Step 01
A few questions first
A short questionnaire about your situation comes first, and your answers shape your personal plan.
Men have a pelvic floor too, and it rarely gets trained on purpose. It sits at the base of the pelvis, it works every time you get hard and every time you finish, and years of sitting down leave it weaker than it should be. Finding it takes a minute. Training it takes ten minutes a day, and the first place you’re likely to notice it is in bed. The Last Longer program in The Coach app brings these skills into a guided practice routine.
Take the quizThe pelvic floor is a sheet of muscle across the bottom of the pelvis, like the floor of a room. It carries the bladder, the bowel and the prostate, and it works during erections and orgasm. Pelvic floor exercises are how you make it stronger.
Because these muscles are mostly hidden, it can take practice to recognize a contraction. Start by learning what it feels like to tighten and fully relax them.
Pelvic floor muscles can weaken over time. Several factors may contribute, including inactivity, age and extra body weight.
There’s no home test that gives you a number. What you can check is simpler: find the muscle, hold it, let it go. If you can’t locate it, or the hold fades after a second or two, there’s something to train. If something feels wrong rather than weak, such as pain or symptoms that started after surgery, that’s a pelvic health physiotherapist’s job, not an app’s.
It isn’t complicated, but because you can’t watch this muscle, the basics matter more: the only feedback you get is from the muscle itself. Six in ten men report a significant improvement after six weeks of pelvic floor training.
Start with a position that feels comfortable. Pay attention to the contraction, the release and your breathing.
You can practice these movements on your own. A regular schedule helps you keep going, and guided sessions can make it easier to follow the hold and rest times.
The app guides each session, times the holds and rests, and reminds you to practice.
Step 01
A short questionnaire about your situation comes first, and your answers shape your personal plan.
Step 02
Audio walks you through the holds and the rests, so you’re not watching a clock. A reminder arrives at the same time every day, and that’s what turns knowing the exercise into doing it.
Step 03
Hold and rest times change week by week, and harder squeezes only come in once the basics are in place.
A few questions set your starting point. After that, the program keeps the schedule, counts the holds and sends a daily reminder.
You can’t see this muscle, but you can train it like any other.
It isn’t one muscle with one purpose. It’s a group doing four jobs at once, and each one is a reason to train it.
Its everyday job is holding up the bladder, bowel and prostate, and it does that without you thinking about it.
These muscles help keep blood in the penis during an erection, which is why research on pelvic floor training looks at erection quality as well as endurance.
Those contractions you feel are this group working. That’s why its strength is linked to how much control you have over timing.
Half its job is releasing on cue. A floor stuck in permanent low-level tension behaves a lot like a weak one, and men who only ever squeeze can end up there.
Search for pelvic floor exercises for men and most of what comes back was written for women: pregnancy, postnatal recovery, bladder control. The muscle group has the same name in both bodies, but men and women usually train it for different reasons.
None of that makes the women’s material wrong. It just makes it a poor place for a man to start, and it’s one reason so many men have heard of these exercises and never tried them.
Choose a regular time to practice and focus on doing each movement well. Progress takes time, so a reminder can help you maintain the routine.
From a survey of The Coach users after their first four weeks with the app:
Unedited reviews from the App Store, Google Play and Trustpilot:
“Excellent training program I only wish I found it sooner. The science behind training specific pelvic floor muscles was impressive but not overrepresented.”
“The Kegel exercise program provides clear, step-by-step guidance that makes it easy to build a consistent routine for improving pelvic floor strength.”
“It has different articles help you understand the root cause of the problem and exercise that helps your pelvic floor build up and stamina.”
“I’ve been using The Coach: Men’s Health and Kegel for a while now, and I’m genuinely impressed with how well the app is designed and how practical it is.”
A few questions set your first week. After that, the app keeps you going through the weeks when nothing seems to have changed yet.
Pelvic health is a physiotherapy specialty first. These are the people we built the program with.
Dr. Justin Houman
MD, UCLA-trained urologist and male reproductive specialist focusing on sexual health.
Dr. Susie Gronski
Licensed physical therapist, certified sexuality counselor, and founder of a men's pelvic health clinic.
Cameron Fraser
Australia's leading men's sex coach, specializing in male sexual wellness and performance.
Dr. Amy Pearlman
Board-certified urologist specializing in male sexual wellness, performance, and hormonal health.
Gerard Greene
Specialist men's health physiotherapist and senior lecturer at Coventry University.
Natalie Goldberg
Certified sex and family therapist dedicated to improving intimate relationships and personal well-being.
Dr. Paula Hall
Accredited sexual and relationship psychotherapist, registered with leading professional bodies in psychotherapy.
Dr. Justin Lehmiller
PhD in social psychology and senior research fellow at the Kinsey Institute.
Pelvic floor exercises are training, not treatment, and with this muscle group the difference matters. Pelvic floor physical therapy is a real clinical specialty, and some things belong to it rather than to an app.
Gerard Greene, one of the specialists we built the program with, works in exactly this specialty as a men’s health physiotherapist. Training and therapy are both useful, but they aren’t the same thing.
Nothing, in practice. The pelvic floor is the muscle group; a Kegel is the exercise that trains it, named after the doctor who first described it. People who search either term usually want the same thing. For the technique itself, rep by rep, see our Kegel exercises walkthrough.
Three checks, ten seconds each: can you find the muscle at all, can you hold it for a few seconds without your stomach or glutes joining in, and can you let it go completely on command. A miss on any of the three means there’s room to train.
Plan on ten minutes a day for six weeks, about the minimum for a muscle to get noticeably stronger. Before that you’re mostly getting better at finding it, which is worth having on its own. After that, a few sessions a week keep what you’ve built.
Think in minutes rather than reps: ten minutes a day is a better target than a count of fifty. Reps stop meaning much the moment form slips, and with nothing visible, form slips quietly. If you’re training without guidance, watch one thing instead of counting: whether the release at the end of each hold is actually complete.
Once you can reliably find the muscle, yes: nothing about it is visible, which is the practical appeal of the whole thing. Early on, practice lying down: when you sit, your abs and glutes join in easily, and you won’t notice the very mistake you’re trying to catch.
Control shows up before strength does. You find the muscle first time instead of hunting for it, you hold it without your stomach joining in, and you can let it go completely on command. Strength takes longer, and it shows as holds that don’t shake or fade after two seconds.
Yes. Clenching all day out of habit builds tension and fatigue, and it can make you finish faster, the opposite of what you were training for. That’s why the release half of every rep matters, and why more is not better here. If it comes with pain, stop and get assessed by a pelvic health physiotherapist.
They’re part of the picture, not the whole of it. These muscles help keep blood in the penis during an erection, so training them is one factor among several, and not the one that matters most for every man. Erection problems that are new or getting worse are a question for a doctor first. If erections are your main concern, our Keep It Hard program is built around that problem specifically.
They help with the physical half. A trained pelvic floor gives you something to use when arousal is high; knowing the moment to use it is a separate skill, built on breathing and learning to read your own arousal. Our Last Longer program puts both halves together over eight weeks.
Only in some cases: if anything hurts, or the trouble started after surgery or an injury, that’s pelvic floor therapy territory, and it comes before an app. If nothing hurts and the muscle is simply untrained, training is what it needs, and that’s what the program is for.
You can learn the technique on your own. The app adds the six weeks around it: ten guided minutes a day, holds and rests counted out for you, reminders, and progression that moves week by week. The Coach’s other male-health programs come with it.
Neither. All it takes is your own body and somewhere to sit or lie down, which is why it fits a commute or a lunch break once you can find the muscle reliably.
