In less than 3 minutes a day, you can do an exercise that:

• Helps you to overcome premature ejaculation and last longer in bed
• Gives you more intense orgasms and make them last longer
• Helps you have stronger erections while reducing the chance of erectile dysfunction
• Trains you to orgasm without ejaculating
• Reduces your chance of prostate cancer, urinary incontinence, urine leakage, and other consequences of aging

It’s a powerful exercise to improve your sex life. And best of all, you can do it while…

• At work
• Waiting in traffic
• Watching TV

Hell, I’m doing them while writing this.

They’re called “kegel exercises,” or “pelvic floor exercises,” and adding a few minutes of them into your daily routine will open you up to an new world of improved male sexual health.

Locate Your PC Muscle

Before we can get started, you need to locate your “Pubococcygeus muscle,” or “pelvic floor muscles,” which is the muscle you’ll be flexing in order to last longer, orgasm harder, and orgasm without ejaculating.

Until you find this PC muscle, you won’t be able to do kegel exercises or reap any of the benefits.

Here’s how to find it:

1. Get naked.
2. Put a finger or two on the skin between your legs behind your balls, but before your anus.
3. Now imagine you’re trying to stop yourself from peeing. Flex that muscle. (This is also the muscle you flex to make your penis “dance” when it’s hard. Don’t give me that look, I know you’ve done it).
4. You should feel some movement where you put your fingers, and you might feel movement in your penis and balls.
5. Don’t flex your ass like you’re trying to show off your glutes, don’t flex your legs, and don’t flex your abs. Focus just on flexing that muscle.
6. If you’re really having trouble finding the right muscle, then drink a bunch of water, go pee, and try to stop yourself. There it is.

Got it? Good.

Doing kegel exercises is just a matter of flexing that muscle multiple times, for different durations.

As the PC muscle gets stronger you’ll be able to hold for longer and more intensely, which will in turn make it easier to control your ejaculation as you reap the other benefits of kegeling.

Doing Kegel Exercises

Now if you don’t want to get too complicated with it, you can just train them with some easy exercises like this:

• Hold for 4 seconds, release for 2, do that 5 times
• Squeeze and release quickly 10 times
• Hold for 10 seconds, release for 5, do that 5 times

And then increase the duration, or the number of reps, each time one of the squeezes gets too easy. The last set should feel difficult, like you’re not going to be able to hold for the whole time.

Doing the three different types is important because one of them will help the most (it varies person to person) with helping you stop ejaculating or having multiple orgasms.

Some people have the most luck with a long hold, some with a few shorter ones, and some people with a bunch of really fast ones.

So just do those every day, and slowly increase the duration and intensity.

Or… Use an App

The other option is to use an app called Stamena (or Kegel Trainer on Android) which will tell you and give you visual cues on how long to hold for.

This was the game changer for me in actually doing my kegel exercises. Having an app remind me every day to keep doing them, and being told exactly how long to do it for, made the training 10x easier.

And since you “level up” in the app, you’ll have an idea of how much stronger your PC muscles are getting. I noticed a big improvement in control over my ejaculation around level 8, and level 10 was when it started getting particularly easy to orgasm without ejaculating.

Start with 3 times a day if you can, and then slow down to twice or once as the muscles get stronger. Just like in a real gym, the more you train the muscles, the more they need to rest.

Using Your Kegel Exercises

Now that you’ve started strengthening your PC muscle, it’s time to reap the benefits.

Like I mentioned at the beginning, kegel exercises can help you beat premature ejaculation, avoid erectile dysfunction, orgasm more intensely, and ejaculate multiple times.

Here’s how to take advantage of each one:

Lasting longer in bed

To last longer in bed now, all you need to do is take a few seconds to squeeze your PC muscles as hard as possible using one of the three “speeds” I talked about before anytime you feel like you’re getting too close to orgasming.

Squeezing your PC muscles like this will slow you down and bring you back from the peak, letting you continue having sex, getting head, etc. without worrying about ejaculating. To help in the beginning, you can let your partner know what you’re doing so that he or she gives you a second to squeeze your pelvic muscles.

Go here for more on how to last longer in bed with kegels.

Orgasming more intensely

To orgasm more intensely, all you need to do is get to the point of orgasm and then start squeezing your PC muscle to delay the ejaculation as long as possible.

Not only will this make the orgasm last longer, it will also make it much more intense when it does happen.

Orgasming without ejaculating

Finally, you can use a strong PC muscle to prevent yourself from ejaculating while still orgasming.

All it requires is squeezing hard enough right at the point of no return to prevent the ejaculation, while still experiencing the effects of orgasming. It takes some practice, but once you have it down, you can easily orgasm multiple times in a session before you ejaculate.

Go here for more on how to orgasm without ejaculating.