Men’s Exercise to Last Longer in Bed

Men’s Exercise to Last Longer in Bed


One skill any man should master is control
over his ejaculation. This gives you the ability to continue having
sex until your woman is able to orgasm at least once, and the beauty of completely mastering
the skill is when you can last long enough to give her multiple orgasms during sex. Now, I came up with a triad of skills that
can be easily mastered to gain full control of your ejaculation, but the most critical
place to start is with the simple muscle exercise that strengthens the muscle that controls
ejaculation. If this muscle is weak, I don’t care what
other things you try, how much you think about ridiculous non-sexual things like your boss
or a telephone booth to avoid going over the ejaculation edge. You literally won’t have control until you
have control over this muscle. Now, some guys are like, “What? I have to do work and exercise something?” Yes, my friend, you do. In fact, you’ve been doing the wrong kind
of work by training yourself to ejaculate quickly when you masturbate and that’s why
this muscle is so weak. Fear not, though, in a second you’ll see how
easy this is and that it can literally be done anywhere and soon it will be a habit. Even better you’ll be able to have harder
and firmer erections and more control over your erections with doing these exercises
as well. Plus you can make your penis pulse like it
does when you ejaculate while you’re deep inside of her which will drive her wild. So let’s head over to the computer and I’ll
show you exactly what to do. All right, so we’re going to quickly cover
how to exercise the number one muscle critical to male sexual health. Now, this muscle’s called the pubococcygeus
muscle or pelvic floor muscle, but we’ll call it the PC muscle for short. Now, the PC muscle looks like the shape of
a hammock and it stretches from your tailbone to your pubic bone. One of the PC muscle’s functions is to control
urine flow. However, it is also responsible for the pleasurable
contractions that you feel during ejaculation as well as ejaculation and erection control. So, as you can see, it’s very important to
strengthen this muscle. Now, in some of my other videos, you may have
heard me talk about a woman’s PC muscle in regard to achieving squirting vaginal orgasms. This muscle contracts during a vaginal orgasm
and helping your woman strengthen it can make a huge difference in her ability to achieve
orgasm, as well as her overall sexual health. Now, the same can be said about men as having
a strong PC muscle is essential for superior sexual health. But unfortunately, most men have never strengthened
this muscle and even worse many men weaken this muscle by conditioning their bodies to
quickly ejaculate during masturbation. So we wanna do these exercises for multiple
reasons to be able to last longer, have harder and firmer erections, and more pleasure out
of our ejaculations. So how do we do these PC muscle exercises? Well, step one is finding your PC muscle. So the next time you go to the bathroom to
urinate, try to stop the flow of urine while you’re using the toilet. The same muscle you contract to stop your
urine while peeing is the muscle we’re going to strengthen. If you look in the mirror as you tighten and
relax this muscle, the base of your penis will move closer to your abdomen and your
testicles will rise. Now, don’t worry if attempting this doesn’t
move them very much as your PC muscle may not be strong enough to do this yet, which
is why we need to focus on exercising it. The PC muscle also allows men to move the
penis up and down while the penis is erect. However, just so we’re clear, you will not
be doing these exercises with an erection which allows you to do them unnoticed virtually
anywhere. So step two, is learning your technique. Once you’ve identified your pelvic floor muscles,
your PC muscle as we did in step one, go ahead and empty your bladder and lie down. You can do these exercises while sitting,
standing, or walking. However, lying down helps you to isolate the
muscle when you’re first starting out. Now, what I want you to do is to contract
your pelvic floor muscle and hold the contraction for three seconds, then relax for three seconds. Now, make sure you’re isolating just your
PC muscle, be careful not to flex the muscles in your abdomen, your thighs or your butt. You should only be contracting your PC muscle. Also make sure you’re not holding your breath,
be sure to breathe freely as you contract and hold that muscle. Now, try this a few times to get comfortable
with it. Remember, you’re gonna hold for three seconds
then relax for three seconds. So now that you get the gist of the technique,
we’re gonna talk about how to do these things and when. So you wanna repeat this exercise three times
per day. When starting out we wanna aim for 3 sets
of 10 repetitions a day, holding for 3 seconds then releasing for 3 seconds. So you might do it at breakfast, lunch, and
dinner just to keep it simple, 3 times per day. Now, once this becomes easy, you should move
up to holding the muscle for 5 seconds for each set of 10 reps, 3 times per day. And after that, you can move up to 7 seconds,
and then 10 seconds. Once 3 sets of 10 reps holding for 10 seconds
becomes easy, you can move to 3 sets of 20 holding for 10 seconds. However, this level may take some time to
achieve. Opt to go slower than faster when you move
up these levels of repetitions. So the protocols to do the PC muscle exercises
starting at level 1 which is 10 reps of holding for 3 seconds then releasing for 3 seconds,
and repeating that 3 times per day. That’s where you need to start out. Now, level 2, when you’re ready for it is
gonna be 10 reps, hold for 5 seconds, release for 3 seconds and repeat it 3 times per day. So it’s gonna be a little bit harder because
you gonna be holding it a little bit longer. The next level is gonna be 10 reps holding
for 7 seconds, releasing for 3 seconds, repeated 3 times per day. And as you can see, as we move up these levels,
we’re gonna be just holding that muscle a little bit longer. So level 4 is 10 reps holding for 10 seconds,
releasing for 3, repeated 3 times per day. And level 5 is 20 reps holding for 10 seconds,
releasing for 3, repeated 3 times per day. But start at level one and opt to go very
slowly as you move up these as your muscle becomes stronger. Now, once you get the hang of it these exercises
can be done conveniently in any position pretty much anywhere, guys. You can get in the habit of doing them during
a mundane task like watching TV, sitting at a stoplight or brushing your teeth. If at any point you feel overly sore though,
be sure to take a day off to allow your body to recover because you don’t wanna overwork
or stress this muscle just like any other workout. Now, the biggest thing is to remember to actually
do them, try putting a sticky note on your bathroom mirror that says, “Do it” to remind
yourself because it’s easy to forget. It’s simple, but after one week, the routine
becomes very easy and natural and you’ll soon find it to become a habit. So there you have it, probably the singular
most important muscle exercise any man can do to improve sexual health. Try it out and let me know what you think. Hey, guys, real quick before you go, if you
like the content in this video, go ahead and hit the like button below and make sure to
leave a comment and let me know what you think and ask any questions that you might have. And also don’t forget to hit the subscribe
button because I have some really cool content planned. I’m gonna be coming out with videos weekly,
and I don’t want you to miss a thing. So thanks for watching, and I’ll see you in
the next one.

100 thoughts on “Men’s Exercise to Last Longer in Bed

  1. Watch my follow up video on exactly how to use your newly strengthened PC muscle during sex to last longer https://www.youtube.com/watch?v=LA7uBwCBuEY

  2. PC muscle contraction exercise is commonly known as kegel exercise. It actually made my premature ejaculation worse.
    However reverse kegel showed good results. Just take a deep breath, tighten your lower abs, and push down hard on the pelvic floor like a hammer. Do it daily for half an hour. After a couple of weeks, you should see some results.
    While having sex, do a quick push to your pelvic floor with your lower abs after each thrust into your girl. Within few sessions you will get used to it and control the ejaculation reflex.

  3. I did the years ago and it made me more sensitive. Has anyone had that experience? Is that what happens at 1st when doing these before seeing progress?

  4. Another tip for ya.! I know it’s ( hard )no not that ( hard), but stop fucken jerking off. It makes your so used to ejactculating fast. Hold your horses boys and next time you feeling horny. Think about something nasty 🤢 , and simply wait it out till you get an opportunity to be with your partner.! Also one last tip boys. COMMUNICATION
    .! Tell your partner to take it easy and tell them you aim to please. Switch it up and ask them they favorite positions. Then switch it up again. Best of luck to ya boys out there .!

  5. well, I think that I have located my PC muscle. But I was hoping to double check with someone here…when I trying to do this exercise I feel my sphincter tighten. Is this correct sensation while exercising the PC muscle? when I do this move, I do see my penis move closer to my pelvis. Thanks for your help.

  6. I cannot isolate my PC muscle with my butts muscle. Each time I try to do the exercises my butts or abs tensed. Is there anyway to fix this ?

  7. Thanks for the video. How you think that muscle activation can be strengthen that muscle without progression(progressive overload)? For example if I squueze my biceps 3 times a day and will I have any extra bicep strength?Of course not. I am searching about progression exercises and cannot find anything about it. Any help will be appreciated.

  8. Yo I think I pulled a muscle my asshole is puckered now I'm having a hard time taking a shit now I have to take laxative and have it come out my asshole like cheese in a can PLEASE HELP!!! PS. I did get a permanent hard on though

  9. Perfect example when you jerkoff and you're trying to cum so you stretch your legs and squeeze your butt cheeks you are also squeezing your PC muscle that's why it helps you cum

  10. When you lift weights or use your body to strengthen any muscle in your body, you need a recovery period of about 48 hours. What happens during the recovery period is that your body grows and strengthens on recovery days. So isn’t this muscle the same as every other muscle in your body? So … should you do this PC muscle exercise not every day but every 2nd day?

  11. Deff gonna give it a try. I drove 30 minutes away to have sex with this girl from tinder. I was literally out of her apartment a minute and a half later….

  12. Jason is it true that masturbation and sex is completely different? For example you could ejaculate faster when masturbating in comparison to the moment when you have sexual intercourse. And another question. Is it possible to fix this even after years of masturbation?

  13. Jason I really need you to respond to this if you can. I have been watching almost all of your vids and im still not sure what to do. Im building up my pc mmuscle but I dont feel like anything is changing yet. Also if im really turned on I feel like one touch is all I need and it would make me ejaculate. And there is this girl I really love and want to make happy and if we were to do it ever I want to last as long as possible and I want to make her come through intercourse as well not just using my hands and tongue.Please help

  14. I am able to do it without involving the abdominal muscle. However butt muscle contracts along with PC muscle. Any tips for this?

  15. This makes sense but at the same time it doesn’t. I don’t wanna waste my time doing this if it doesn’t work. Has anyone here been doing this for a couple of months and noticed and difference? I feel like the major part for me is I can’t control breathing.

  16. My glutes always tense when I try do this, any advice? I find it really difficult to isolate JUST the PC =

  17. Great video, but you don't give an estimate on how long you stay on each level. Is it stay on level 1 until it seems to easy and then onto level 2? or 1st-week level 1, 2nd-week level 2, etc? Please clarify

  18. I learned as a youngster that when I felt the urge to squirt, if I stopped thrusting then that urge would pass. The problem then arose that as the woman orgasmed and got extra wet it became had to get enough friction to allow me to come as they were so intent on their own pleasure that they lose the ability (or interest) to 'clench' and help the me to come ….. and please don't tell me I'm too small as it's over seven inches !!!

  19. Hello from Sweden..
    Not had sex in a long time: I come Fast.
    Regularly having sex: Not so big issue.
    BUT everyone wants to last longer..
    QUESTION.
    The better it feels having sex, pleasure level so to speak.. The faster I come..
    Does this PROLONG the "oh it feels Soo great I'm coming"? Or is it more:
    When I'm feeling I'm close to coming i can hold it off easier, take a short break and then continue? I feel like that info wasn't added?
    One more question. Breathing ok, but cant help to also "flex" my butt while doing this, but Butt only no other muscle, should I not do it then? Try untill butt doesn't activates also?
    Thnx for really informative video and sorry for the bad English 🙂

  20. I would like to thank you for making this video, and changing my life . I wish i knew this technique 20 years ago. I've spent numerous years disappointing woman with my poor performance. I've noticed results after only 1 week. Not even doing tbis excersise daily. My last few sexual relations were epics ! But I've decided to do the excersise daily and crank the level up. Can't remember when i had a lady squirt. She did 5 times and thank me so much for the orgasms ! This is the real deal.

  21. Hi Jason..

    Your set limit starts with 3 seconds. I am able to sustain it for 1.5 seconds currently as the muscle automatically loosens in this timeframe instead of 3 seconds. Any advise on this scenario..is it a really weak PC muscle?

  22. Jason, is it

    3 sets x 10 reps – THREE TIMES a day

    OR

    1 set x 10 reps – THREE TIMES a day

    I’m just not very clear on that, for level 1. Thank you in advance for the clarification!

  23. Would doing this while you pee be better for the muscle growth? Would that added pressure be like adding weights at the gym?

  24. I going try this out when I get home. My problem is my problem is my partner gives me sex much and the last time I had sex is three months she doesn't enjoy sex much.

  25. #1 is the mental aspect of sex. If a man thinks he's going to bust too fast before the action even starts he will, same goes for erectile dysfunction.

    If you're looking to last longer try using condoms labeled prolonged pleasure or a condom with a numbing lube on the inside. Good place to start

  26. full proof way that has worked for me my entire adult life. automatically start listing random baseball stats or even starting lineups from great world series teams. im sure if you fancy another sport, the same thing would work.

  27. Dear jason i am really upset about this problem i try so many pills and gel for increased my dick as well longer but not works anymore and i luv my wife a lot because of this problem I don’t wanna lose my wife plz help me brother

  28. There was a time few years ago i did this exercise to the point i was not coming easy, my PC was so strong that my girl was piss off that i didn't come. Yes this shit works 10000%

  29. Jason brother, i did understood any thing in this video
    What to do?
    How to do?
    Brother please a another video a more elaborated that to do the exercise i didn't understood what to do only that i have to ly on bed that's!
    Please reply my comment

  30. Not sure if I am doing properly. My anus is tight, but trying to raise my penis is when I think I am doing it right. Please advise.

  31. Every man&woman should do these exercises daily for deep& long life sexual pleasure & health benefits.
    Practicing with different partners will bring Wonder benefits for body, mind & Soul for both. So try to find sexual pleasure Soul mates for Life glow.

    A+M Kama Tantra.

  32. Wife: “Honey come and eat, dinner is ready!”
    Husband: “Hold on babe I’m doing my cum workouts again!” 😂😂😂😂

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