So to begin with I always came fast. I'm 30 and have suffered from bad masturbation habits and kegaling to finish fast since I was probably 13. When I met my gf that I have now for 4 years, we would go for maybe 1 -2 full min of good thrusting before PONR but now I'm about 5 thrusts. I hovered the site for about a month learning quite a bit. Everywhere else was giving bad info to last longer you should kegal bs. So I decided to start my own thread to log progress and learn throughout the recovery process.
Starter Routine (OLD)
Iv been doing RK throughout the day and for about 10mins in morning of pushing a RK for about 5 to 10 sec and relax for 2 seconds. At night when home from work I do hindi squats for 10mins along with another rk session.
I edge for about 15 to 20mins 3 or 4 days a week.
Iv been doing that for about a month now with no improvement so far. Such that I'm making a log now to keep track and hopefully get some input along the way.
Routine Updated
After learning quite a bit along the journey, I learned I have APT as well but updated my routine to show the set routine.
10m Hindi squat (Morning)
-While in the squat, do triangular breathing 3 3 3 and during the 3in start to push a RK and for the 3Hold, do a good strong RK then can hold a softer Rk for the last 3out.
RK throughout the day at every chance.
-Makeing sure to be aware of my APT and correct the posture every chance as well.
10-20m Tennis ball massage
To and From work 4-5days a week.
10m Hindi squat (Afternoon)
-While in the squat, do triangular breathing 3 3 3 and during the 3in start to push a RK and for the 3Hold, do a good strong RK then can hold a softer Rk for the last 3out.
10-15m APT Stretches
-I youtube how for reminders how to do the stretches but I never remember the names https://www.youtube.com/watch?v=_LfxpD4GuEI
20min 2-3 Days Week Workout Lower Core/Abs (Added Late)
Had started with Hollowbody Core workout but that wasn't enough. I ended up getting a set of Insanity DVDs and I found a Core/Ab DVD that had a very nice workout that focused all around the pelvis and core.
https://www.youtube.com/watch?v=yRbMc4Ql4Cc (Best quality I could find) (I am not affiliated with them in any way and give full credit to the makers of the insanity workout DVDs)
20m minimum Edging
-First started edging dry but now use lube and hand.
-Practice all the delaying techniques to last as long as possible between edges. RK, Breathing, Relaxing, Focus on enjoying not finishing and alternate speed and motion to keep sensation high but not let myself hit PONR.
-On 3rd or 4th day can Finish.
10m RK on back
-Before bed lay on back and correct pelvic rotation and do some good RKs
x2m IT Band Stretches (added 5/22/2019) **(Dropped as didn't show any changes)
Thanks Everyone for the help so far. I hope my thread can be of use to others on their recovery as it is for me.
Any suggestions, recommendations or comments appreciated as well. I'v learned so much along the way and i know there is always more to learn.
---------------------------
As of 10/6/2019 Recovered
Log entries stopped but Q&A Continued.
Maintenance mode
So now that I can safely say I can consistently last longer then my GF and make sure we both have a great experience, this is what I generally have been doing to Maintain this new stamina.
* 2-3 Days of working out a week with at least 2 days of the Core/Ab workouts.
* Added Glute bridges and a few other exercises for better thrusting.
* Hindi Squat Couple times a week for about 10mins.
* Stay Relaxed and RK about 10% all day long.
* Staying self aware and Deep belly breathing when I notice short breathing.
-------------------------------------
As of 7/7/2020 Maintenance
Adjusted the routine a little bit.
*Run 4 Days a week, (Gets me warmed up and loose)
-During walking parts take longer strides
-During walking parts up stairs I skip a step so my stride is longer.
-Any time i need to stop for a little I stretch and maybe a half set of squats
*Lajin stretches 5-10mins each leg, Make sure the down leg hangs freely. (Do them right after i get back from my run while i'm still warmed up).
*Deep squats (Do 3 sets of as many as i can do) (Use them to warm up again or further strengthening/stretching
*Hindi Squat 5mins
*Leg Lifts while laying on back (Do 3 sets of as many as i can do) Firmly pressing lower back to floor.
Note: This is what i do to maintain the stamina. Eventually I'll be moving into an overall fitness routine but till then, this works.
Starter Routine (OLD)
Iv been doing RK throughout the day and for about 10mins in morning of pushing a RK for about 5 to 10 sec and relax for 2 seconds. At night when home from work I do hindi squats for 10mins along with another rk session.
I edge for about 15 to 20mins 3 or 4 days a week.
Iv been doing that for about a month now with no improvement so far. Such that I'm making a log now to keep track and hopefully get some input along the way.
Routine Updated
After learning quite a bit along the journey, I learned I have APT as well but updated my routine to show the set routine.
10m Hindi squat (Morning)
-While in the squat, do triangular breathing 3 3 3 and during the 3in start to push a RK and for the 3Hold, do a good strong RK then can hold a softer Rk for the last 3out.
RK throughout the day at every chance.
-Makeing sure to be aware of my APT and correct the posture every chance as well.
10-20m Tennis ball massage
To and From work 4-5days a week.
10m Hindi squat (Afternoon)
-While in the squat, do triangular breathing 3 3 3 and during the 3in start to push a RK and for the 3Hold, do a good strong RK then can hold a softer Rk for the last 3out.
10-15m APT Stretches
-I youtube how for reminders how to do the stretches but I never remember the names https://www.youtube.com/watch?v=_LfxpD4GuEI
20min 2-3 Days Week Workout Lower Core/Abs (Added Late)
Had started with Hollowbody Core workout but that wasn't enough. I ended up getting a set of Insanity DVDs and I found a Core/Ab DVD that had a very nice workout that focused all around the pelvis and core.
https://www.youtube.com/watch?v=yRbMc4Ql4Cc (Best quality I could find) (I am not affiliated with them in any way and give full credit to the makers of the insanity workout DVDs)
20m minimum Edging
-First started edging dry but now use lube and hand.
-Practice all the delaying techniques to last as long as possible between edges. RK, Breathing, Relaxing, Focus on enjoying not finishing and alternate speed and motion to keep sensation high but not let myself hit PONR.
-On 3rd or 4th day can Finish.
10m RK on back
-Before bed lay on back and correct pelvic rotation and do some good RKs
x2m IT Band Stretches (added 5/22/2019) **(Dropped as didn't show any changes)
Thanks Everyone for the help so far. I hope my thread can be of use to others on their recovery as it is for me.
Any suggestions, recommendations or comments appreciated as well. I'v learned so much along the way and i know there is always more to learn.
---------------------------
As of 10/6/2019 Recovered
Log entries stopped but Q&A Continued.
Maintenance mode
So now that I can safely say I can consistently last longer then my GF and make sure we both have a great experience, this is what I generally have been doing to Maintain this new stamina.
* 2-3 Days of working out a week with at least 2 days of the Core/Ab workouts.
* Added Glute bridges and a few other exercises for better thrusting.
* Hindi Squat Couple times a week for about 10mins.
* Stay Relaxed and RK about 10% all day long.
* Staying self aware and Deep belly breathing when I notice short breathing.
-------------------------------------
As of 7/7/2020 Maintenance
Adjusted the routine a little bit.
*Run 4 Days a week, (Gets me warmed up and loose)
-During walking parts take longer strides
-During walking parts up stairs I skip a step so my stride is longer.
-Any time i need to stop for a little I stretch and maybe a half set of squats
*Lajin stretches 5-10mins each leg, Make sure the down leg hangs freely. (Do them right after i get back from my run while i'm still warmed up).
*Deep squats (Do 3 sets of as many as i can do) (Use them to warm up again or further strengthening/stretching
*Hindi Squat 5mins
*Leg Lifts while laying on back (Do 3 sets of as many as i can do) Firmly pressing lower back to floor.
Note: This is what i do to maintain the stamina. Eventually I'll be moving into an overall fitness routine but till then, this works.
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