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The 8-week plan

Three sessions a week, 12 to 25 minutes a day. The plan builds gradually: first you learn the technique, then comes the load. Every exercise description is one click away.

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Overview

The whole plan in one table

Leave at least one rest day between session A and session B. Cardio can go on any day.

PeriodFocusSession A - pelvic floorSession B - strengthC - circulationDaily time
Weeks 1-2Foundation & isolationSlow Kegel 3x8 (5 s) · breathing 5 min · pelvic tilt 2x10Bridge 3x12 · plank 3x20 s · hip flexor stretch 2x30 s2x 30 min brisk walk~12 min
Weeks 3-4Muscle buildingSlow Kegel 3x10 (6 s) · quick Kegel 3x15 · breathingBridge 3x15 · squat 3x12 · plank 3x30 s · bird dog 3x82-3x 30-35 min walk~18 min
Weeks 5-6LoadingSlow Kegel 3x12 (8 s) · quick Kegel 3x20 · reverse Kegel 2x6Hip thrust 3x10 · lunge 3x8 · wall sit 3x30 s · butterfly3x intervals (1 min fast / 2 min easy x 8)~22 min
Weeks 7-8Integration & maintenanceKegels standing and seated 3x12 · quick Kegel 3x20 · reverse Kegel 2x8Single-leg bridge 3x8 · hip thrust 3x12 · lunge 3x10 · plank 3x45 s3-4x 35-40 min mixed~25 min

Two rules that decide everything

1. Technique before volume. Eight clean Kegel repetitions beat twenty where the glutes and abs are doing the work. 2. Consistency before heroics. Three moderate sessions a week produce results; one exhausting session does not.

Week by week

What exactly to do

Isolation3-4 sessions / week

Weeks 1-2 · Foundation

The goal is not volume but to find the pelvic floor and move it on its own. If the glutes, abs or thighs join in, the repetition does not count.

Session A - pelvic floor

Session B - strength & core

C - circulation

  • 2x 30 min brisk walk (above conversational pace)

Every day: One slow Kegel set a day, even sitting at work.

Volume3-4 sessions / week

Weeks 3-4 · Muscle building

Repetitions and hold times increase, and the fast-twitch variant enters the plan. This is where the muscle awareness develops that later helps sustain an erection.

Session A - pelvic floor

Session B - strength & core

C - circulation

  • 2-3x 30-35 min walking or cycling (with a wide saddle)

Every day: Daily Kegels plus 5 minutes of breathing in the evening.

Intensity3-4 sessions / week

Weeks 5-6 · Loading

Heavier strength exercises and interval cardio appear. The reverse Kegel becomes mandatory from here: it stops the pelvic floor from becoming overly tight.

Session A - pelvic floor

Session B - strength & core

C - circulation

  • 3x intervals: 5 min warm-up, then 1 min fast / 2 min easy x 8

Every day: Daily Kegels plus reverse Kegels before bed.

Maintenance3-4 sessions / week

Weeks 7-8 · Integration

The exercises move into standing positions and combinations - the loading closest to real life. At the end of week 8, set up your maintenance routine of three sessions a week.

Session A - pelvic floor

Session B - strength & core

C - circulation

  • 3-4x 35-40 min mixed cardio

Every day: Daily Kegels in any position - standing is the hardest.

Progress tracker

Tick off what you have done

Your progress is stored in your own browser - no sign-up, and nothing is sent anywhere. If you clear your browser data, the ticks disappear too.

Whole programme 0 of 32 done (0%)

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

No 20 minutes today? The 6-minute minimum

3x10 slow Kegels (about 3 minutes) + 2 minutes of breathing + 1 minute of hip flexor stretch. It keeps the routine alive, and it is worth far more than a skipped day.

What happens after week 8?

Maintenance routine: 3 Kegel sessions, 2 strength sessions and 150 minutes of aerobic exercise a week. Research shows the effect stops when you stop - the pelvic floor detrains like any other muscle.

Health notice: This content is for general information only. It does not replace medical examination, diagnosis or treatment. If erectile difficulties persist, see a urologist or your GP.