Three times a day (perhaps at meal times), squeeze and lift the muscles in that area, then relax them fully. Hold the squeeze for ten seconds, then rest for four seconds; do this ten times. Then do ten quick flicks. This should only take a few minutes and you can do it whilst sitting or standing. When you squeeze the PC muscles, it should feel as though you are holding in wind or urine. Make sure you are not holding your breath and don’t squeeze your buttocks, thighs or tummy muscles. Three times a week, stimulate your penis and notice your arousal increasing. Imagine a scale marking your sexual excitement as it builds from one to ten (ten would be orgasm and ejaculation). If number eight on the scale is the point of ‘ejaculatory inevitability’ (the part when you can’t stop yourself from coming), then you need to learn to recognise all the points on that scale from one to seven and let your arousal travel up and down a few times before you ejaculate. It may take many attempts, so don’t give up. When you are happy with the time it takes you to ejaculate during this exercise, make it more challenging by adding in lubrication to stimulate yourself with, and then ask your partner to take part in the exercise.