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PE Control Routine

The document outlines a four-week program for controlling premature ejaculation through exercises such as Kegel and Reverse Kegel, breathing techniques, and practice sessions. Each week focuses on increasing control and stamina, with specific daily routines and practices. Additionally, it emphasizes the importance of avoiding stress and porn, and suggests optional supplements like Zinc and Vitamin D.

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Md Mehedi Hasan
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13 views2 pages

PE Control Routine

The document outlines a four-week program for controlling premature ejaculation through exercises such as Kegel and Reverse Kegel, breathing techniques, and practice sessions. Each week focuses on increasing control and stamina, with specific daily routines and practices. Additionally, it emphasizes the importance of avoiding stress and porn, and suggests optional supplements like Zinc and Vitamin D.

Uploaded by

Md Mehedi Hasan
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

(Premature Ejaculation Control)

Week 1: Control
Daily:
- Kegel: 10 × 3 (5 )
- Reverse Kegel: 15 × 3
- Breathing: 5
- : - +
Practice (3 ):
- 5–10 Stop–Start

Week 2: Control
Daily:
- Kegel: 12–15 × 3
- Reverse Kegel: 20 × 3
- : 15–20
Practice (3–4 ):
- 10–12 Stop–Start
- 2–3 pause

Week 3: Stamina build


Daily:
- Kegel: 15 × 3 (7 )
- Reverse Kegel: 20 × 3
- Full workout
Practice (4 ):
- 12–15 Stop–Start
- 3–4 pause

Week 4: Real control


Daily:
- Kegel: 10 × 2
- Reverse Kegel: 20 × 3
- Relaxation
Practice (4–5 ):
- 15 Stop–Start
- Full control

:
- : 2–4, / , , ,
- 3–4 : / /
(Optional):
- Zinc
- Magnesium
- Vitamin D

:
- Slow start
- Stop–Start
- Reverse Kegel when needed
- Deep breathing

Strict Avoid:
- Porn
-
- Stress

Expected Result:
- Week 1 → awareness
- Week 2 → control
- Week 3 → 1–2
- Week 4 → 3–5 +

Consistency = Success
- , noticeable improvement .

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