How guys can become "at least 30 minutes start" 【Endurance God】 through exercise

Goal: Increase actual endurance time from 3-5 minutes to 30-60 minutes or even longer, while maintaining full hardness throughout and being able to control ejaculation at will.

1. Core Principles (Understand before practicing)
The essence of endurance = super strong pelvic floor muscles + high ejaculation reflex threshold + good overall stamina + mental calmness
→ Must train 4 systems simultaneously: PC muscles (pelvic floor), core, prostate control, cardiovascular endurance

2. Training Plan (15-20 minutes daily, see results in 12 weeks)
Weeks 1-4: Foundation Stage (Build muscle awareness)
1. Kegel exercises (core of PC muscles)
- Find the PC muscles: the muscles you can consciously stop urine flow with during urination
- 3 sets daily:
• Quick contractions and relaxations × 30 times (contract for 1 second, relax for 1 second)
• Long contractions: tense for 10 seconds
→ Relax for 5 seconds, repeat 15 times
- Advanced: tighten muscles while walking, no one can see, practice anytime anywhere

2. Reverse Kegel (Super important! Key to preventing premature ejaculation)
- Feel like pushing downward as if pooping (similar to accelerating urine flow during urination)
- 3 sets daily, each push for 10 seconds, 15 repetitions
- Effect: reduce excessive tension in pelvic floor, so you can "withstand that surge" during ejaculation

3. Plank + Lying Leg Raises
- 3 sets of planks, hold to your limit each time
- 3 sets of lying leg raises (static in air) for 20 seconds each
→ Practice core to prevent lower back soreness during thrusting

Weeks 5-8: Advanced Stage (Start controlling ejaculation reflex)
1. Advanced Kegel
- Super long contractions: tense PC muscles for 30-60 seconds, 10 repetitions
- Wave-like contractions: tighten from back to front (anus → urethra → root of penis), then relax in reverse, 100 times daily

2. Masturbation training (Most effective! 3 times a week)
- Start masturbating when hard, but never ejaculate!
- Method:
① Masturbate quickly to near ejaculation (9 points excitement) → stop immediately + deep breath + full reverse Kegel for 10 seconds
② Continue only after feeling the urge to ejaculate completely disappear
③ Repeat the "9 points stop" at least 8-10 times each session, only ejaculate on the last time
- Stick to week 8, you can masturbate for 30 minutes without ejaculating

3. Squats + Glute Bridges
- Squats: 3 sets of 15 reps (train ex