Last-a-lot

Easy to say huh? Just like everything in life... it's easier said than done... but not necessarily.

If you're dedicated to making your woman feel good during sex, and you want to be happy with the amount of time you last, I suggest you keep reading.

You'll find out there are a few exercises you can perform and some tactics you can use with your lover to delay your ejaculation.

I've stressed the PC muscle issue already. But it's time to stress it again. You need a good control over your PC muscle if you ever want to �last all night�. Besides giving you the ability to control your ejaculation you'll also get intense orgasms, powerful ejaculations and a healthy prostate.

I'm sure you already know where your PC muscle is located. If you don't... let me explain:

The pubococcygeus muscle (PC muscle) stretches from the pubic bone to the tail bone.

You can find the PC muscle when you pee. If you try to stop the urine flow you'll feel it contract.

A good PC muscle exercise routine is:

The quick squeeze � contract the PC and keep it contracted for 2 seconds. Then completely relax it. Repeat after 1 second.
The slow squeeze � slowly contract the PC and keep it contracted for 15 seconds, then, relax it just as slowly. Repeat after 5 seconds.
The super squeeze � Contract the PC muscle to the maximum and keep it contracted at least 60 seconds. Repeat after 60 seconds.

This is how your daily PC workout should look:

EXERCISE	NUMBER OF REPETITIONS / SET FOR BEGGINERS	WORK UP TO NUMBER OF REPETITIONS/SET
the quick squeeze	20	100
the slow squeeze	10	25
the super squeeze	1	10

You shouldn't overdo the PC exercises the first 2 weeks, but at the end of the 3rd week you should be able to do 100 quick squeezes, 25 slow squeezes and 10 super squeezes.

If you go on with this program, in 8 weeks time your PC will be the strongest muscle in your body.

You might not get the wanted firmness of your erection because your body needs some vitamins you're not providing yet.

However, don't over do it, and before you ingest any pill make sure you've paid a visit to your doctor or urologist.

I suggest you take the vitamins from fruits and vegetables, not pills.

Once you have a strong PC, you'll be able to use it to stop ejaculation.

But to stop ejaculation you must know when it will happen... right?

Lesson 1

Begin with self-stimulation.
You'll need about 45 minutes to perform this.
Don't use any pictures or movies to get you hard.
And try to focus on everything you are feeling.

This time you won't masturbate to ejaculate, you'll masturbate for the feelings and sensations it gives you.

The pleasure scale... on a scale from 1 to 10 measure your level of excitement. 1 is when your penis is flaccid and 10 is when you're ejaculating.

Stimulation must begin while your penis is soft. Start masturbating until you get an erection. Focus on the feelings the stroking gives you. Stay at each number on yous scale for 2 minutes. Take in the feelings.

When it's time to move up to the next point notice what makes you reach it. Notice if you're stoking faster, where you are stroking, what you are thinking about.

Don't rush to get to the next level. The passage should be smooth and you should be fully aware of it.

You'll know you have reached 9.5 on your pleasure scale when you'll feel the semen going from the testicles to the prostate.

Try to stop and take a deep breath... If you couldn't stop... it's OK, you'll get it next time.

Keep playing with yourself and each time try to notice when you are coming close to ejaculation... that is the main goal of this exercise.

If you know when you're close to finishing you'll be able to stop ejaculation.

You'll do that using the technique that works best for you. You can try to use a combination of techniques.
But now let's get started.

You must know how to breathe... how to breathe effectively that is.

When you breathe in you must feel your abdomen expand as it fills with air. As you breathe in your shoulders must remain still. Were you breathing correctly?

Now let's put breathing to work.

Masturbate until you have reached 8 on your pleasure scale. When you have reached 8 stop and take a deep breath. Hold it in until the urge to finish gets weaker.

Don't hold your breath for too long, if you do you might get dizzy and pass out. Keep breathing slow and deep until your excitement level drops.

Breathing alone is not so effective. It is OK to use if you're not very close to ejaculation point.

If you want to last longer in bed here's what you should do: stop and breathe... I didn't discover America did I?

If you have tried this before you know it works. It's as simple as that... just stop all stimulation for 1 minute, breathe and you're good to go again.

The nasty thing about it is that she can ask you: �What's wrong?� and you don't want to tell her after 5 minutes of lovemaking that you were about to finish and that's why you stopped... or do you???

The key is in how you say it.
If you say �Let's stop a second honey. I want a beer�, and while you're in the kitchen put your penis in the fridge... I doubt you'll have any success. Especially if you didn't even get inside her...

You can say... �It's amazing, but I'm so close to finishing and I wish I could last forever with you... can we stop a moment?�

Or try kissing her passionately... that always works... she doesn't even have to know you were so so close to ejaculation.

When you've calmed down a little you can get back to whatever it was that you were doing... or do something else... Or... you can go down on her... it always takes the mind of ejaculation.

If you are inside her and feel like finishing but she's not even close... Tough luck right? You can either tell her that, even though it feels amazing you want to last longer.

So you can either take it out 'till you cool down or you can keep it in and wait to cool down. The best thing you can do is hope and pray that she's really close to orgasm... so you can keep going too...

Talking and kissing... two things women never ever get enough of. So you can take it out and take a break while you kiss her body or whisper sweet things... or dirty things.

Change positions... that's cool if you've been going at it in one position for a long time. Maybe change to a position she likes.

Take the penis out and start playing with it at her pussy. Hope that doesn't make you even hornier...

So to go to battle fully prepared here's another technique:

It should take around 45 minutes and you should keep exercising until you're able to control your ejaculation during sex too.

Begin to masturbate until you have an erection. Take in every feeling you experience as you move through the points of your pleasure scale. Don't rush things. Spend 2 minutes per level. As always... focus on what makes you move up the scale.

When you reach 6 stop stroking, take your hand off the penis and breathe in deep and hold it in a few moments.

Then breathe out slowly. This should decrease your excitation. Now reach 7 and stop. Do this and see how far you can go.

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