Dr. Hartman

recommends that men gradually work up to a daily routine of 100 quick PC contractions and five holds. (Women who want to learn how to do Kegels should follow these same steps, but they only need to do the long holds for five seconds; men, however, need the 10- to 15-second hold for delaying ejaculation.)

After a few months of diligent practice, a man should be ready to try using the Kegel hold during intercourse to delay ejaculation. But first he must familiarize himself with the sensation known as ejaculatory inevitability--the point at which he can no longer hold back an ejaculation.