For men over 50
Three short guided sessions a day to find, train and relax your pelvic floor, an evening routine for night trips, and a companion plan for lasting longer. The research behind it is cited, with its limits stated.
Two books, 12 audio tracks and a printable tracker pack. One-time payment. 30-day money-back guarantee.
Your answers suggest a tight pelvic floor. You start on the relaxation track: breathing and reverse Kegels before any squeezing.
After surgery or radiation, ask your surgeon before you start. The plan has a version for you that begins gently.
"Squeeze as if you were stopping your stream" is where most advice starts and stops. Three things go wrong.
Most men clench the buttocks, pull in the belly or hold their breath. It feels like effort and trains almost nothing. The plan starts with a 60-second check that teaches you to feel the right lift.
Some men have the opposite problem: a pelvic floor that never lets go, which can go along with pelvic discomfort, urgency or a hesitant start. Squeezing harder makes it worse. A self-check sends you to the relaxation track first.
Lying on the bed doing sets is only the start. Control matters when you cough, stand up, feel a sudden urge or finish at the toilet. The plan teaches the knack, the urge-control routine and the after-dribble squeeze for those moments, and week 4 moves practice into daily tasks.
Lying down, where the muscles are easiest to feel. Five short holds and five quick flicks, three times a day, with a full release in between.
The same dose in a chair, the position you spend most of your day in, with each session tied to something you already do.
At a kitchen counter, against gravity. Holds grow to five seconds, eight at a time, and you learn not to brace.
Ten holds of eight seconds, with the midday set done during a simple task such as waiting for the kettle. Day 28 is for review.
On the relaxation track you start with reverse Kegel breathing, and add gentle holds from week 3 only if your symptoms stay calm.
A one-page quick start: find the muscle with Track 1, answer three questions to pick your track, and do your first session tonight.
One page for each quiz result: night trips, a weaker stream, firmness, lasting longer and leaks after urinating. Where to start, what to track, when a doctor visit is worth it.
How to find the right muscles, and the five most common ways men get it wrong.
Slow holds, quick flicks, the Knack with the after-dribble squeeze, and the Reverse Kegel with breathing, each with its own audio track.
Fluid timing, caffeine and alcohol, legs up for ankle swelling, and a calm last visit before bed.
How to start gently, what the research on leakage after surgery shows, and what to ask your care team first.
The studies behind the plan ran about three months, so the book takes you there: fewer days, the same skill, and a week-12 review.
Fourteen common situations, what to change, and when to ask for a pelvic floor physical therapist.
These are the studies the plan builds on. Each one tested its own program in its own group of men, and none tested this exact 28-day schedule. Your results may differ.
In a randomised trial of 55 men with erection problems, three months of pelvic floor exercises with biofeedback improved erectile function compared with lifestyle advice alone.
That program was supervised and used biofeedback equipment. A home plan cannot promise the same effect.
Dorey and colleagues, British Journal of General Practice, 2004. PubMed 15527607
A meta-analysis of trials in men after prostate removal found pelvic floor muscle exercise improved some measures of urinary leakage.
The trials differed in method and length, so they cannot predict your own recovery.
Wu and colleagues, Asian Journal of Andrology, 2019. PubMed 30409959
A study of men with dribbling after urination tested pelvic floor exercises against a manual technique to clear the last drops.
The plan teaches both, so you can use whichever works for you.
Paterson and colleagues, British Journal of Urology, 1997. PubMed 9202555
Those need an examination, and an exercise plan is the wrong tool for them.
In the first two weeks most men learn to find the muscles and to let them go, which is a result in itself. Changes in leaks, night trips or firmness, when they come, usually take longer: the programs in the studies ran for about three months.
That is why the plan carries on to week 12, and why the tracker matters. It shows you what is changing, and it is the best thing to bring to your doctor if nothing does.
Bought one at a time, these sell for $105. Together they are $19, once.
The main program: a 72-page screen book with a one-page quick start, a page for your pattern, the four tools, four weeks day by day, and weeks 5 to 12.
$37
A 55-page companion for lasting longer: the arousal scale, release under arousal, the control hold, stop-start and a 6-week schedule.
$27
A calm voice counts every hold and release for each week, plus urge control, the evening wind-down and the Knack. With an on-screen timer and a 28-day calendar on your phone.
$29
A 28-day tick calendar for each track, four weekly grids, a 3-day bladder diary and six tool cards to keep beside you.
$12
For comparison, the best-known Kegel apps for men charge by subscription, about $30 a month after the first. Here you pay once and keep it all.
The 28-Day Pelvic Floor Plan for Men 50+
$105 $19 one-time. No subscription.
The plan, The Control Plan, 12 audio tracks with the Coach and the tracker pack. Access link by email right after payment.
At checkout you can add two short guides. Both are optional.
30-day money-back guarantee. If the plan is not useful to you, email us within 30 days for a full refund. No questions.
Payment is processed by Hotmart. If the form does not load, open the secure checkout in a new tab.
Right after payment, Hotmart, our checkout partner, emails you an access link to the books and the tracker pack. The books are made for reading on a phone or tablet; the tracker pack is for printing. The thank-you page and the plan link to your Coach, where the audio tracks and the timer live. Nothing to install.
Three short sessions a day: about 4 minutes in total in weeks 1 and 2, about 6 in week 3 and about 10 in week 4. The audio tracks count for you. On a busy day, fewer repetitions with good form beat a rushed full set.
No. A chair, a bed or a mat, and your phone for the audio tracks.
Men whose main goal is lasting longer. It builds on the daily plan with arousal awareness, release, the control hold and stop-start over 6 weeks, practiced alone first. If timing changed recently, or comes with erection problems, see your doctor too.
There is a chapter for you that starts gently. Ask your surgeon or care team before you begin, especially if you still have a catheter or were told to avoid exercise.
No. It trains the pelvic floor muscles and the bladder habits around them. It does not change the size of the prostate and does not replace medical care or prescribed medication.
No. You pay $19 once and keep the books, the tracker pack and the audio tracks. Nothing renews.
They stay with Stark Verve to send your result and related emails. We do not send them to advertising platforms. The privacy policy has the details, and you can ask us to delete them at any time.
Email us within 30 days and you get a full refund. You do not need to give a reason.
This plan is education and training, not medical treatment. It does not diagnose, treat or prevent any disease. Results vary from man to man. Talk to your doctor about any urinary or sexual symptom, and never stop a prescribed treatment because of it.