Masturbation Exercises: Overview

This is a practical, step-by-step guide for a 20-year-old man to get comfortable with solo sex, learn what feels good, and practice controlling orgasm and ejaculation. Focus on privacy, safety, slow exploration and being nonjudgmental with yourself. If anything causes pain, bleeding, or emotional distress, stop and consult a medical or mental-health professional.

Before you begin — basic safety and mindset

• Privacy: choose a private, relaxed place and time so you won’t be interrupted.
• Hygiene: wash hands and any toys with warm water and mild soap before and after. Trim nails if necessary to avoid scratching.
• Lubrication: use a water-based lube for comfort and reduced friction. Avoid household oils that can irritate or degrade condoms/toys.
• Mindset: reduce performance pressure. The goal is learning and pleasure, not a target time or number of orgasms.
• Porn: consider some sessions without porn or with different types of stimuli — porn can change expectations and sensation patterns.

How to explore — gentle discovery exercises

1. Slow scanning (10–20 minutes)

   Lie down or sit comfortably. With a lubricated hand, lightly touch around the groin: inner thighs, base of the penis, scrotum, perineum (the soft area between testicles and anus), then the shaft and glans. Use a very light touch to notice which pressure and locations feel pleasant. This builds awareness of what your body likes.

2. Varied stroke experiment (15 minutes)

   Try 3–5 short rounds where you change grip, pressure, speed, and direction:

   • Loose grip vs. firm grip
   • Fast short strokes vs. slow long strokes
   • Focus on the glans (head) vs. mid-shaft vs. base
   • Stroke upward, downward, or alternate directions

   Note what increases arousal quickly and what feels more pleasurable or sustainable.

3. Sensory variation

   Introduce different sensations: use a cool or warm (not hot) cloth, change lube texture, or try using the palm instead of fingers. These differences help you map sensation and can increase pleasure variety.

Exercises to learn orgasm mapping and control

Goal: recognize pre-orgasm sensations (rising pelvic tension, changes in breathing) and practice delaying or timing ejaculation.

1. Start–Stop technique

   Bring yourself close to the point of orgasm, then stop all stimulation until the urge drops (usually 20–60 seconds). Repeat this cycle 3–6 times, then allow orgasm if you want. This trains awareness and extends time to ejaculation.

2. Squeeze technique

   When you’re close to orgasm, firmly squeeze the area where the head meets the shaft (the frenulum/base of the glans) or the shaft just below the glans for several seconds until the urge reduces. This can help prevent ejaculation and teach control. Use this technique gently — it should be firm but not painful.

3. Edging

   Similar to start–stop but longer: bring yourself within a short distance of orgasm, back off a little, then continue. Repeat multiple times (5–10) before letting yourself orgasm. Over time this helps you lengthen sessions and better recognize the ‘‘point of no return.’’

4. Kegel exercises (pelvic floor training)

   How to find the muscle: try stopping urine midstream — the contracting muscle is the pelvic floor. Kegel routine: contract for 3–5 seconds, relax for 3–5 seconds. Do 10 repetitions, 2–3 times a day. Stronger pelvic-floor muscles can improve control of ejaculation and make orgasms feel stronger.

Breathing and relaxation

• Use slow diaphragmatic breaths: inhale deeply into the belly, exhale slowly. Slower breathing lowers tension and keeps arousal manageable.
• When approaching orgasm, try lengthening exhalations and relaxing shoulders and jaw to delay the reflex to push through to ejaculation.

Sample 30–45 minute practice routine

1. 5 minutes: slow scanning and breathing to relax.
2. 10 minutes: varied stroke experiment to locate pleasurable techniques.
3. 10–20 minutes: practice 3–5 rounds of start–stop or edging; finish with orgasm if you choose.
4. 5 minutes: gentle cool-down (light touching, stretching, calm breathing).

Practical tips and common pitfalls

• Avoid an extremely tight grip — it can reduce sensitivity over time. Try practicing with a lighter grip to build sensitivity.
• Don’t use numbing creams to delay ejaculation without medical advice — they reduce sensation and can lead to other issues.
• If you rely heavily on a specific porn style or quick, intense stimulation, try sessions without it to retrain responses to gentler touch.
• Frequency: there’s no ‘‘right’’ number. Practice a few times a week if you want to improve control; consistency matters more than volume.
• Toys: if you use toys, follow manufacturer cleaning and safety guidance. For anal play, educate yourself on safety (plenty of lube, gloves, and no sudden deep insertion without knowledge).

When to seek help

• If you have ongoing pain, bleeding, numbness or erectile problems, see a healthcare provider.
• If you have persistent inability to ejaculate, very delayed ejaculation, or persistent premature ejaculation that causes distress, a doctor or sexual-health specialist can help.
• If masturbation or porn use is causing distress or interfering with relationships, work, or school, consider talking with a therapist experienced in sexual health.

Closing tips

Be patient with yourself. Learning what you enjoy and how your body signals orgasm takes time and mindful practice. Focus on exploration and self-acceptance rather than a ‘‘perfect’’ technique. Over weeks of practice you should notice greater awareness of pre-orgasm sensations and improved ability to time or delay ejaculation.

Disclaimer: This guide is educational, not medical advice. For persistent or severe concerns, consult a healthcare professional.