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HearthsideA 28-day pelvic floor challenge for men

Wanting her is easy. Showing up every day is the drill.

Plenty of men past forty lie next to someone they still want and wonder what happened to the easy confidence in the bedroom. Hearthside answers with a court, a clock and a scorebook: 28 days, one pelvic-floor task a day, a streak on the screen. This feature lays out the exercises, the positions they're done in, and the positions for two the program covers.

Wide cinematic view of an empty clay tennis court at a small members

Seven in the morning at the club. The routine needs a time and a place. Pick them.

28days, fixed
1task a day
Streakon screen

Phone, tablet and web

Name the thing. Then train.

Say it plainly. Desire doesn't clock out at fifty. What wobbles is the certainty. The easy reach across the bed. Feeling sure of yourself with her when the lights go down.

Most men handle it alone. They scroll late. They say nothing at dinner. They hope the spark turns up by itself.

Many men your age want the same short list. To feel desired again. To catch her look across the table and answer it. To have the drive and the nerve of a younger man, without making a speech of it.

The wish is yours. The drill is daily. Hearthside only hands over the drill.
Candid documentary photo of an ordinary-looking woman in her fifties with greying hair tied back, stretching on a bench

Evening at the club gym. Everybody has a routine. Most men's skip the pelvic floor.

Meet the muscle nobody mentions.

The pelvic floor is a hammock of muscle at the base of the pelvis. Men have one. It almost never gets a name at the gym.

A Kegel is a gentle squeeze-and-lift of that hammock. Hold it. Let it go completely. Rest as long as you held. That is one rep.

Find it before you count it. Sit tall. Breathe out. Draw up softly from the base of the pelvis, as if holding something in. Belly, glutes and thighs stay quiet. Quick reps and slow holds are separate drills. The challenge alternates them.

  • Lift on the out-breath. Let go on the in-breath.
  • Leave glutes, thighs and jaw loose.
  • Release all the way before the next rep.
  • Stop if anything hurts. Ask a doctor.

Lie, sit, stand, bridge, squat.

Every task names a position. Change the position, change the load. Here is each one, done as written.

Alongside the floor

Four sets. Twenty-eight games. One a day.

The challenge is scored like a match. Each week is a set. Each day is a game. Do the task, tap it done, take the game. Miss a day and the streak count starts over. The challenge carries on. About ten minutes a day.

  1. 1days 1–7

    Find and feel

    Lying down only. Short holds, full releases, breathing before every rep.

  2. 2days 8–14

    Sit and stand

    The squeeze moves to the chair and the kitchen counter. Quick reps join the slow holds.

  3. 3days 15–21

    Add the load

    Bridge and deep squat. Hip mobility and core every day.

  4. 4days 22–28

    The two of you

    Positions for intimacy, explained by comfort, closeness and pace. The daily pelvic drill continues.

7:04100%

Today

Day 12 of 28, set 2

Seated

Slow holds on the chair

10 holds, 5 seconds each, feet flat, breathe out to lift

Mark done
Scoreboard11-day streak
Set 1
Set 2
Set 3
Set 4

Hearthside membership

Step onto the court.

Intro price ends in 10:00

Fourteen days to change your mind. Ask within that window and the full payment goes back to you.

Hearthside bills in one of two ways. Yearly: $15.99 today covers the first 12 months, then $39.99 is charged once a year. Monthly: $1.99 today covers the first month, then $4.99 is charged every month. Each plan renews by itself on its billing date until it is cancelled. Cancel any time before that date in your account settings, or by contacting us — [email protected]

Your numbers, your call.

Every tap lands in a scorebook. Day done or missed. Position used. Holds counted. Time of day. One word on how the day felt. Nothing more. Nobody else sees it.

Open it on day 28. Spot the patterns. The mornings you skip. The position you dodge. The hour you always turn up. Then set your next run with your own numbers, not a hunch.

21:4086%

Scorebook

Run 1, days 1 to 21

Sessions by weekday
MTWTFSS
Usual hour7:10
Most used positionSeated
Least usedDeep squat
Most missed dayThursday
Candid documentary photo of an ordinary-looking woman in her sixties with short silver hair, sitting at a small window t

The look across the table. It starts long before the bedroom.

For the two of you: comfort, closeness, pace.

Set four opens a short library on positions for intimacy. Each one is explained by three things only: how easy it is on hips and knees, how close it keeps you, and who sets the pace. Go through it alone, or with her.

  • Side by side

    Comfort: high, no weight on the knees. Closeness: full length, faces near. Pace: slow and shared.

  • Seated, face to face

    On the edge of the bed or a sturdy chair. Comfort: easy on the back. Closeness: eye to eye. Pace: simple to change.

  • Her lead

    He rests back on pillows, hips relaxed. Comfort: high for him. Closeness: she decides. Pace: hers.

  • Pillow support

    A firm pillow under the lower back or hips. Comfort: added to any position. Closeness: unchanged. Pace: steadier.

Asked courtside.

Do I need equipment?

No. A mat or a rug, a firm chair, one pillow. The app runs the timer and counts the reps out loud if you want it to.

What if I miss a day?

The streak count starts again. The challenge doesn't. Open the next task, do it, tap done. The missed game stays empty on the scoreboard so you can see it.

Is this medical advice?

No. Hearthside is an exercise and education program. Pain, a health worry or a new medicine goes to a doctor before day one.

Candid documentary photo of an ordinary-looking woman in her fifties sitting in the driver

Step to the baseline.

Pick a time. Pick a place. Lie down, breathe out, lift. Tap done. Watch game one fill in on the scoreboard. Then come back tomorrow for game two.

Phone, tablet and web