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A field guide to desire, her, and your pelvic floor
App plus web dashboard
Her, the spark, and the bed you share. Read up on all of it in four minutes a day.
Most men I write to don't say it out loud. You want her to catch your eye across the table the way she used to. You want to walk into the bedroom feeling wanted, and sure of yourself with her. Arlo is the reference I wrote for men with that wish: short guides on Kegels and pelvic-floor exercises, the postures they're done in, hip and core work, and positions for two, each one explained without fuss.
Four minutes a day
140guides and answers
6topic shelves
4 mindaily reading and practice
7:42Arlo
kegel on your back
Pelvic floor basics
Finding the right muscle
Lie on your back, soles on the floor.
Tighten as if holding back wind. Nothing else moves.
Let it go fully. Notice the difference.
Read time 50 sGuide 3 of 24
Hold 3 s, release 3 s4/10
SearchShelvesTodaySaved
I'm Jonas, and Arlo is the guide I wanted at 41
A few years ago I spent a lot of late evenings searching for honest answers. What is a Kegel, really? Which muscle am I looking for? Is it strange to want my wife to want me the way she did at thirty? I found shouting, or silence, and very little in between.
So I started writing the pages myself. Every guide in Arlo is one I wrote, tested on my own living-room floor, and rewrote until it read clearly in under a minute. I have no titles after my name and no photo to show you. What I have is the library, and the reasoning behind every page in it.
I wrote it for men with full calendars. If a guide takes longer than the time it promises, I shorten it.
JonasWriter of every Arlo guide
Six shelves, sorted by topic
Arlo works like a reference book you carry in your pocket. Search a question, or browse a shelf.
Pelvic floor basics
What the muscles are, how to find them, how a Kegel is done
24
Postures and progressions
Supine, seated, standing, bridge and deep squat, in order
31
Hip mobility
Circles, 90/90 switches and slow openers for stiff hips
19
Breathing and core
Exhale timing, dead bugs and side planks, explained step by step
22
For the two of you
Positions for intimacy, sorted by ease, eye contact and tempo
18
Desire and talking with her
Raising the subject, keeping the spark in view, what men ask most
26
The Arlo method, laid out in full
I would rather show you the reasoning than ask you to trust me. These four ideas decide how every guide in the library is ordered and written.
1
Locate the muscle, then use it
The opening guides do one job: they teach you to find the pelvic-floor muscles while lying still, with nothing else tensing. Thighs, stomach and jaw stay loose.
Why it comes at the start. You can't repeat a movement you can't find. Most confusion I hear in my inbox traces back to skipping this.
2
Hold and release in equal counts
A basic set is ten repetitions: tighten for three seconds, let go for three seconds. Later guides lengthen both counts together.
Why equal counts. Letting go is half of the exercise, and it's the half men rush. Counting it out loud keeps the two halves honest.
3
Exhale on the effort
Every hold starts on a slow exhale through the mouth and releases as you breathe in. The breathing and core shelf builds on this same cue.
Why one cue. Pairing effort with an exhale is a familiar cue from strength training. One cue to remember is easier to keep than three.
4
Move up the postures as they get familiar
On your back, then seated, then standing, then the bridge, then the deep squat. You stay on one posture until the set feels routine.
Why this order. Each posture places more of your own weight above the same muscles, so the same set reads differently in each one.
Every posture the guides use
The minutes shown are how long a set takes in that posture, release counts included.
Supine, soles planted
On your back on a mat, knees up, feet hip-width. The calmest place to learn.
1:00
Chair edge, spine tall
Sitting forward on a firm chair, feet on the floor, hands on thighs. Works at a desk.
1:00
Standing, weight even
Feet under hips, knees soft, weight spread across both feet. No one can tell.
1:15
Bridge hold
On your back, lift the hips into a straight line from knees to shoulders, then add the hold.
1:30
Deep squat, held low
Feet wider than hips, sink as low as is easy, hold a doorframe if you like.
1:30
Alongside the floor work
Hip circles
Standing, hands on hips, six slow circles each way.
0:40
90/90 switch
Seated on the floor, both knees bent at right angles, rotating side to side.
0:50
Dead bug
On your back, arms and knees up, lowering opposite arm and leg on an exhale.
0:50
Box exhale
In for four, hold four, out for four, hold four. Seated or lying down.
0:40
The chapter she can read too
Desire is shared, so one shelf is written for both of you. The positions are named and explained by what matters to a couple: ease, how close you are, who sets the tempo. Nothing graphic, written to be read side by side.
Side-lying, face to face
Both on your sides, a pillow under each head. Nobody carries weight, so it suits slow evenings and talking.
Reclined, she leads
You sit back against the headboard on pillows. She chooses the tempo, and you can see her face the whole time.
Edge of the bed, feet on the floor
Seated at the edge, feet planted, the same steady base as the chair-edge posture from your routine.
The shelf also holds a short page on how to bring the whole subject up with her, so it feels like an invitation and not a negotiation.
Four minutes, divided
The daily card is built to fit between other parts of your day. This is how its 240 seconds are spent.
0:001:002:003:004:00
Read today's card
One guide or one answer from a shelf.
0:45
Pelvic-floor set
Holds and releases in the posture you're on.
1:45
Hip or core piece
One mobility or core exercise, with the exhale cue.
1:00
Mark it read
A tap, plus an optional note for yourself.
0:30
Cards open offline, the set timer keeps counting with the screen locked, and the web dashboard keeps your saved guides on a laptop.
Three ways to keep Arlo on your phone
Every plan opens all six shelves
Offer ends in 10:00
If Arlo is not what you hoped for, write to me within 21 days of paying and I will return the full amount.
Arlo charges the price of the row you selected once, at the start of its term ($6.99 for one month, $69.99 for twelve months, $119.99 for twenty-four months), and charges that same amount again at the close of every term until you stop it. You can switch off renewal at any time in your account settings, at least 24 hours ahead of the renewal date, or I can switch it off for you by contacting us — [email protected]
Questions that reach my inbox
Is Arlo something to read or something to do?
Both, in that order. Arlo is a library of guides, explainers and answers. Many guides end with a short set and a built-in timer, so you can read how an exercise is done and try it in the same minute.
Will she see what I'm reading?
Only if you show her. Your saved guides and notes stay in your account. The chapter for two has a share button for single pages, for when you want to read one together.
How do I cancel?
Switch off renewal in your account settings or in your phone's subscription settings, or write to me and I'll do it. Your shelves stay open until the term you paid for ends.
