Arlo
A short course on the pelvic floor and the nights with her, for men past 40
Download on iOS & Android
For the man who still reaches for her at night.
Past 40, a man notices things he rarely says out loud. Less drive by evening. Nights broken by trips to the bathroom. Strength at work or at the gym that is not what it was. And the quieter one: the bedroom, the desire that is still there, and the wish to feel wanted and at ease with her again.
Arlo is the course I wished someone had handed me. The pelvic floor and the Kegel, the five positions they are practiced in, breath, hips, and the nights together, explained plainly and kept in order.
Written and taught by Elias MarrenThe syllabus, in seven modules
The course runs in order. Each module opens once the last one has been practiced a few times.
Finding the floor
What the pelvic floor is, how a Kegel is done, and the first hold: on your back, feet flat on the mat.
4 lessons, 5 minutes a dayFive practice positions
On your back, seated, standing, the bridge and the deep squat. How to set up in each one and how long to hold.
6 lessons, 8 minutes a dayBreath and the core
Holds timed to the exhale, the low belly, and how to keep the shoulders and jaw quiet while you count.
4 lessons, 6 minutes a dayHips that move
Hip circles, the half-kneel stretch and a slow step-through, set beside the pelvic work.
5 lessons, 7 minutes a dayThe night hours
What many men past 40 notice about broken nights, explained in plain language, and how to note them in the log.
3 lessons, reading onlyPace and comfort, together
Positions for intimacy, described by comfort, closeness and pace, and how couples talk them over.
5 lessons, reading onlyYour own numbers
The weekly page of your log. How to look at your patterns and choose what to practice next.
4 lessons, 3 minutes a weekEnroll in the course
Every module, the full glossary and the private log, on one subscription.
Intro prices on this screen close in 10:00
Within 21 days of paying, write to me and the full charge comes back to you. One message is enough.
Arlo takes the intro amount of the row you selected once: $4.19, $34.99 or $55.99. After that first period, the plan continues at its standard rate of $5.99 every month, $49.99 every year or $79.99 every two years until you stop it. Switch off renewal at any time in your phone's subscription settings, or cancel by contacting us — [email protected]
A note from the teacher
I am Elias Marren. I reached 50 with questions I did not know where to take. What a Kegel actually is. How to find the muscle at all. Why the position you practice in counts. How to talk with my wife about pace and comfort in bed without it turning awkward.
The answers existed, scattered across forums and pages I would not open at work. So I wrote them down in order, the way a good course is built, and kept a log beside them so I could see my own patterns instead of guessing.
I am not a doctor and Arlo is not medicine. It is a well-organized reference, written man to man, with a place to keep your own numbers.
Elias MarrenFounder of Arlo
A log that stays in your pocket
Arlo does not tell you what your week means. It lays the week out. Minutes practiced, nights you got up, your own rating of energy and how you felt with her. You look at the pattern and decide what to do with it.
This week
Minutes practiced
Nights up
The course glossary, A to Z
Every exercise and position in Arlo has its own entry: how to set up, how to breathe, how many minutes. Look one up at the gym, at a desk, or at night.
Bridge hold
On your back, feet flat. Hips lift off the mat on the exhale; a light pelvic squeeze for five counts; lower on the inhale.
Deep squat
Heels flat, a chair nearby for balance. You sit low, breathe slowly and hold the floor lightly for three breaths.
Exhale count
Breathe out for six counts while the pelvic floor lifts, then release it fully on the way in.
Floor hold
On your back, feet flat on the mat. The first position the course teaches, and the easiest place to find the muscle.
Quick flicks
Short one-second squeezes, each followed by a full release. Ten at a time, in any position.
Seated hold
Upright on a firm chair, both feet planted. Ten holds of five counts, the desk version of module two.
Standing hold
Upright, one hand resting on a wall, weight even on both feet. The hold you can do while the kettle boils.
Glossary
Module 2, lesson 4
Bridge hold
Feet flat, hip-width apart. Breathe out and lift the hips into a straight line from shoulders to knees. Hold the floor lightly for five counts. Lower as you breathe in.
2 minutesFloor holdExhale countModule six: pace and comfort, together
This module is for the nights with her. It names a handful of positions plainly and explains each one by what couples past 40 tend to talk over: how comfortable it is, how close it keeps you, and who sets the pace.
Side by side, facing
Comfort easy on the back and hips
Closeness face to face, eyes open
Pace shared and unhurried
The spoon
Comfort both bodies resting on the mattress
Closeness full contact, your arm around her
Pace slow, and easy to pause
Seated, facing
Comfort the edge of the bed or a sturdy chair
Closeness arms around each other
Pace she leads
Pillow-supported
Comfort a firm pillow, the low back at rest
Closeness you can talk the whole time
Pace steady, set together
The course register, from the app itself
Plain figures from Arlo's own data. The percentages come from an optional in-app check-in, answered by the men themselves.
People using Arlo today
7,300Say they open Arlo late in the evening
37%Say their partner knows they use it
58%Say the night-hours module was the first they opened
51%Self-reported in the app. No study, no panel, only the answers people chose to give.
Your seat in the course
Seven modules, thirty-one lessons, the glossary and your log. Cancel whenever you like.
Intro prices on this screen close in 10:00
Within 21 days of paying, write to me and the full charge comes back to you. One message is enough.
Arlo takes the intro amount of the row you selected once: $4.19, $34.99 or $55.99. After that first period, the plan continues at its standard rate of $5.99 every month, $49.99 every year or $79.99 every two years until you stop it. Switch off renewal at any time in your phone's subscription settings, or cancel by contacting us — [email protected]
Short answers
Is Arlo video or text?
Text and line diagrams, written by me, with a built-in timer for the minutes of practice. Every lesson and glossary entry opens offline.
Who can see my log?
Only you. The log stays on your phone unless you export it. I never see individual entries; the register figures come from an optional check-in.
How do I stop the subscription?
Turn off renewal in your phone's subscription settings, or write to me. Within 21 days of the first charge, I refund it in full.