Unfortunately, anal stretching is not permanent and anal training is a continuous process. You should make these exercises a weekly ritual. You have two options: engaging in anal sex or playing with butt plugs or dilators 2-3 times a week to dilate. As you get more advanced, you should be using your butt plugs or anal dilators for both stretching and tightening–the dilation will keep you ready to bottom, while the contractions will keep the muscles and skin in check. Dr. Goldstein’s protocol allows for risk and injury prevention, as well as pleasurable engagement, alone or with others.