What Exercises Can Prevent Premature Ejaculation?

premature ejaculation exercise

A common sexual problem that many men have at some point in their lives is ejaculating too soon. It is characterized by the sudden and uncontrollable release of semen during sexual activity, and it typically occurs when there isn’t much sexual stimulation. There are many potential causes of early ejaculation, including mental and emotional ones. Physical factors like how well you can control and strengthen your pelvic floor muscles can also contribute to it. In this article, we will explore premature ejaculation exercise that can potentially help prevent PE and enhance sexual performance.

One physical aspect that can influence ways to Cure Premature Ejaculation is the pelvic floor muscles. They help control the flow of urine, support the pelvic organs, and play a role in sexual arousal and orgasm. When the pelvic floor muscles are weak or uncoordinated, it can lead to difficulties in controlling ejaculation.

Let us check out the best premature ejaculation exercise that can help Treat Early Ejaculation

Kegel Exercises

Kegel exercises are a good premature ejaculation exercise. It is also known as pelvic floor exercises, which are commonly recommended to improve the strength and control of the pelvic floor muscles. While these exercises are typically associated with women to prevent urinary incontinence and enhance sexual function, they can also be beneficial for men dealing with untimely ejaculation. 

Here’s a step-by-step guide to performing Kegel exercises:

  1. Identify the muscles 

To start, you need to identify the right muscles. One way to do this is to stop urinating midstream.

  1. Contract the Muscles

Once you’ve identified the muscles, contract them by squeezing and lifting them and hold the contraction for some time. 

  1. Relax the Muscles

After contracting, release and relax the muscles for the same amount of time you held the contraction.

  1. Repeat

Perform a set of these contractions and relaxations, gradually increasing the duration and number of repetitions over time.

Benefits of Kegel Exercises

A premature ejaculation exercise like kegel exercises has a number of advantages, which are as given below: 

  1. Improved Pelvic Floor Muscle Strength

Kegel exercises can help strengthen the pelvic floor muscles and get better Control Over Ejaculation.

  1. Sexual Pleasure Booster

Some men report that improved pelvic floor muscle control enhances sexual pleasure and can lead to more intense orgasms.

  1. Increased Self-Awareness

If you practice premature ejaculation exercise like Kegel exercises, they can increase awareness of the pelvic floor muscles, allowing men to have better control during sexual activity.

  1. Better Bladder Control

Kegel exercises can also help improve urinary incontinence, which may be a concern for some men.

Different Premature Ejaculation Exercises

While Kegel exercises are a well-known and effective exercise for addressing the quick peak in sexual activity, other premature ejaculation exercises and techniques given under can complement your efforts:

  1. Start-Stop Technique 

This premature ejaculation exercise needs to be done during sexual activity or masturbation. Practice the start-stop technique. Start with stimulation and stop just before reaching the point of no return. This helps you recognize your arousal levels and gain control over your climax.

  1. Squeeze Technique

The squeeze technique is a variation on the start-stop method in which the man squeezes the base of the penis for a period of time shortly before ejaculating. This can delay the climax and allow for better control.

  1. Edging

When performing sexual intercourse or masturbation, numerous men perform the practice of edging, in which they deliberately delay the process of ejaculation. This premature ejaculation exercise involves slowing down or changing the stimulation when you feel close to orgasm, then resuming when the urge to climax subsides.

Know more: Can Excessive Masturbation Trigger Premature Ejaculation?

  1. Deep Breathing and Relaxation

Ejaculation control can be strengthened through the employment of techniques for relaxation. They comprise of prolonged breathing and gradually implemented muscle relaxation.

  1. Yoga and Tai Chi

This premature ejaculation exercise promotes relaxation and better mind-body connection, as well as control over sexual function.

Also read: Different Techniques to Last Longer in Bed

The Importance of Consistency

Consistency is key when it comes to any premature ejaculation exercise. Practice these exercises  on a consistent basis to reap their maximum benefits 

Consulting a Healthcare Professional

Although exercises can be helpful, it’s important to keep in mind that unintentional sexual climax can have many reasons, and exercise may not be the only answer. If you keep ejaculating before you should, you should talk to a doctor or sex therapist. They can help you figure out what’s really going on and come up with a full treatment plan that might include exercises, therapy, or even medicine.

Exercises for Delayed Ejaculation Alternatives

If you don’t want to use any premature ejaculation exercises or methods, you can look into medical help.

To give you an idea, you can numb the penis with some topical creams and sprays that contain anesthetics. You have to plan ahead, though, because you have to put on topical creams 30 minutes before sex and wash your penis five minutes before the contact.

There are also vitamins that you might want to try. According to some studies, men who are having trouble getting pregnant have less zinc in their seminal fluid. Men who take zinc supplements will have a higher drive, which will help with sexual problems. 

Another study finds a link between magnesium and an abrupt sexual climax. It says that men who don’t get enough magnesium may have orgasms before they should. It looks like getting enough magnesium in your food might help with your problems.

You should talk to a doctor before taking any of those medicines because some antidepressants can have side effects. A doctor may want to look over your case to decide if you are eligible for treatment or any premature ejaculation exercise .

Learn more: Why Do Men Not Get an Erection During Sex?


Premature ejaculation exercise, especially Kegel exercises, can help improve control and general sexual performance. The muscles on the floor of the pelvis are primarily responsible for controlling ejaculation. But it’s important to know that treating this condition might need more than one method that takes both physical and mental factors into account. You can use stretches and other techniques to help you stop quick release and improve your sexual experience if you are patient and consistent.


A normal man can keep the penis erect for five to six minutes. Nevertheless, it differs among men.

The main reason for early ejaculation is muscles in the pelvic floor and penile area that don’t work well.

If you do the Kegel exercise and follow PCP instructions , you can stop ejaculating too soon.

One of the best premature ejaculation exercises are the Kegel and Squeeze movements.

If you are worried about ejaculating too soon, you can talk to your general care provider or a urologist. You can also be sent to a sex therapist if you need to.

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