How to Prevent Premature Ejaculation With Strong Pelvic Muscles

4 min read

Real Stories: Preventing Premature Ejaculation With Strong Pelvic Muscles

One of the most rewarding aspects about creating a men’s health product is hearing from our customers. Over the course of the last year, I’ve personally had the pleasure of talking directly to hundreds of men who’ve had life-changing experiences from using The Private Gym pelvic muscle exercise program. I’ve also talked with many men who weren’t satisfied with the results and worked closely with them to troubleshoot the problems.

Over the next several months, we are going to feature a number of these stories -- of course with no attribution. We’re completely committed to maintaining our customers’ privacy at all times.

I’ll begin with the story of a male in his mid-40s. He purchased the Private Gym to keep his sexual performance from deteriorating. After receiving the program, he sent me a chat request through our website.

“Since I can’t see them, how do I know if I’m actually exercising the right muscles?” he said. This is one of the most common questions we get from men. I texted him back to call me in the office and within seconds the phone was ringing.

We were off and running right away. 

"I feel like I am clenching my butt muscles” he said to me. I explained to him that he needed to focus on the muscles that he uses to stop himself from urinating. I wasn’t sure he completely understood which ones I was talking about.

Let’s try another approach. “You know how you can make your penis move up and down when it is really hard?” I said. He knew exactly what I was talking about.

“I used to be able to do that,” he said laughing.

“You’ll soon be able to do it again,” I responded. “Those are the right muscles. They control your penis.”

We spent the next half hour talking. We covered a lot of subjects -- from how to get the most out of the program to what it was like being over 40 and seeing changes in our bodies. He didn’t have a problem; he simply just wanted to rejuvenate his erections.

Over the past several weeks, he’s checked in with me, each time telling me how well the program is working for him.

“I woke up with an erection this morning!” He texted me. “That hasn’t happened in years.” “Great!” I responded. “It means you are doing it correctly.”

Waking up with an erection is one of the most common bio-feedback responses that most men experience when starting The Private Gym program.

Yesterday, he contacted me to tell me that he started the resistance training portion of the program. While his erections were much harder, he wasn’t seeing great improvement in his ability to last longer during sex. We got back on the phone.

“Now that you’ve strengthened your pelvic muscles, it is time to use them!” I said enthusiastically. He paused. “What do you mean use them?” he said. It then dawned on me. Most men don’t even know that they have pelvic muscles, why should they know what to do with them once they’ve strengthened them and have the ability to control them?

Frankly, this is one of the most remarkable aspects of strengthening your pelvic floor -- gaining control. Control over an area of the body that for so long has been totally out of your control. Think about it, how often in life has your penis done what you wanted it to do, when you wanted it to do it? It’s like finding a talking dog. Of course, it never talks in front of anyone - - only to you. Our penis is so often the same way. It goes up, it goes down - - almost always at the wrong times.

But when you strengthen the pelvic muscles, something remarkable begins to happen. You get control over your penis. Just like bodybuilders can make their pectoral or chest muscles bounce up and down, you can do the same thing with your pelvic muscles.

So why is this important? When your pelvic muscles are strong, you can contract them, force more blood into your penis, keep it in longer, and create the rock-hard erection that so easily came to us when we were in our teenage years. How’s that for an answer?

Back to my customer, newfound friend’s question. So how do you use your pelvic muscles to delay ejaculation or help stop premature ejaculation?

Now that you can control your pelvic muscles, by contracting them during sex, you can “short-circuit” the ejaculation response. The pelvic muscles are not only the motor of ejaculation - - meaning they are responsible for propelling the semen from the penis - - but they also play an interesting role in preventing ejaculation. The stronger they are, the more forceful the contraction. Strong, hard, pelvic muscle contractions can help stop the urge to ejaculate.

Simply put, you’re using your newly strengthened pelvic muscles to override Mother Nature, whose intention is to have you ejaculate as quickly as possible.

“Now that you have control of your pelvic muscles, put them to work, ” I told my customer-friend. He will be getting back to me in a couple of weeks with the results. I’ll be sure to let you know how he makes out.


1. Properly strengthen your pelvic muscles. The stronger the pelvic muscles, the more effective they will be in short circuiting the ejaculation response.

2. During sex, when you begin to feel the urge to ejaculate, slow down and stop thrusting.

3. Contract your pelvic muscles 5-10 times. Squeeze them hard and hold the contraction for 2-3 seconds. The ejaculation feeling should subside.

4. Continue thrusting. When the urge to ejaculate feeling occurs again, stop and contract your pelvic muscles again. 


David Mandell, Co-founder of The Private Gym 

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