How To Prevent Premature Ejaculation With Strong Pelvic Muscles

7 min read
Man in black t-shirt holding medicine ball and exercising his pelvic muscles

How do I prevent premature ejaculation? Can I make myself have sex longer? Is it possible to stop yourself from ejaculating?

One of the most rewarding aspects of creating a men’s sexual health product is hearing from our customers and answering their questions. Since we developed The Private Gym Pelvic Muscle Exercise Program, I’ve personally had the pleasure of talking directly to thousands of men who’ve had life-changing experiences using our products and programs.

Whether it's preventing or reversing erectile dysfunction to stopping premature ejaculation and improving overall sexual performance and pleasure, we've been able to help tens of thousands of men improve their sexual health safely and naturally.

Working with our customers is not only how we improve our products and programs, but it's also how we learn so much about the challenges and complexities of male sexual health.

For so many men, the underlying sexual issues cannot simply be addressed with prescription medications. There are often physical, emotional, and psychological reasons for their poor or deteriorating sexual performance. The good news, however, is there are safe, natural, and effective ways to address these conditions and reverse erectile dysfunction.

Let me begin by telling you the story of a man in his 30's who reached out to us because he suffered from premature ejaculation for most of his adult life. For him, it was debilitating and tremendously embarrassing. It not only damaged his relationships, but it also hurt his self-confidence, made him extremely anxious, and kept him from wanting to be intimate.

Before we delve into his experience, let's learn more about premature ejaculation, what causes it, and how you can counter it.

What Is Premature Ejaculation?

Premature Ejaculation is the number one most common sexual disorder in men of all ages. Some studies estimate that one in three men suffer from premature ejaculation, which is typically defined as ejaculation within a minute or less after penetration.

Premature ejaculation can be caused by physical, emotional, and psychological factors, including overly sensitive penile nerves, weak muscles, depression, anxiety, and erectile dysfunction. Regardless of the causes, it's one of the most debilitating sexual disorders for men.

Factors Needed to Stop Premature Ejaculation and Maintain a Long-Lasting Erection

To understand to prevent and overcome premature ejaculation, we must first understand what’s needed to create and sustain a long-lasting erection.

Powerful Kegel Muscles 

Your manhood is controlled by a series of small muscles, known as the pelvic muscles. These force the blood into the penis and keep it from leaving, creating rigid erections. Unfortunately for men, the pelvic muscles are weak, to begin with, and get weaker with age, resulting in soft erections, premature ejaculation, and reduced sexual performance as we cover in our post on your manhood and aging.

When exercised and strengthened properly, they create stronger, harder, and longer-lasting erections. More importantly, when the Kegels are dramatically strengthened, they can be contracted during sex, which helps to stop the ejaculation response and enables you to have sex longer. We'll discuss this more below!

Proper Penile Nerve Stimulation & Sensitivity

Healthy penile nerve stimulation is critical for creating and maintaining powerful and powerful erections. On the one hand, overly sensitive penile nerves cause premature ejaculation and can stop you before you ever get started. On the other hand, lack of nerve stimulation can inhibit an erection from properly forming.

Overly sensitive penile nerves are one of the most significant causes of premature ejaculation in men. Therefore, it is critical that the solution used for fighting PE reduces penile nerve sensitivity, while still maintaining the ability to keep a rigid erection.

Healthy Blood Flow

Longer-lasting erections are not only created by powerful Kegels. The penis requires forceful Perfusion (blood flow) and high testosterone and nitric oxide levels to create rigid erections and help reduce premature ejaculation.

Just like the pelvic floor muscles, this flow often diminishes with age, causing erectile dysfunction, soft erections, premature ejaculation, and loss of sexual performance. Testosterone levels in men also fall as we age, which can also impact time-to-ejaculation.

Help Me! I Am Ejaculating Too Quickly

Now that we know what causes premature ejaculation and what is needed to maintain a long-lasting erection, let's return to the story of our customer, who suffered from premature ejaculation.

Bing! A chat request from a potential customer popped up on my screen. "Help me! I'm ejaculating too quickly," the message exclaimed. It continued. "I can't have sex for more than 30 seconds. Most of the time I feel like I'm going to cum as soon as I'm in her vagina," the man wrote.

That was the start of a conversation that went back and forth on our Private Gym Live Chat for nearly a half-an-hour.

The man explained to me how premature ejaculation damaged his relationships and crushed his self-esteem. After chatting with him, I encouraged him to try our Premature Ejaculation Program, which I explained could help him strengthen his Kegels, decrease his overly sensitive penile nerves, and provide him the proper supplements to support healthy blood movement and increased time to ejaculation.

Train for the Bedroom

I explained to him that he needed to "train for the bedroom." Of course, he had no idea what that meant. I told him that he needed to approach sex as a sport and improve his sexual performance. This requires physical and mental preparation.

By working out his pelvic floor muscles, taking the right supplements, and using a clinically proven desensitizing agent, he could gain superior ejaculatory control.

He ordered the Private Gym's Premature Ejaculation Program.

Later that week, I received a chat from the same man. He received the program and was thrilled. After going through it, he had some questions about how to find the weak pelvic floor muscles that he needed to exercise and strengthen.

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

He took no time to explain that he was having trouble with the exercise sessions.

"I feel like I am just clenching my buttocks,” he said to me. I explained to him that he needed to focus on his pelvic floor during exercise reps, the muscles that he uses to stop himself urination. The only problem was, knowing you have weak pelvic floor muscles, doesn't help you understand how to activate them when doing pelvic floor exercises.

I had to try another approach.

“You know how you can make your manhood move up and down when it is really hard?” I said. "Those are your pelvic muscles that you contract to make your manhood move up and down," I explained to him. He knew exactly what I was talking about.

The stronger those get, the greater control you have over your erection, and more importantly for him, over his ejaculations. In fact, some men can actually restrict themselves from ejaculating by dramatically strengthening these muscles.

We spent the next half hour talking. We covered a lot of subjects, from varying pelvic floor exercises, how to get the most out of the program, to what it was like being in your 20s and suffering from premature ejaculation. He didn’t have any further questions; he hung up the phone and diligently did his exercises on a fixed schedule.

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

“I can feel my pelvic muscles getting stronger!” He texted me. “It's working.” “Great!” I responded. “It means you are doing it correctly.”

In a couple of weeks, he contacted me to tell me that he started the resistance training portion of the Private Gym's Pelvic Muscle Exercise Program. While his erections were much harder, he wasn’t seeing great improvement in his ability to last longer during intercourse and wanted to improve his orgasms as well. 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, to use them?” he said.

Use Your Newly Strengthened Pelvic Muscles to Stop Premature Ejaculation

Most men don’t even know that they have pelvic floor 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; control over an area of the body that for so long you thought wasn't trainable.

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 manhood is so often the same way. It goes up, it goes down - - almost always at the wrong times.

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

So why is this important?

When your pelvic floor is stronger you increase the effectiveness of your new-found strength, you can contract them easier, force more blood circulation into your penis, keep it in longer, and create a rock-hard erection.

Back to the customer's question. So how do you use your pelvic floor to delay ejaculation or help stop premature ejaculation?

Now that you can control the pelvic floor muscles, you contract them during sex and you can “short-circuit” the ejaculation sensitivity response or climax.

The pelvic floor muscles are not only the motor of ejaculation - - meaning they are responsible for propelling the semen - - but they also play an interesting role in preventing premature ejaculation.

The stronger they are, the more forceful the contraction. These controlled muscle contractions can help stop premature ejaculation.

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

Quick Tips to Stop Premature Ejaculation Using Strong Pelvic Muscles:

1. Properly strengthen your pelvic floor using the Private Gym's Pelvic Muscle Exercise Program. The stronger these muscles, the more effective they will be in short-circuiting the ejaculation stimulation response.

2. During penetration or intimacy, to the point when you begin to feel the urge to ejaculate, slow down and stop thrusting you will get a feel of the sensation with practice.

3. Contract your pelvic floor 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 repeat step 3.

When it comes to preventing premature ejaculation, never lose hope. It may take time to improve your body, strengthen your weak pelvic floor, and reduce your sexual anxieties. Whether it's premature ejaculation, erectile dysfunction, or any other sexual dysfunction, you can take an active role in fighting these impairments. If you make sex and sexual health a priority, you'll notice improvements much sooner than you think.