The Best Kegel Exercises for Premature Ejaculation

Premature ejaculation (PE) is a common male sexual dysfunction that affects men of all ages, often leading to feelings of frustration, anxiety, and decreased self-confidence.

Studies show that approximately 30% to 40% of sexually active men experience PE at some point in their lives. Additionally, about 2% to 5% of men suffer from lifelong PE, where the condition has been present since their first sexual experiences.

What is Premature Ejaculation?

Let’s first define premature ejaculation (PE) because it can be a somewhat complex issue that can arise from many causes.

Premature ejaculation is a sexual dysfunction characterized by a man ejaculating within one to two minutes of penetration, often before he or his partner wishes.

Furthermore, sexual health experts usually classify premature ejaculation into two main types: lifelong (primary) PE and acquired (secondary) PE.

Lifelong (Primary) PE

Lifelong Premature Ejaculation is present from a man’s first sexual encounter.

Men with Lifelong PE often report consistent difficulties controlling ejaculation, which can occur as early as the onset of sexual activity. Men with lifelong PE may also experience pelvic pain due to overactive pelvic floor muscles, which can exacerbate their condition. Early sexual experiences, anxiety, and behavioral patterns established from a young age often influence this deeply rooted form of PE.

Addressing these factors through comprehensive therapy and targeted exercises can significantly improve Lifelong PE.

Acquired (Secondary) PE

Acquired Premature Ejaculation develops later in life, and various factors can trigger it. Psychological causes include performance anxiety, stress, depression, and relationship issues. These emotional and mental health challenges disrupt normal sexual function and lead to PE.

On the biological side, irregular hormone levels, inflammation or infection of the prostate or urethra, and genetic predispositions can significantly impact a man's ejaculatory control and sexual satisfaction.

Conditions like erectile dysfunction can also contribute to the development of Acquired PE.

Do Kegel Exercises Really Work for Premature Ejaculation?

Not surprisingly, treating premature ejaculation is one of the top three reasons men visit us for help at the Private Gym. Pelvic floor muscle rehabilitation is a key component in treating lifelong premature ejaculation, helping men gain control over their ejaculation reflex. Fortunately, it is a highly treatable condition that responds well to several therapies, including exercise-based programs, which we will explain in detail here.

4 Pelvic Floor Exercises for Premature Ejaculation

As we have established already, Kegel exercises are highly effective for strengthening the muscles involved in sexual function and control. Incorporating these exercises can not only help manage premature ejaculation but also improve your overall sex life by enhancing sexual function and satisfaction.

These exercises can significantly help manage and prevent premature ejaculation by enhancing the strength and endurance of the pelvic floor muscles. Here are four essential exercises to incorporate into your routine:

Rapid Flex Your Pelvic Floor Muscles

Performing rapid flexes of your pelvic floor muscles involves quick, successive contractions and relaxations. This exercise targets the bulbocavernosus (BC) and ischiocavernosus (IC) muscles, which play a crucial role in ejaculation and erectile rigidity. Rapid flexing helps improve the responsiveness and strength of these muscles, aiding in better control over ejaculation and enhancing overall sexual function.

Long, Hard Pelvic Floor Flexes

Long, hard flexes involve contracting your pelvic floor muscles and holding the contraction for an extended period before relaxing. This exercise is particularly beneficial for building the endurance of the pelvic floor muscles, including the BC and IC muscles. Holding these contractions increases muscle strength and stamina, which can help delay ejaculation and support sustained erections during sexual activity.

Flex and Hold Your Pelvic Floor Muscles

Another effective exercise is flexing and holding your pelvic floor muscles for several seconds before releasing them. This method enhances the coordination and strength of the pelvic floor muscles, contributing to improved control over ejaculation. By practicing this exercise regularly, you can develop greater muscle endurance and better manage the timing of your ejaculation.

Add Resistance to Your Pelvic Floor Exercises

Adding resistance to pelvic floor exercises can further enhance muscle strength and effectiveness. Specialized devices such as our patented Kegel program for men can increase resistance.

If you don't have a resistance device, an alternative is to perform exercises in positions that naturally add resistance, such as squats. Resistance training for the pelvic floor muscles helps build significant strength and control, providing additional benefits for managing premature ejaculation and improving sexual health.

Incorporating these pelvic floor exercises into your daily routine can lead to marked improvements in your ability to control ejaculation and enhance your sex life. Regular practice will ensure your pelvic floor muscles are in optimal condition, providing you with greater confidence and satisfaction in your sexual experiences.

How Strong Pelvic Floor Muscles Prevent Premature Ejaculation

Strong pelvic floor muscles play a vital role in preventing premature ejaculation (PE) by enhancing control over the ejaculatory process. Strong pelvic floor muscles can also improve sexual intimacy by reducing the stress and frustration associated with premature ejaculation.

When adequately conditioned through exercises like Kegels, these muscles help men delay ejaculation and prolong sexual activity. Strengthening the pelvic floor improves muscle tone and increases the endurance necessary to manage and control ejaculation timing. By integrating specific techniques, men can further reduce the incidence of PE and enhance their sexual experiences.

Use the Squeeze Technique

The Squeeze Technique involves applying pressure to the penis to delay ejaculation. When a man feels he is about to ejaculate, he or his partner can gently squeeze the area where the head of the penis meets the shaft. This pressure helps reduce the urge to ejaculate by temporarily decreasing arousal and allowing the pelvic floor muscles to regain control. 

Regular practice of this technique, combined with pelvic floor muscle training, can help men improve their ability to manage and delay ejaculation over time.

Use the Stop/Start Technique

The Stop/Start Technique, also known as "edging," involves pausing sexual stimulation just before the point of no return (ejaculation).

During this pause, the man focuses on relaxing and gaining control over his pelvic floor muscles. Once the urge to ejaculate subsides, stimulation can resume. Repeating this process several times during a sexual encounter can help men build endurance and learn to control their ejaculation more effectively.

Incorporating the Stop/Start Technique with regular Kegel exercises can significantly improve a man's ability to manage PE, leading to more satisfying and prolonged sexual intercourse.

Consistency Is Key to Maximize Results from Pelvic Floor Exercises

Consistency is essential to reaping the full benefits of pelvic floor exercises. Regular practice of Kegel exercises strengthens the pelvic floor muscles over time, leading to improved control over ejaculation, enhanced erectile function, and better overall sexual health.

Regular Kegel Exercises Help Prevent Male Sexual Dysfunction

Consistency in pelvic floor muscle rehabilitation is crucial for achieving long-term control over premature ejaculation.

Incorporating these exercises into your daily routine ensures the muscles remain strong and effective, improving sexual performance and health. We strongly recommend following a structured routine, such as our Online Kegel Exercise Program in order to maximize results and reduce risk of injury.

Safety Considerations for Kegel Exercises

Kegel exercises are a fantastic way to strengthen the pelvic floor muscles, which are crucial in male sexual health and overall wellness. However, like any exercise regimen, it’s important to approach Kegel exercises with proper safety considerations to maximize benefits and avoid potential risks.

1. Proper Technique: To perform Kegel exercises correctly, first, locate your pelvic floor muscles. These are the muscles you use to stop the flow of urine. Once identified, contract these muscles for a count of three, then relax for three. Ensure you do not use your abdominal, thigh, or buttock muscles during the exercise. Proper technique is essential to target the right muscles and avoid unnecessary strain. Following a structured Kegel program for men is highly recommended.

2. Avoid Overexertion: While Kegel exercises can be highly beneficial, overexertion can lead to muscle fatigue and discomfort. Start with several repetitions and gradually increase as your muscles become stronger. Overworking the pelvic floor muscles can lead to soreness and, if not done correctly, could worsen conditions such as urinary incontinence. Overexertion can lead to pelvic pain, so it is important to start with manageable repetitions and gradually increase as your muscles become stronger.

3. Consistency Over Intensity: Consistency is key when it comes to Kegel exercises. It is more beneficial to perform these exercises regularly rather than intensely. Aim to integrate them into your daily routine with manageable sets and repetitions. Regular practice helps to build and maintain strength over time without causing strain. But take note - if you're performing pelvic floor exercises with resistance equipment, always rest one day in between workouts.

4. Breathing and Relaxation: Proper breathing is crucial during Kegel exercises. Breathe normally and avoid holding your breath while contracting your pelvic floor muscles. Relaxation is just as important as the contraction phase. Ensure you fully relax your muscles between contractions to prevent undue tension and promote better muscle recovery.

5. Consult a Professional: If you are still unsure how to perform Kegel exercises correctly or experience pain or discomfort, it is advisable to contact us or consult a pelvic floor specialist. A doctor or physical therapist specializing in male pelvic health can provide guidance tailored to your specific needs and conditions, ensuring you perform the exercises safely and effectively.

Overcome Premature Ejaculation with the Private Gym Kegel Exercise Program for Men

Incorporating Kegel exercises into your daily routine can significantly improve your ability to manage premature ejaculation, enhancing your overall sexual health and satisfaction. Consistently practicing these exercises strengthens your pelvic floor muscles, improves control over your ejaculatory reflex, and leads to more fulfilling sexual encounters.

At Private Gym, we help men overcome premature ejaculation every day. Our comprehensive range of products and programs, including our best-selling Kegel exercise program, guides you through safe and effective pelvic floor training for lasting results. Explore our offerings to take the first step towards better sexual health and performance today!