Save Thousands and Treat Premature Ejaculation with These Proven Exercises Before Turning to Medication*
Premature ejaculation (PE) is a prevalent sexual disorder that impacts 30-40% of men during their lifetime. It is characterized by ejaculating sooner than desired, often within a minute of initiating penetration.
Various treatments for PE are available which include medications and medical interventions. However, it is ideal to give Premature Ejaculation Exercises a shot with or before going in for medical treatment.
In this blog, we will talk about a few effective Premature Ejaculation Exercises for men that can help you lead a better sex life.
Understanding Premature Ejaculation
Premature ejaculation is generally categorized into two types:
Primary (lifelong) PE – It is when a man tends to ejaculate early right from the first sexual encounter. It could be linked to psychological or genetic factors.
Secondary (acquired) PE – Secondary PE arises later in life and is often triggered by factors such as stress, anxiety, relationship issues, or underlying health conditions.
Premature ejaculation deeply affects a man’s confidence and self-esteem, along with straining relationships. The inability to control ejaculation can lead to feelings of inadequacy, embarrassment, and frustration.
It could further be taxing on men’s mental health and trigger anxiety, which could further exacerbate PE. It could also hamper relationships due to misunderstandings and one might start feeling a disconnect and ultimately communication breaks.
Therefore, addressing PE is crucial not just for improving sexual performance but also for building a healthy, supportive relationship where both partners feel valued and connected.
Role of Premature Ejaculation Exercises
There are a few Premature Ejaculation Exercises designed to address PE by strengthening pelvic floor muscles, improving control, and boosting sexual stamina.
These Premature Ejaculation Exercises can be done individually or with a partner and focus mainly on enhancing awareness and command over ejaculation timing.
These Are The Best Premature Ejaculation Exercises
Let us look at these one by one –
1. Pelvic Floor Exercises –
Pelvic floor exercises, specifically Kegels, is widely recognized as an effective method for addressing PE. It basically works by strengthening the pelvic musculature and hence the control.
Steps to Perform Kegel Exercises:
- Locate the right muscle: You can identify the exact muscle by attempting to halt urination midstream. The muscle used to do this is your main muscle to work on.
- Contract and Hold: Once the muscle is identified, contract it for 3-5 seconds and then release it. Ensure that you engage the right muscle and avoid involvement of abdominal, thigh, or buttock muscles.
- Repeat: Perform this exercise 10-15 times in a set, and aim for three sets daily.
The only thing to remember here is that consistency is the key. You can witness the results for yourself only if you keep at it.
Also, Watch the Video to Perform Kegel Exercises
Advantages:
Enhanced Control – Strengthening the pelvic musculature can improve control over ejaculation timing.
Better Erections – Regular Kegel exercises may also enhance the strength and duration of erections by boosting blood flow to the penile area.
2. Start-Stop Technique –
The start-stop technique is a straightforward yet effective approach that helps men develop better control over ejaculation timing.
This method involves stimulating the penis until the point of ejaculation and pausing the stimulation to allow subside the arousal.
Steps to Implement the Start-Stop Technique:
- Stimulation: This technique can be practised alone or with a partner. You can start by stimulating the penis until you feel close to ejaculation.
- Pause Stimulation: When you sense ejaculation is about to happen, stop all stimulation. Divert your focus on deep breathing and relax your body until the urge subsides.
- Resume Stimulation: Once the feeling is over and you regain control, continue stimulation. You can repeat this cycle several times before finally ejaculating.
Also, Watch the Video for the Start-Stop Technique
Advantages:
Heightened Awareness – This method helps you become more aware of your arousal levels and develop better control.
Prolonged Duration – Over time, the start-stop technique can help extend the duration of sexual activity.
3. Squeeze Method
The squeeze method is another popular exercise aimed at delaying ejaculation. It involves applying pressure to the penis instead to decrease arousal and prevent ejaculation.
Steps to Perform the Squeeze Method:
- Begin Stimulation: Start by stimulating the penis in the usual way until you approach ejaculation.
- Apply Pressure: Gently squeeze the base of the penis or the area just below the head of the penis with your thumb and index finger for 10-20 seconds. This pressure will help halt the urge to ejaculate.
- Pause and Relax: After squeezing, stop the stimulation and wait for arousal to subside. Once control is regained, you can resume stimulation and repeat the process.
You can watch the video for Squeeze Method https://www.youtube.com/watch?v=_9kGd_JP3XM
Advantages:
Enhanced Control – The squeeze method can help in gaining better control over ejaculation by reducing sensitivity.
Increased Stamina – Regular practice may lead to longer-lasting sexual experiences.
4. Edging Technique
Edging is also referred to as “surfing,” and involves bringing yourself close to the point of ejaculation and then stopping to let the sensation subside.
Steps to Practice Edging:
- Begin Stimulation: Like other exercises, you can start by stimulating the penis until you are near the moment of ejaculation.
- Pause Stimulation: You then stop all stimulation just before reaching the point of no return. During this phase, practice deep breathing and focus on calming yourself.
- Resume Stimulation: Once arousal subsides, you can continue stimulation. Repeating this process several times before ejaculation can ultimately increase the control over ejaculation.
Advantages:
Improved Control – Edging can help you gain a deeper understanding of your sexual arousal while enhancing stamina.
Intensified Pleasure – Many men find that edging increases the intensity of the final orgasm when they eventually allow themselves to ejaculate.
5. Incorporating Mindfulness and Relaxation Techniques
In addition to physical exercises, mindfulness and relaxation techniques play an important role in managing PE. Anxiety and stress are significant contributors to premature ejaculation, and learning to calm the mind can lead to better control.
Steps to Practice Mindfulness for PE:
- Deep Breathing: Engage in deep breathing exercises to relax your mind and body. While you do that focus on your breath and try to inhale deeply through your nose and exhale slowly through your mouth.
- Meditation: Regular meditation can help reduce anxiety and increase awareness of bodily sensations, which will also aid in better control over ejaculation.
- Visualization: Visualize yourself in a relaxed state enjoying a prolonged sexual experience without the pressure to perform.
Advantages:
Reduced Anxiety – Mindfulness practices can help decrease performance anxiety, which is a common trigger for PE.
Improved Focus – Staying present during sexual activity can enhance the overall experience and prolong the duration of sexual intercourse.
6. Incorporating Cardiovascular Exercises
Recent findings suggest that general fitness and cardiovascular exercises positively impact sexual performance. They tend to reduce the likelihood of premature ejaculation.
Activities like running, swimming, and strength training can improve overall stamina, reduce stress, and enhance blood circulation, all of which contribute to better ejaculation control.
Steps to Incorporate Fitness into Your Routine:
- Cardiovascular Exercises: Engage in 30 minutes of cardio exercises, such as jogging, cycling, or swimming, at least three times a week.
- Strength Training: Include weightlifting or resistance exercises to build overall strength and endurance.
- Stay Consistent: Being consistent with physical activity can lead to long-term improvements in sexual health and performance.
Advantages:
Increased Stamina – Enhanced cardiovascular health can result in better stamina during sexual activities.
Stress Relief – Physical exercise naturally reduces stress and anxiety, which are common contributors to PE.
Bottom Line
Premature ejaculation is a common concern, but with the right techniques and Premature Ejaculation Exercises, it is surely reversible.
Incorporating pelvic floor exercises, behavioral techniques like the start-stop method, and general fitness routines can significantly improve sexual performance and control.
As with any treatment, consistency and patience are of utmost importance. If the sexual concern persists, consult a sexologist for further advice and support.
* This blog is for informational purposes only and not a substitute for professional medical advice. Consult a sexologist before starting any treatment or Premature Ejaculation Exercises.