Premature Ejaculation Exercises: Proven Activities to Delay Ejaculation - Premier Men's Medical (2024)

Just like erectile dysfunction, premature ejaculation (PE) can severely affect your sexual health. But there’s good news: If you do premature ejaculation exercises to delay ejaculation regularly, you’ll have better control during intercourse.

Here now are some exercises for delayed ejaculation. While these ejaculatory control exercises and techniques aren’t lifelong treatments, they may help to delay orgasm so that you and your partner can make love multiple times a day for longer.

Kegel Exercise for Premature Ejaculation

Doing a kegel exercise for premature ejaculation will help strengthen the ischiocavernosus and bulbocavernosus muscles which are located in the pelvic floor muscle area. These are found around the penis and are active when it becomes aroused.

These are the best sexual exercises for premature ejaculation. Consider doing pelvic floor exercises first before looking for another treatment. Kegel exercises are easy and won’t require specialized equipment.

Here now are exercises that target the tight pelvic floor muscles that can prevent premature ejaculation.

Back Squeeze Method

Lie on the floor with your hands flat with knees bent and pointing upward. Draw your penis inward toward your body and hold for five seconds before releasing. Next, squeeze your anus muscles and hold for five seconds before releasing. Make sure your pelvic floor muscles are engaged.

Side Squeeze Method

Lie on the floor on your side. Insert a pillow between your legs to help spread your legs apart. Squeeze your legs together and hold for five seconds before release.

Chair Squeeze Method

Sit on a chair and get comfortable. Squeeze your penis like you’re stopping urine flow from coming out. Hold it for five seconds.

Do any of these therapeutic exercises in three to five sets with eight to ten repetitions per set. Regularly doing these exercises will help delay ejaculation.

If you feel any pain while performing these exercises, consult your doctor immediately.

What If These Exercises for Premature Ejaculation and Erectile Dysfunction Don’t Work?

In case none of these pelvic floor exercises for premature ejaculation don’t work, you still have other options.

Squeeze Technique

If you feel like you’re about to ejaculate while in the middle of sexual activity, the pause-squeeze technique may help. This involves squeezing the head of your penis for several seconds until the sensation to cum passes. You can also ask your partner to do it for you if that’s your preference. The squeeze technique will help with ejaculation control.

Stop and Start Technique

The idea here is to delay ejaculation through practice. You’ll need to masturbate up to the point of orgasm. But before you reach completion, stop immediately. Let yourself relax and do it again right until the end.

Do this several times a week. Ejaculatory control exercises like this one teach you to control your orgasm during sex.

Slow Down

When there’s too much physical stimulation, a male can get overly excited, resulting in premature ejaculation. One of the best exercises for delayed ejaculation is learning when to pause sex.

During sex, learn how to take a breather. It’s generally advised that you and your partner can shift to foreplay during sex.

Use Condoms

Condoms are not only good as a contraceptive, but it’s also good for reducing sensation for a male. This means you’ll avoid premature ejaculation while keeping your partner safe from sexual diseases and possible pregnancy.

Change Sexual Positions

Find a sexual position that puts pressure on your penis. A good technique is to do it while in the spooning position. This position is known to prevent a male from ejaculating too quickly. An alternative would be to lie on your back and have your partner be on top.

Alternatives to Exercises for Delayed Ejaculation

If you want to avoid resorting to exercises and sex techniques, you can look into medical treatments.

For example, some topical creams and sprays contain anesthetics that you can apply to numb the penis. However, this requires pre-planning since you need to apply topical creams 30 minutes before sex and wash the penis five minutes before your sexual encounter.

You can also look into taking supplements. There’s research that says men with infertility have reduced quantities of zinc in the seminal fluid. Taking zinc supplements will increase libido in a male person which improves sexual dysfunction — which is good for you if you don’t want to ejaculate quickly.

Another research links magnesium with premature ejaculation. It states that having a low magnesium level contributes to premature orgasms for a male. This data suggests that getting enough magnesium in your diet may help to treat your problems.

You can also talk to a doctor about taking a medical drug to delay your orgasm. Some premature ejaculation medical patients enjoy longer and better sexual encounters when they’re on medicine for:

• Antidepressants (Lexapro, Zoloft, et al)
• Analgesics (Ultram, et al)
• Phosphodiesterase-5 inhibitors (Viagra, Cialis, et al)

Before taking any of the medicine mentioned above, you’ll want to talk to a health professional as some antidepressant medications can cause side effects. A doctor might want to review your case to see if you’re qualified to undergo treatment. You wouldn’t want to risk your health, after all.

Frequently Asked Questions

What is the best exercise for premature ejaculation?

Doing a number of kegel exercises regularly can improve your pelvic floor muscles which will, in turn, help to prevent premature ejaculation.

How can I improve premature ejaculation?

Those who suffer from premature ejaculation can do simple kegel exercises, undergo training, or take medication to improve the duration of their sexual intercourse.

How long should a man last before ejaculation?

Based on a study that Business Insider covered, the time couples have sex can range from 33 seconds to 44 minutes. So the average would be 5.4 minutes.

What causes early ejaculation?

No study fully explains what causes early ejaculation. But doctors now know that psychological and biological factors are involved. These include early sexual experiences, sexual abuse, poor body image, and depression. Erectile dysfunction, anxiety, and relationship problems can also be factors.

You can also suffer from early ejaculation if you have abnormal hormone levels that may require HGH therapy or have an inflamed prostate or urethra.

What kind of doctor should I go to if I suffer from premature ejaculation?

You can approach a primary care physician or urologist for concerns about premature ejaculation. But you can also get referred to a sex therapist or psychologist if needed.

The medical professionals at Premier Men’s Medical Center in Orlando specialize in treating conditions that impact men’s health. Our concierge approach positions your unique case at the centerpoint of our focus. We don’t just give you a pill for premature ejaculation and send you on your way. We treat the underlying issues that led to the PE condition. Contact our office today to schedule an appointment.