Can Kegels Exercises Stop Premature Ejaculation And Help Men Last Longer?

Guys will do almost anything to avoid talking about their premature ejaculation problems and will usually spend time online for that magical solution. If that sounds like you you’ve probably heard the buzz floating around that Kegels exercises can help you last longer in bed and put a stop to premature ejaculation.

Is it true?

Can Kegels Help Boost Your Stamina In Bed?

Unfortunately, on their own, standard Kegels won’t prevent premature ejaculation, but with a few tweaks, and combined with other types of premature ejaculation training they can be effective and an important part of your exercise plan to last longer.

What are Kegels?

kegels exercises for premature ejaulcation

Used mostly by women, (1) Kegels exercises (also known as pelvic floor exercises) consist of contracting and releasing the muscles of the pelvic floor (pubococcygeus muscles). These are the group of muscles at the base of your pelvic area and are responsible for urinary control (starting and stopping the flow of urine) and sexual function.

Kegels were invented by Arnold Kegel

The exercises are named after Arnold Kegel who was a US gynecologist borne in 1894. In 1952 he published a report claiming that women who completed Kegels exercises were able to achieve orgasm more easily.

More recently men have started using this exercise to treat some urinary and ejaculatory based ailments.

Can Kegels Help Men Last Longer In Bed?

Since the release of one study (2) showing some correlation between Kegels and a reduction in premature ejaculation Kegels are being touted a lot online in amateur articles and so-called penis training forums.  However, standard kegels are highly unlikely to help you last longer in bed on there own (3). There’s a pretty simple reason for this.

By making some adjustments to standard Kegels exercises it is possible to use them as part of an effective premature ejaculation training treatment. I call these control Kegels and discuss them below.

You see Kegels are really good at strengthening the pelvic floor muscles. This can be helpful for older men or women after childbirth, but for younger men who experience premature ejaculation, the strength of these muscles is not a problem.

While these muscles, specifically the pubococcygeus muscles are directly responsible for triggering your orgasm and ejaculation, building strength in this region is not necessary. The real key is to build control. Now there’s a big difference between building strength and building control which I’ll explain below.

Can Kegels Make Your Premature Ejaculation Worse?

note: This is why many men who complete standard Kegel training on its own often report it making their premature ejaculation problem worse. Its the involuntary contraction of this muscle that causes you to ejaculate so the last thing you want to do is practice contracting it without increasing your control.

This is why much of the online advice about kegels exercises for premature ejaculation should be avoided, as it is likely to make your hair-trigger worse, not better.

Why Do So Many Online Guides Recommend Kegels For Premature Ejaculation?

After seeing the poor results my clients had with standard Kegels I was curious about this too. I looked a little deeper into it and what I found was quite interesting. It turns out that just about all the major e-books for premature ejaculation are actually written by marketers who also sell “penis enlargement” exercise books. There was big money to be made in the past selling these to susceptible guys (you’ve probably seen them advertised), but recently they have been totally debunked.

many of these marketers have since started marketing to men with premature ejaculation and have basically recovered and rehashed their penis enlargement books to become premature ejaculation books. They have even kept many of the original content and exercises, one of which was Kegels.

What Are Kegels Exercises Good For?

Despite my warnings about Kegels they can be useful as a light training method to get yourself antiquated with your PC muscle. They can also be beneficial as an exercise once you have already cured your premature ejaculation and would like to advance to multiple orgasms. In fact, I give a tweaked version of them to guys once they have completed the Ejaculation freedom course.

This is just a guide to get you started. Do not do heavy or sustained sets of standard Kegels if you suffer from premature ejaculation. Below I’ll show you a different version of kegel that is safe and will deliver much better results

Finding your PC Muscle

PC Muscle

The fist step it to locate your PC muscle. An easy way to do this is to stop the flow while urinating. Notice the exact muscles you are contracting to do this. These are your pelvic floor muscles and they are the muscles you contract when doing kegels.

Once you have located your PC muscle doing a Kegel is relatively simple.

How to do Kegels exercises

  1. Contract your PC muscle
  2. Hold
  3. Release
  4. Repeat

You can hold for different amounts of time and use various amounts of force but do not over flex and do not overdo repetitions. These basic Kegels will not help you last longer in bed on their own as they are only focused on strengthening. What you should be aiming for is to increase your control of this muscle and as we will see. That’s a whole different ball game.

Strength vs Control and Why It’s Important

control kegels

The real key when training your PC muscle is to be able to release tension and relax this muscle on call, and that requires a completely different exercises technique from standard Kegels. The PC muscle is actually one of the most difficult muscles in the human body to relax but it can be done with targeted training.

This concept can confuse many guys. They think that strengthening a muscle will automatically make it perform better. But this isn’t always the case.

Think of sports that require a high level of control, such as tennis, a basketball sharpshooter or a baseball pitcher. All these require precision and control and that’s why you don’t often see big hulks of men in these sports or roles.

Another good illustration of the difference is to imagine yourself starting to urinate. To get started you actually have to relax the PC muscle. You may remember occasions when you were nervous (perhaps people were watching you) and had to really concentrate to get the flow of urine going (Sometimes called stage fright). Just pushing away as hard as you can won’t help you. You need to isolate that specific mussel and relax it.

And to do this you will need a much broader training and exercises program. Kegels alone just wont get it done (4).

And It’s the ability to relax this muscle that is going to help you last longer. So now let’s look at how you can do that.

What About Reverse Kegels?

Reverse Kegels

Ok. Now we’re getting somewhere. Reverse Kegels are sometimes suggested instead of or in addition to standard Kegels and as the name suggests they are basically Kegels completed in the opposite order.

While standard Kegels are the equivalent pumping away with a dumbbell, reverse Kegels do bring an element of focused control.

Unlike standard Kegels, reverse Kegels will never make your premature ejaculation worse. While they won’t give you a huge increase in performance, theycan help get you acquainted with controlling and relaxing the pelvic floor muscles.

See the section below for the far superior Control Kegels which I developed for my clients and which I teach as part of the Ejaculation Freedom course

How To Do Reverse Kegels Exercises

  1. While urinating gently force your pee out a little harder. Don’t overdo it. Notice the muscle you use to this and mentally focus on isolating it.
  2. While sitting down try to gently stimulate this muscle by making a similar type of muscle movement as you would when doing a number to or passing gas.
  3. As you stimulate this muscle by pushing out and then releasing notice that your stomach muscles will tense and your stomach will push out.
  4. Breath deeply using your diaphragm as you continue the exercises focusing on pushing down through your core muscles.

Limitations of Reverse Kegels

Above is the traditional method of executing reverse Kegels and there is one big problem with them. The movements originate in the core abdominal muscles. And this requires the tensing of these muscles.

Now for most activities, generating power from these core muscles is the way to go. But it’s different during sex for guys trying to stay in control. That’s because it’s the tension in these core muscles that will involuntarily make its way down to your pelvic region.

And once it gets there, your chances of remaining in control will plummet.

That’s why just about everything we do with the Ejaculation Freedom course is focused on stopping the build-up of this tension at the source. And that’s why traditional reverse Kegels aren’t as effective as they could be.

And that’s why I developed Control Kegels…

Control Kegels

When working with my clients it was obvious that Kegels and reverse Kegels where not giving great results on their own. Yet, I knew how important this muscle was and was convinced there was a way to train it effectively.

This is how I developed what I call Control Kegels. A completely new form of Kegels exercises that have been remarkably effective for my clients and guys who have completed the Ejaculation Freedom course Online. Control Kegels are all about increasing your ability to isolate your PC muscle and purposefully release tension from it.

The is some focused flexing of this muscle involved but the real focus is practicing your ability to release tension and de-flex this muscle. As I said, this is one of the hardest muscles to control in your body but by repeating the control Kegels exercise you will build up muscle memory and will soon be able to do it on call.

While traditional kegels are just mindless flexing, my clients find that Control Kegels is as mentally tiring as it is physically. This is because the focus is on teaching your brain to be able to isolate and relax this muscle on call. It’s something it’s not used to so there will be some resistance to the specific movements to start. Though as you build muscle memory it will become much easier and that’s also when you will start to see your training pay off in bed.

How To Do Control Kegels

To do controlled Kegels properly you need to first prepare by learning some breathing and visualization methods along with some abdominal muscle control exercises.

Don’t only do Kegals (combine them with other training methods)

Kegels on there own

Sure. I know what you may have read online about Kegels being a magical cure for premature ejaculation. But the truth is unless you combine them with some more powerful techniques and training exercises your chances of lasting longer in bed are next to nothing.

Even when done correctly (control Kegels) to specifically reduce premature ejaculation Kegels wont even make up 10% of the benefit you’d get from a full training program such as the Ejaculation Freedom course

Doing Kegels (even the superior Control Kegels) on there own without addressing any of the other areas that are preventing you from lasting in bed is not going to deliver you the best results.

It’s like a tennis player constantly practicing their drop shot and nothing else. Sure, you’d have a pretty nifty drop shop which may win you a point every now and then, but you wouldn’t be much of an overall player, and I wouldn’t be banking on you to win too many matches.

Adding Control Kegels To You Ejaculatory Training Program

Over at my free guide on lasting longer in bed, I list a anumber of other areas that you can work on to improve your ejaculatory control. Your best bet a completely stopping premature ejaculation is to attack it on every front.




Dan Becket
Dan Becket
Hi. I'm Dan. I coach men on how to last longer in bed and how you can improve your ejaculatory control. I have helped thousands of men permanently stop premature ejaculation naturally with my personally developed training system. You can learn more about me here or skip straight to my outline on how to last longer in bed and start learning today. Best of luck. - Dan
newest oldest most voted
Notify of