Kegel Exercises For Premature Ejaculation To Last Longer In Bed

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 about using Kegel exercises for premature ejaculation. Can these pelvic floor exercises help you last longer in bed and put a stop to premature ejaculation?

Before you learn about Kegels here, you may want to read my article on all the other premature ejaculation exercises as they should all be part of your training.

Can Kegels Help You Last Longer In Bed In Bed?

Pelvic floor muscle training or Kegels won’t prevent premature ejaculation for men on there own. But with a few tweaks, Kegels can be an effective and important part of your premature ejaculation treatment plan and help you improve your sex life.

What are Kegel Exercises?

kegels exercises for premature ejaulcation

Used mostly by women, (1) Kegel exercises (also known as pelvic floor exercises) consist of contracting and releasing the pelvic floor muscle (pubococcygeus muscle). 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 are often used to help treat urinary incontinence for men and women.

Kegels were invented by Arnold Kegel

Kegel 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 Kegel exercises were able to achieve orgasm more easily.

More recently men have started using this exercise to try to treat urinary issues, urinary incontinence, and erectile dysfunction.

Can Kegels Help Men Last Longer In Bed?

Since the release of one study (2) showing some correlation between pelvic floor muscle training such as Kegel exercises for men and a reduction in premature ejaculation. Kegels are being touted a lot online as a treatment for this sexual dysfunction.  However, standard kegel exercises are highly unlikely to help you last longer in bed on their own (3). There’s a pretty simple reason for this.

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

You see Kegel exercises for men are really good at strengthening the pelvic floor muscle. This can be helpful for older men or women after childbirth, but for younger men who experience premature ejaculation, the strength of these pelvic floor 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 will not necessarily improve your sexual function. 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 Kegel Exercises For Men Make Premature Ejaculation Worse?

This is why many men who complete standard Kegel training on its own often report it making their premature ejaculation problem worse and causes further sexual dysfunction. Its the involuntary contraction of these pelvic floor muscle and specifically the PC muscles that cause 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 kegel exercises for premature ejaculation should be avoided, as it is likely to make your ejaculation control worse, not better. My guide on how to treat premature ejaculation shows you much better alternatives to kegel exercises to improve ejaculatory control.

What Are Kegel Exercises Good For?

Despite my warnings about Kegel exercises they can be useful as a light training method to get yourself comfortable with your pelvic floor muscle. Kegel exercises can help once you have already cured your premature ejaculation and would like to advance to multiple orgasms and improve your overall sexual performance. 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 exercises if you suffer from premature ejaculation. Below I’ll show you a different version of kegel that is safe and will deliver much better improvements to your ejaculatory control and sex life

Finding your PC Muscles

PC Muscle

The first step is 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 Kegel exercises.

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

How To Do Kegel Exercises For Men

  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 Kegel exercises 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 control of your pelvic floor 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 exercise 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 muscles. 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 exercise program. Kegels alone just won’t 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.

Reverse Kegels For Premature Ejaculation

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. instead of encouraging muscle contractions, reverse Kegels focus on the decontraction of the pelvic floor muscles.

Unlike standard Kegels, reverse Kegels will never make your premature ejaculation or ejaculation control worse. While they won’t give you a huge increase in performance, they can 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 Kegel 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…

Introducing Control Kegel Exercises For Premature Ejaculation

When working with my clients it was obvious that Kegels and reverse Kegels were 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 and added these targeted pelvic floor exercises to their exercise routine. 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 Kegels (combine them with other training methods)

Kegels On There Own

I know what you may have read online about Kegels exercises being a magical cure for premature ejaculation. But the truth is unless you combine them with some more powerful techniques and training exercises you won’t last longer in bed.

Even when done correctly (control Kegels) to specifically reduce premature ejaculation Kegels won’t 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 Premature Ejaculation Training Program

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

Best of luck – Dan.

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
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