The 6 Best Exercises For Premature Ejaculation
With the following 6 exercises for premature ejaculation, I’ll show you exactly how to train your body and ejaculatory system to last longer in bed.
A lot of guys with premature ejaculation make the mistake of thinking that there is something wrong with them and that there is nothing they can do to “fix” this problem. But nothing could be further from the truth. Premature ejaculation is highly treatable using this combination of physical and mental exercises.
I’ll give you a lot of detail here and please make sure to learn all the exercises as they are much more effective when completed together, rather than just picking or choosing.
Before I get into the exercises I’ll need you to make sure you are in the right frame of mind and approaching this the right way. Forget that you are training for sex, and think of it as training for sport. There is no taboo there’s no weirdness. All you are doing is improving a set of core skills needed for ejaculation control. It’s no different from working on your golf swing or basketball free throws.
And just like those sports, there’s going to be physical training along with some work on your mental skills.
Premature Ejaculation Breathing Exercises
Let’s start with something easy. Breathing is a key to keeping your body regulated and your mind focused correctly before and during sex. It’s also extremely easy to learn the correct breathing technique to use during sex with a few simple breathing exercises.
I cover these breathing exercises here, and I recommend them for all men with premature ejaculation. These breathing exercises get you breathing with your diaphragm and not your chest.
When you are practicing your breathing it’s important that you are not tensing your pelvic muscles. Many men will do this without being aware of it, but once you practice breathing with the correct form and focus it will become automatic.
Kegels Exercises For Premature Ejaculation
Kegels exercise the pelvic floor muscles. And you are going to see a lot of articles online recommending kegel exercises for premature ejaculation. But before you start, make sure to do your research because standard Kegels exercises can make your premature ejaculation worse, not better if done incorrectly.
How To Find Your PC Muscle
Before I show you the types of kegel exercises you’ll need to be able to locate your PC muscle. This muscle is located internally between your testicles and anus. It is the muscle you would use to “jiggle” your penis while it is erect.
If you’re not the jiggling type, you can also find this muscle by taking a pee and stopping the flow of urine midway. Notice the muscle that you are tensing. That’s your PC muscle and it’s very important when treating premature ejaculation with exercises because it is the literal trigger for ejaculation.
Standard Kegel Exercises
Standard kegel exercises are useful to introduce you to your PC muscle and get you comfortable locating and knowing how to contract it. But that is all.
Many guys get taught to treat Kegels like they would dumbbells at the gym and that’s the sort of approach that is going to make your premature ejaculation worse, not better. I explain this in detail in my kegel exercises for premature ejaculation article, and it’s all to do with the difference between contracting a muscle and releasing tension from a muscle.
We need to get good at relaxing this muscle on call, and standard Kegels won’t help with this.
Reverse Kegel Exercises For PE
Reverse Kegels Exercises are a much more effective early ejaculation exercise and as the name suggests they consist of doing the opposite to standard Kegels. Instead of contracting you will be pushing out.
Before, you located your PC muscle by stopping the flow of urine. A reverse kegel exercises that same muscle, but the action is the opposite. So it’s similar to the action used when you start the flow of urine.
When you push out don’t force it. You’re not in the weight room. You need to focus on controlling and isolating that particular muscle.
These are also used in some of my instant cool-down techniques.
The trick is to do the action of reverse kegel exercises without flexing the surrounding muscles. It’s the mistake most men make and it’s why I developed a specific type of kegel exercise that I teach all my private clients. The control Kegel.
Control Kegels
I have developed control Kegels myself and all my private clients use them. They take standard reverse Kegel exercises up to the next level by teaching you how to isolate the PC muscle and take full control of it without tensing the surrounding muscles.
This is a crucial step because it’s the unwanted tension in this area that is the direct cause for early ejaculation so a big part of all the training you will do needs to train you to keep these muscles in a nice relaxed state.
The Control Kegels I teach are also great for building muscle memory which means that your brain will eventually be able to isolate, control and relax this muscle automatically.
Edging Exercises For Premature Ejaculation
Edging involves bringing yourself to the brink of orgasm (either yourself or with the help of your partner) and then letting your sexual arousal level subside. This process is then repeated a number of times. This can be a highly effective training exercise to teach you how to ride the wave of arousal and learn where your point of no return (PONR) is.
While the stop-start and squeeze techniques are well-known forms of edging training and have been around for 50 years, I recommend an edging workout plan that avoids stopping and starting. I have seen much better results when men train by slowly tapering their arousal levels up and down without completely stopping.
As with Kegels, however, it’s really important that you get your edging exercises right. Do it properly you should get detailed advice from a professional but here are a few important tips
- Never edge using pornography – You should be present, focused, and mindful.
- Don’t stop and start – Try to avoid a stop and start mindset and learn to ride the waves of arousal
- Combine other techniques – Use your breathing, visualization, and focus techniques.
- Practice isolating and controlling your PC muscles while edging
The best way to edge is to use it as a testing ground for all the other skills you have learned as part of your training. You will need to use them all to successfully turn back arousal and it will help you make the transiting from your training to performing during actual intercourse.
Visualization Training To Reduce Premature Ejaculation
Visualization exercises and training are often what makes the difference between a man developing full ejaculatory control and him giving up. But it’s something that almost never gets recommended and outside of my own premature ejaculation treatment program, there’s no guideline on exactly what to do.
I teach a whole range of visualizations to men but for now, I want to tell you about a really great one, and it’s useful for releasing tension out of muscles that are subconsciously tensing or flinching.
Start by visualizing all the tension within your body as heavy black clouds stuck within. Then, as you breathe (using the correct technique) picture yourself exhaling that black cloud of tension into the air. Feel your body relax as you visualize the tension leaving your body.
The next step is to visualize this same black cloud as tension in your ejaculatory muscles and as you push out and relax your PC muscle (as you have trained to do with reverse and control Kegels), visualize this tension leaving your pelvic area in the form of black smoke.
This might sound a bit too spiritual for you at first but is a proven method to relax muscles. There’s a lot more to it than this brief example and you should make sure to add visualizations to your PE fighting toolbox.
Sexual Focus Training
Sexual focus is one of the pillars of a successful premature ejaculation treatment blueprint and it’s something you can improve with training.
There are two types of focus exercises that will help you stop premature ejaculation. One is quite easy and the latter is a bit more challenging, but very powerful once it clicks into place.
Sensory Focus Training
The best way to last longer in bed is not to distract yourself by thinking about something else. It is to really focus in on your partner and everything your body is sensing. It will take a little practice to do this but it’s not difficult to make the switch.
The key is to draw attention away from your genitals and learn to automatically focus on all the other things your body is feeling that you are completely oblivious to. This is 10 times more effective than simply trying to distract yourself from sex altogether.
Internal Focus Exercises
Internal focus is a bit more difficult to achieve but can be improved through targeted exercises and training. The goal is to first reach a point where you are conscious and in control of your inner muscles (especially those in the pelvic region). Then with more practice, you will reach a point where you can keep these muscles relaxed and controlled automatically.
It will take some training. But it can be achieved once you know what to focus on and is one of the final things to master to build a level of total control.
An Action Plan
And that’s it. If you can spend a little time each day working on each of these premature ejaculation exercises it will be almost impossible not to last longer.
A big mistake guys make is to just do one or 2 of these exercises and expect results. But that’s not how things work. Your body is a system, with many related parts. And that’s why you need a systematic approach to correcting and improving all the parts of your ejaculatory system.
You can try these for yourself today and let me know how they go.
If you would like detailed instructions on all of these premature ejaculation exercises I have made available my Ejaculation Freedom Course which will give you a step-by-step blueprint to permanently getting rid of premature ejaculation.
