Kegel exercises for premature ejaculation are a groundbreaking treatment for that spicy intimate life. Among the most common sexual problems affecting males is premature ejaculation. It often occurs within one minute of penetration when a man ejaculates earlier than he or his partner would like during sex. Many men face premature ejaculation due to multiple causes. This problem can cause anxiety and frustration and even spoil relationships. While infrequent cases of early ejaculation are normal, some may need a treatment and kegel exercises are the best for it. In this blog we explain some of the top rated kegel exercises for men that have proven to show maximum results.
What Is A Premature Ejaculation In Men?
Premature ejaculation comes into two main forms: acquired and lifelong. A man’s first sexual encounter reveals lifelong PE, which continues throughout his life. On the other hand, acquired PE arises later on as a result of underlying medical problems, anxiety, stress, or psychological issues.
Premature ejaculation is often linked to overactive pelvic floor muscles, hypersensitivity, or improper regulation of neurotransmitters. Although the exact cause varies from person to person. Among the proven effective options are pelvic floor exercises such as Kegels, behavioral therapies, drugs, and professional treatments by sexual experts.
Top 5 Kegel Exercises For Premature Ejaculation In Men
Although simple, Kegel workouts need precision in use and regularity to be effective. Here are the top 5 Kegel exercises to help you improve pelvic floor strength and delay ejaculation.
1. Simple Kegel Contractions
Before starting Kegel exercises, one must first find the target muscles. Try to stop urination as it works for the pelvic floor muscles to tighten up. It will help you to achieve this with the least effort. When you’re seated, lying down, or upright, start contracting and relaxing the correct muscles. Focus the muscles for about three seconds and then let go. Throughout each set, repeat this loop 10-15 times and strive for no less than three per day. With time, gently lengthen every contraction to build control and endurance.
2. Rapid Kegel squeezes
This activity stresses fast contractions, which help to strengthen the reflexes of the pelvic floor muscles. Stand straight, relaxed throughout your body. For every second per contraction, fast flex and release your pelvic floor muscles. Work to get ten fast squeezes per set. For men dealing with early release, this is one of the best kegel exercises for premature ejaculation. If you are one who has to improve their control over spontaneous contractions, this exercise helps a lot.
3. Balanced Kegel Hold
Longer term Kegels help you to have more control and sustain. Engage your pelvic floor muscles in a seated or standing position and hold the pressure for 5-10 seconds. Gradually lengthen the time as your muscles grow stronger. Perform 10 repetitions every session, at minimum three times daily. This approach is especially good for putting off ejaculation since it trains the muscles to maintain strength under pressure.
4. Reverse Kegel Exercises
Where Kegel exercises usually stress pelvic muscle contraction, reverse Kegels encourage relaxation. Sometimes, an overactive pelvic floor can cause early ejaculation. Therefore, it is very important to develop good tension release. Begin a reverse Kegel by taking a deep breath and gently pushing down as if you were trying to urinate or have a bowel movement. Hold the push for a few seconds; then let out. Balancing this muscle control relieves tension-linked ejaculation problems. It can be obtained by doing reverse Kegel exercises as well as usual contractions.
5. The “Nut to Guts” Technique
This exercise strengthens both the front and back pelvic floor muscles. Stand tall and contract the muscles as though attempting to halt both urination and bowel movements simultaneously. Refrain from squeezing your buttocks or legs. Only the pelvic muscles should be involved. Complete this exercise in sets of 10, maintaining each contraction for 2-3 seconds initially, then progressively extending the duration over time. Performing this three times daily can significantly enhance ejaculatory control and sexual performance.
How to Do Kegel Exercises Correctly
To maximize the advantages of Kegel exercises, proper technique and regularity are crucial. Begin by standing, as this position enhances muscle activation. Concentrate on contracting the correct muscles while keeping the remainder of your body relaxed. Avoid tightening your buttocks, thighs, or abdominal muscles. Breathe normally and ensure that you are elevating the pelvic muscles rather than clenching them excessively. Start with brief contractions, then advance to sustained holds for improved endurance.
Aim for a minimum of three sets of 10 contractions daily. As your muscles grow stronger, gradually raise the intensity and duration of each contraction. Within a few weeks, you may observe better ejaculatory control and increased sexual confidence. Nonetheless, consistency is essential—continue these exercises for long-term results.
Are Kegel Exercises For Premature Ejaculation Helpful?
Kegel exercises for premature ejaculation are widely accepted as an effective treatment.
Kegel exercises develop the pelvic floor muscles. These workouts mostly target the pubococcygeus (PC) muscle, which is vital for managing ejaculation. Insufficient control over ejaculation is one cause of premature ejaculation. This early release results from weak muscles. Boosting these muscles enhances endurance, improves ejaculation timing, and generally raises sexual satisfaction.
Experts say that men who frequently do Kegel exercises experience significant improvement in their ability to delay ejaculation. This is basically a result of the fact that stronger pelvic floor muscles help control the penis’s contraction during climax. Therefore offering better control over ejaculation. Kegels also improve erection performance, bladder control, and general pelvic health. However, consistency is key. Frequent performance of these workouts is necessary if one wants to produce long-term results. Noticeable changes usually become evident after a couple of weeks and show over time for people who continuously follow these exercises.
Start Your Kegel Workout Today
Our senior sexual expert for men suggests kegel exercises for premature ejaculation as one of the easiest approaches to delayed ejaculation. Before you go for any professional treatment follow these exercises as a natural regimen. However, if your PE is beyond treatable by kegel workout then visit our Menz Clinic where our sexual expert will treat your problems with guaranteed results. So why wait? Grab your appointment today!
