Premature ejaculation is a common sexual problem that affects many men. It is characterized by the inability to delay ejaculation during sexual intercourse, leading to dissatisfaction and frustration for both partners.

While there are various treatments available, such as medications and therapy, exercise can also play a significant role in controlling premature ejaculation. In this article, we will discuss some effective techniques that can help improve stamina and increase control over ejaculation through exercise.

1. Kegel Exercises

Kegel exercises are commonly associated with strengthening the pelvic floor muscles, which can help with urinary incontinence. However, they can also benefit men with premature ejaculation.

These exercises involve contracting and relaxing the muscles that control the flow of urine. By practicing Kegel exercises regularly, you can enhance your ability to control ejaculation by strengthening the muscles involved in the process.

2. Reverse Kegels

While Kegel exercises focus on contracting the pelvic floor muscles, reverse Kegels involve relaxing and lengthening these muscles. They target the muscles responsible for ejaculation and help in increasing control.

Regular practice of reverse Kegels can enable you to last longer during intercourse.

3. Start-Stop Technique

The start-stop technique is a well-known exercise that can assist in controlling premature ejaculation. It involves stimulating the penis until you are about to ejaculate, then stopping the stimulation before resuming.

This technique helps in building the ability to recognize and control the sensations that lead to ejaculation. By practicing this exercise, you can gradually increase the time between stimulation and ejaculation.

4. Squeeze Technique

The squeeze technique is similar to the start-stop method but involves applying pressure to the base of the penis to reduce arousal.

When you feel close to ejaculation, you or your partner can gently squeeze the area where the head of the penis meets the shaft. This squeezing should be maintained for a few seconds until the urge to ejaculate subsides. By repeating this technique, you can learn to control your arousal levels and delay ejaculation.

5. Cardiovascular Exercises

Engaging in regular cardiovascular exercises, such as running, swimming, or cycling, can significantly improve your overall sexual health. These exercises increase blood flow throughout the body, including the genital area.

Improved blood circulation can enhance erection quality and help in controlling premature ejaculation. Aim for at least 30 minutes of cardiovascular exercise most days of the week.

6. Yoga and Meditation

Yoga and meditation have been practiced for centuries to achieve mental and physical harmony. They can also aid in overcoming premature ejaculation.

Certain yoga postures and breathing exercises, such as the pelvic stretch and deep abdominal breathing, can strengthen the pelvic floor muscles and offer better control over ejaculation. Additionally, meditation can help reduce performance anxiety and increase focus and concentration during sexual activities.

7. The Stop-and-Start Exercise

Similar to the start-stop technique, the stop-and-start exercise involves masturbating until you are on the verge of ejaculation, then stopping for a short period before continuing.

This exercise helps in identifying and managing the “point of no return” when ejaculation becomes inevitable. By practicing this exercise regularly, you can learn to extend the time before reaching that point, ultimately controlling premature ejaculation.

8. Pelvic Floor Exercises with Weights

Beyond Kegels and reverse Kegels, pelvic floor exercises with weights can provide an extra challenge for the muscles involved in ejaculation control.

This exercise involves inserting a small weighted object, specifically designed for this purpose, into the anus. By contracting and holding the pelvic floor muscles with the weight, you can enhance their strength and endurance, leading to better control over ejaculation.

9. Edging

Edging is a technique that involves bringing yourself to the brink of climax but stopping or decreasing stimulation before reaching the point of ejaculation.

It allows you to recognize and understand the sensations that precede ejaculation while practicing control over your body’s response. Edging can be performed through either masturbation or partnered sexual activities.

10. Communication and Relaxation

Lastly, effective communication with your partner about any concerns or anxieties related to premature ejaculation is crucial.

Openly discussing your desires, boundaries, and exploring alternative sexual activities can alleviate performance pressure and improve the overall sexual experience. Relaxation techniques, such as deep breathing or taking a warm bath before intercourse, can also help in reducing anxiety and promoting a calm mindset.