Premature ejaculation is a common problem among men. It occurs when a man ejaculates before he wants to or before his partner is satisfied. This can lead to embarrassment and lowered self-esteem.

It can also cause relationship problems and can affect a man’s ability to enjoy sex. Fortunately, there are exercises that can help men stop premature ejaculation. In this article, we’ll discuss some of the most effective exercises that can help men last longer in bed.

The Squeeze Technique

The squeeze technique is one of the most effective exercises for stopping premature ejaculation. Here’s how to do it:.

During sex, when you feel like you are about to ejaculate, withdraw your penis from your partner’s vagina or anus.
Apply firm pressure to the base of your penis with your thumb and forefinger. You can also have your partner do this for you.
Hold the pressure until the urge to ejaculate subsides. This could take up to 30 seconds.
Return to sex once the urge to ejaculate has passed.

You can do this exercise several times during one sexual session. Over time, you’ll learn to recognize when you are about to ejaculate and be able to use the squeeze technique to delay ejaculation.

The Start-and-Stop Technique

The start-and-stop technique is another effective exercise for stopping premature ejaculation. Here’s how to do it:.

During sex, when you feel like you are about to ejaculate, withdraw your penis from your partner’s vagina or anus.
Stop having sex and wait until the urge to ejaculate subsides. This could take up to 30 seconds.
Start having sex again.
Repeat this process several times during one sexual session.

Over time, you’ll learn to recognize when you are about to ejaculate and be able to use the start-and-stop technique to delay ejaculation.

Kegel Exercises

Kegel exercises are a type of exercise that strengthen the pelvic floor muscles. These muscles help control ejaculation. Here’s how to do Kegel exercises:.

Sit or lie down in a comfortable position.
Squeeze the muscles you use to stop yourself from peeing. You should feel your pelvic floor muscles tighten.
Hold the squeeze for 5 seconds.
Relax the muscles for 5 seconds.
Repeat the exercise 10 times, three times a day.

You may not see results from Kegel exercises right away. It can take several weeks or even months to see a difference in your ejaculatory control.

Aerobic Exercise

Aerobic exercise, such as running or cycling, can improve overall physical fitness and sexual health. Studies have found that men who exercise regularly have better sexual function, including ejaculatory control, than men who are sedentary.

Try to get at least 30 minutes of moderate-intensity exercise most days of the week.

Yoga

Yoga is another form of exercise that can help men control premature ejaculation. Yoga helps reduce stress and anxiety, which can contribute to premature ejaculation.

Some yoga poses can also strengthen the pelvic floor muscles and improve sexual function.

Try the following yoga poses:.

Bhujangasana (Cobra Pose)
Dhanurasana (Bow Pose)
Uttanasana (Standing Forward Bend)
Savasana (Corpse Pose)

Practice these poses regularly to improve your ejaculatory control.

The Bottom Line

Premature ejaculation can be frustrating for men and their partners. However, there are exercises that can help stop premature ejaculation.

The squeeze technique and start-and-stop technique can help men recognize when they are about to ejaculate and delay ejaculation. Kegel exercises strengthen the pelvic floor muscles, which help control ejaculation. Aerobic exercise and yoga can improve overall physical fitness and sexual function. If these exercises don’t help, talk to your doctor.

They can recommend other treatments, such as medication or therapy, to help you last longer in bed.