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Premature Ejaculation Exercises: Pelvic Floor Kegel Exercise To Last Longer

Pelvic Floor Kegel Exercise To Last Longer During Sex. Tips And Treatment To Prevent Erectile Dysfunction. Help Stop This Men's Sexual Health Condition.
Shahrokh Shariat, MD
Senior Editor & Writer

Prof. Shariat has published over 1400 scientific papers in peer-reviewed journals. In 2014 he received the Matula Award from the European Society of Urology (EAU), and in 2017 the Gold Cystoscope Award from the American Society of Urology, probably the most important urologist award worldwide.

We give you tips for the right treatment option to prevent erectile dysfunction. Help stop this common men’s sexual health condition today.

So at this point, you probably have been reading on the Internet looking for tips to treat and solve your sexual dysfunction problem if you have acquired premature ejaculation. So you’ve come across people talking about natural exercises.

Let me ask you, how many Kegels do you do every day?

Have you even started doing any pelvic floor exercises?

And is strengthening pelvic muscles the only thing and the only step you are taking to improve sexual function for your premature ejaculation treatment?

Have you tried to combine them with other tips and techniques?

So The Basis Of Kegel Exercises Is To Toughen Up Your PC Muscle

The name of these exercises came from a guy called Dr. Arnold Kegel. He found that by doing these exercises that the PC muscle (pubococcygeus) would get strengthened, even helping with urinary incontinence.1 If you don’t know where it is, it’s the long piece of muscle that runs from your tailbone to your pubic bone. In layman’s terms, from just behind your scrotum to your asshole.

All you have to do is clench this muscle repeatedly to strengthen it.

To feel how to locate it, here’s a simple technique. When you urinate, it’s the muscle that you clench to stop your urine from flowing. So you can even do these exercises while taking a piss. When you get better at it, and your PC muscle gets strengthened you can try various alternate exercises to strengthen it further.

Try to hold the squeeze for longer periods or even do many short bursts repeatedly.2 Just try it, you can even do it right now while you read this article. Do this regularly, and you will start seeing the benefits and results within a few weeks.

Many people swear by them for treating lifelong premature ejaculation, but that’s only half the information. If all it took were to do a few Kegel exercises every day to avoid rapid ejaculation, then nobody would suffer from it at all.

If you already started to do them, you will end up getting bored of them or even forgetting to do them very soon. That’s just the nature of it. Even if you maintained this regime and continuously did kegel’s every day for the next year or so, you will see an improvement in overcoming premature ejaculation but it is not going to turn you into a porn star anytime soon.

Kegels Vs Crunches

Okay, so crunches are nothing to do with this but let’s use them as an analogy. If you were to do several hundred crunches every day, one thing for certain is that you will become excellent at doing crunches. You may also start to develop some abs. But will you get rid of that unwanted belly? Probably not!

For you to lose that belly fat, you would have to tackle the situation from various angles. You would have to change your diet, make sure that you do some cardio work, and also try different forms of exercises that target the same muscle groups and not just do crunches alone!

So when we applied this analogy to premature ejaculation, it just goes to show that Kegels may help but it won’t be enough to cure it completely.

So Why Is Everybody Hyping About Kegels Then?

It’s in the news, Youtube videos3 in health magazines and nearly every article in men’s health referring to staying power and sexual health tells you to do Kegels, so how can they all be wrong?

Not saying that they are wrong, what I’m saying is that it’s only half true.

I completely agree that to do them is good advice and generally beneficial for you whether or not you have premature ejaculation or not. But what the majority of these publications don’t tell you is the correct way to do Kegels properly.4

It’s more complicated than just holding your urine flow or doing a few sets of 10 clenches X amount of times a day, and that’s it, off you go, you blessed individual, you’re cured!

So What Is The Truth And How Do They Help?

There are two possible ways, well, the main way in which they help is by firstly, they strengthen the PC muscle to a point where you can squeeze it tightly at the instance when you are about to ejaculate. If you have built up your strength to that point, you can manage to hold off your ejaculatory reflex but still orgasm.5

Ahh, what a beautiful thing that is when you are finally able to do that!

Also, you can keep your pelvic floor muscle in a relaxed state during sexual intercourse and this will allow you to continue the sexual activity for longer.6

There are also other benefits, but these are the main two reasons in which they help with sexual stamina and endurance. The first point made above was with regards to using your newfound power at a certain point, that point is the point of no return. The second one is for generally helping throughout your sexual encounter.

Use The Clamp Technique To Avoid Early Ejaculation

If you start getting the feeling that you are about to climax, squeeze your penis roughly about an inch away from the head. Hold it firmly until the feeling subsides.7 It is important to note that it is called the clamp technique because it is precisely that. This means that your grasp should be very tight and not just loosely be holding it.

You may experience some pain, but it is an effective way.

No pain no gain is what they say!

But, Sometimes Kegels Can Worsen The Situation

I found this out myself, so I’m speaking from experience. Here are some reasons why Kegels can make things worse, here’s a list of a few of them:

  • Do not try to hold the squeeze or clench as much as you can while having sex. This is counter-productive and will make you ejaculate quicker. Remember what we said about having relaxed pelvic floor muscle?
  • If you are always engaged in doing Kegel exercises during your day, it can become a habit. So subconsciously, you’ll just be doing them during sex without even thinking about it. Refer to the previous point.
  • Some people get infatuated with doing Kegels and neglect doing reverse Kegels. Maybe, some people don’t even know they even existed. This can result in voluntary contractions making it harder to control ejaculation time.
  • If all you’re doing is Kegels and hoping to be cured, then you’re missing out on all the other things that you could be doing alongside them for a better solution.8

So What Should You Do Then?

Whatever it is that you do start doing, it’s important to do your research first and not rush into things. Be sensible, take some time for a recovery period. Do regular Kegels as well as reverse ones.

If you start to experience any involuntary contractions within your PC muscle, take some time out. Stop for a bit if you experience your PC muscle becoming fatigued.9

What Other Options Do You Have?

Remedies for delayed ejaculation will not be the same for everyone. Different people suffer from it for various reasons. Sometimes there is a much deeper seeded root cause and not just a superficial one. Sometimes much more is required than just simple Kegel and pelvic floor exercises.

There are many other quick solutions out there such as using numbing/desensitizing delay creams and spray which will help you to last longer and delay your orgasm.10

Consider Some Of The Following Tips;

  • Behavioral therapy – Your mental state, confidence levels, and anxiety can all play a role? These can all be reasons that lead you to ejaculate prematurely.11
  • Arousal – Learn to control how excited you get and understand the different levels of arousal.12
  • Get To Know Your Body Better – Figure out the sensations and feelings that make you feel like climaxing. Things like the sex position during sexual intimacy, the speed at which you have sex, and the motion of strokes.13

So, there’s a lot more going on than just strengthening your PC muscle and doing Kegels. There are also a lot more pelvic exercises and techniques and tips which can be utilized to give you the best sexual performance and avoid primary premature ejaculation.

For more techniques and expert advice on pelvic floor rehabilitation, you should consider going through Jack Grave’s Ejaculation Guru. Click here to watch a FREE video explaining some of the sex therapy techniques that you won’t find anywhere else on the internet.


Body Freedom exclusively utilizes the best quality sources, including peer-reviewed studies, to support the facts in our content. Read our editorial process to learn more regarding our fact-checking to maintain the accuracy, reliability, and trustworthiness of our content.

  1. Huang YC, Chang KV. Kegel Exercises. In: StatPearls. Treasure Island (FL): StatPearls Publishing; May 9, 2021.
  2. Mei L, Patel K, Lehal N, et al. Fatigability of the external anal sphincter muscles using a novel strength training resistance exercise device. Am J Physiol Gastrointest Liver Physiol. 2021;320(4):G609-G616. doi:10.1152/ajpgi.00456.2020
  3. Culha Y, Seyhan Ak E, Merder E, Ariman A, Culha MG. Analysis of the YouTube videos on pelvic floor muscle exercise training in terms of their reliability and quality. Int Urol Nephrol. 2021;53(1):1-6. doi:10.1007/s11255-020-02620-w
  4. Bridgeman B, Roberts SG. The 4-3-2 method for Kegel exercises. Am J Mens Health. 2010;4(1):75-76. doi:10.1177/1557988309331798
  5. La Pera G. Awareness and timing of pelvic floor muscle contraction, pelvic exercises and rehabilitation of pelvic floor in lifelong premature ejaculation: 5 years experience. Arch Ital Urol Androl. 2014;86(2):123-125. Published 2014 Jun 30. doi:10.4081/aiua.2014.2.123
  6. Padoa A, McLean L, Morin M, Vandyken C. “The Overactive Pelvic Floor (OPF) and Sexual Dysfunction” Part 1: Pathophysiology of OPF and Its Impact on the Sexual Response. Sex Med Rev. 2021;9(1):64-75. doi:10.1016/j.sxmr.2020.02.002
  7. Raveendran, Arkiath Veettil, and Ankur Agarwal. “Premature ejaculation – current concepts in the management: A narrative review.” International journal of reproductive biomedicine vol. 19,1 5-22. 25 Jan. 2021, doi:10.18502/ijrm.v19i1.8176
  8. Jiang M, Yan G, Deng H, Liang H, Lin Y, Zhang X. The efficacy of regular penis-root masturbation, versus Kegel exercise in the treatment of primary premature ejaculation: A quasi-randomised controlled trial. Andrologia. 2020;52(1):e13473. doi:10.1111/and.13473
  9. Johnson VY. How the principles of exercise physiology influence pelvic floor muscle training. J Wound Ostomy Continence Nurs. 2001;28(3):150-155. doi:10.1067/mjw.2001.113245
  10. Butcher MJ, Zubert T, Christiansen K, Carranza A, Pawlicki P, Seibel S. Topical Agents for Premature Ejaculation: A Review. Sex Med Rev. 2020;8(1):92-99. doi:10.1016/j.sxmr.2019.03.003
  11. Bao B, Shang J, Wang J, et al. Efficacy and safety of behavioral therapy for premature ejaculation: Protocol for a systematic review. Medicine (Baltimore). 2019;98(3):e14056. doi:10.1097/MD.0000000000014056
  12. de Carufel F, Trudel G. Effects of a new functional-sexological treatment for premature ejaculation. J Sex Marital Ther. 2006;32(2):97-114. doi:10.1080/00926230500442292
  13. Porst H, Montorsi F, Rosen RC, Gaynor L, Grupe S, Alexander J. The Premature Ejaculation Prevalence and Attitudes (PEPA) survey: prevalence, comorbidities, and professional help-seeking. Eur Urol. 2007;51(3):816-824. doi:10.1016/j.eururo.2006.07.004