Premature Ejaculation (PE) is a common condition that impacts confidence and sexual satisfaction. It is a common sexual health concern when a man ejaculates sooner than when he or his partner would like. This usually happens one to three minutes after penetration. One of the most effective and non-pharmaceutical ways to manage premature ejaculation is through Pelvic floor muscle training especially kegel exercises which has been tested by professionals. 

Understanding Premature Ejaculation and Pelvic Floor Muscles

The pelvic floor is a group of muscles stretching from the pubic bone to the tailbone and side to side between the sitting bones. These muscles support the bladder, bowel, and sexual organs. Dysfunction in these muscles can lead to premature ejaculation.

Premature Ejaculation can be lifelong or develop after some time. 

Here are the 10 porn star appproved excercises that can help end premature ejaculation by strengthening pelvic muscles, improving control, and enhancing endurance:

1. Kegel Exercises

• Identify pelvic floor muscles by stopping urine flow midstream.
• Contract and hold for 3-5 seconds, then release.
• Repeat 10-15 times, 3-4 sessions daily.
• Strengthens muscles controlling ejaculation, improving control over time

2. Reverse Kegel Exercises

• Focus on relaxing pelvic floor muscles as if pushing urine out.
• Hold relaxation for 3-5 seconds, then release.
• Repeat 10-15 times.
• Helps balance muscle tension for better ejaculatory control

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How Kegel Exercises Help

Kegel exercises involve repeatedly contracting and relaxing the pelvic floor muscles. Strengthening these muscles improves control over ejaculation by enhancing the ability to delay the ejaculatory reflex. Studies show that pelvic floor exercises can resolve premature ejaculation in 55% to 83% of cases, making them a first-line treatment recommended by men’s health physiotherapists.

How to Perform Kegel Exercises Correctly

1. Identify the Pelvic Floor Muscles:
   The easiest way is to try stopping your urine midstream. The muscles you use to do this are your pelvic floor muscles. However, repeatedly stopping urine flow as exercise is discouraged due to the potential harm.

2. Basic Exercise Technique:

Contract the pelvic floor muscles as if you are trying to stop urine flow or prevent passing gas.

Hold the contraction for 3 to 5 seconds.

Relax the muscles for an equal amount of time (3 to 5 seconds).

Repeat this cycle 10 times per set, aiming for 3 to 5 sets daily

     3. Variations for Effectiveness:

• Floor Lying Squeezes: Lie on your back with knees bent, contract muscles as described, hold, and release.
• Side Lying Squeezes: Lie on your side with a pillow between your knees, squeeze your legs together to engage your pelvic muscles, hold, and release.
• Sitting Squeezes: Sit comfortably and contract the muscles as if stopping urine flow, hold, and release

Expected Timeline and Results

Most men notice improvement within two to three weeks of consistent daily exercise, with significant benefits typically seen after about a month. Long-term adherence is encouraged since pelvic floor strength supports not only sexual function but also urinary continence

3. Transverse Abdominis Activation

• Lie on your back, knees bent, feet flat.
• Inhale deeply, then exhale while drawing navel toward spine.
• Hold for a few seconds, release, repeat 10-15 times.
• Engages deep core muscles supporting the pelvic floor

Benefits:

• Strengthens core muscles that assist pelvic floor function, indirectly improving ejaculatory control

4. Aerobic Exercises (Running, Swimming, Cycling)

• Regular cardio improves blood flow, endurance, and overall sexual function.
• Running 30 minutes, 5 days/week, showed significant improvement in ejaculation latency

Benefits:

• Enhanced blood flow to pelvic organs supports erectile function and ejaculatory control.
• Studies show aerobic exercise improves ejaculation latency, helping delay ejaculation

5. High-Intensity Interval Training (HIIT)

• Alternate short bursts of intense exercise with recovery periods (e.g., sprint 30 sec, walk 60 sec).
• Improves cardiovascular fitness and may alleviate premature ejaculation symptoms

Benefits:

• Improves overall fitness and stamina, which supports sexual performance and ejaculatory control

6. Yoga

• Enhances ejaculatory control, hormone balance, and mental relaxation.
• Studies show yoga can outperform medication like paroxetine in improving PE

Benefits:

• Clinical studies have shown yoga can outperform medications like paroxetine for premature ejaculation by improving control and relaxation

7. Vibrator-Assisted Start-Stop Exercises

• Stop stimulation before climax, wait for the urge to subside, then resume.
• Using a vibrator can enhance this method’s effectiveness, increasing ejaculatory control

Benefits:

• Helps increase awareness of ejaculatory sensations and builds control over the ejaculatory reflex

8. Squeeze Method

• During intercourse, stop at the urge to ejaculate.
• Partner squeezes base of penis firmly until urge passes.
• Repeat as needed to build stamina and control.

Benefits:

• Builds stamina and improves ejaculatory control through behavioral conditioning

9. Side Squeeze Method

• Lie on your side with a pillow between your legs.
• Squeeze legs together and hold for 5 seconds, then release.
• Repeat 3-5 sets of 8-10 reps.
• Strengthens pelvic and leg muscles, supporting sexual control.

Benefits:

• Engages pelvic floor and surrounding muscles, enhancing control over ejaculation

10. Chair Squeeze Method

• Sit comfortably and squeeze penis as if stopping urine flow.
• Hold for 5 seconds, release.
• Repeat 3-5 sets of 8-10 reps.
• Builds pelvic floor muscle strength to delay ejaculation

Benefits:

• Strengthens muscles responsible for delaying ejaculation and can be done discreetly anywhere

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