Were you aware that there are many at-home solutions for premature ejaculation?
From masturbating before sex to meditating during the act, taking things slow (and not rushing towards the finish line) can reduce the likelihood of you orgasming early.
However, when all else fails to offer a long-term solution to your ongoing problem, Kegel exercises must be considered.
What are Kegel Exercises?
Kegel exercises involve the contraction and relaxation of your pelvis. They are designed to tighten the muscles around your pelvis to give you more control over them. This, in turn, can also positively impact the bladder, small intestine and rectum.
Can Kegel Exercise Help With Premature Ejaculation?
A study from the UK has shown that having a strong pelvic floor can double a man’s time for ejaculation. By being able to squeeze the relevant muscles when you are getting close to an orgasm, you can cut it off before it happens.
5 Kegel Exercises that Combat Premature Ejaculation
As you practise Kegel exercises, you will quickly learn that a mixed approach works best. Alternating between fast and slow Kegels will give you desirable results, ensuring your pelvic area gains the strength it needs. Below are five practical Kegel exercises that can help with that pelvic strengthening process:
Front-Up Kegels
Start these Kegel exercises by lying flat on your back, with your knees pointing toward the sky. Then:
- Imagine you are pulling your penis inside your body.
- Hold for five seconds.
- Relax your body.
- Clench your anus for five seconds.
- Rest for a brief moment.
- Repeat these sets at least 5-10 times.
If it feels comfortable, then you can also lift your hips into the air. This will work and also strengthen your core, another advantage of doing regular Kegel exercises.
Face-Down Kegels
This is similar to the above Kegel exercise but in reverse. Face-down Kegels require you to position yourself in a way so that you are lying on your stomach, facing the floor. Then:
- Clench your anus for five seconds.
- Pull your penis inside your body.
- Hold for five seconds.
- Rest for five seconds.
- Repeat these sets at least 5-10 times.
With these Kegel exercises, consider varying the pace at which you tense and relax, i.e. tighten and loosen your muscles, for repetitive millisecond pulses.
Sideways Kegels
For this next set of Kegel exercises, lie on your side and place the hand that is not pinned underneath you on your lower stomach.
Start to squeeze the muscles directly beneath where you are touching, holding the tension for 10 seconds before relaxing and repeating.
As Gymondo said, “Make sure it’s not your stomach doing the work. Instead, focus on activating and engaging your pelvic floor.”
Sat-Up Kegels
With the aid of either a chair or an exercise ball (because you need to be raised off the ground), get yourself into a comfortable sitting position. Then:
- Spread your legs evenly in front of you, pointing them forward.
- Picture a marble between your buttocks.
- Tense your cheeks together and thrust upwards as though lifting this marble.
This Kegel exercise only needs to be held for 3 seconds at a time. Repeat it multiple times to get the best results.
Walking Kegels
When your muscles start to get stronger, you will be able to do Kegel exercises while you move.
Remember which areas of the pelvis you have focused on over the last few weeks (or months), and keep that focus.
Tense your anus and lower your muscles while walking. Try to picture yourself cutting off either faeces or urine as it leaves your body.
Address Premature Ejaculation with Men’s Health Clinic
Overall, Kegel exercises are a great and effective way to reduce your PE symptoms. However, if there is no improvement, or the issues are ongoing, you should seek support for premature ejaculation with a medical professional.
