PREMATURE EJACULATION ∙ 3 minutes read

3 exercises to combat premature ejaculation

By Kirsty Mason | Medically reviewed by Dr Luke Pratsides

Sprays, numbing creams, tablets, condoms - there’s an abundance of effective treatments out there for premature ejaculation (PE). But could there be a simple solution?

It’s no secret that your muscles reap the benefits of exercising, but it’s not just about gaining bodybuilder biceps. A growing body of evidence has shown that different forms of exercise may benefit your penis too. We’ve rounded up 3 types of exercises that could help combat your PE.

1. Kegel exercises for premature ejaculation

Legs, bums and tums aren’t the only things you can train at the gym. That’s right - exercising the muscles around your penis can benefit you in several ways.

Kegel exercises for men (also known as pelvic floor exercises) strengthen the muscles around the penis and studies on the link between Kegel exercises and premature ejaculation have found interesting results. Contracting the pelvic floor muscles is a technique used to control PE. With repeated training, men can strengthen this area and gain control of their ejaculatory reflex.

How to do Kegel exercises for premature ejaculation:

The best way to identify your pelvic floor muscles is to stop urinating midstream, which naturally engages the muscles around your penis. Once you’ve identified the area you need to contract, you can practice the same technique while lying, sitting, or even standing.

How often should you do Kegel exercises for premature ejaculation: 

Contract your pelvic floor muscles for 3 seconds followed by a 3-second rest. Repeat this daily in the following order:

Set 1: 8 repetitions

10-second rest

Set 2: 10 repetitions

10-second rest

Set 3: 12 repetitions

What are the results for Kegel exercises and premature ejaculation:

Studies have shown that Kegel exercises can improve both erectile dysfunction and premature ejaculation. One research paper found that after 12 weeks of pelvic floor therapy, the majority of men had greater control of their ejaculatory reflex. These results were maintained after a 6-month follow-up.

2. Physical exercises for premature ejaculation

Physical exercise (including running, swimming, HIIT etc) has been known to improve sex life in several ways, and premature ejaculation doesn’t fall short of the benefits. 

How to do physical exercises for premature ejaculation:

There are a plethora of different activities which will improve your physical fitness, and you can interchange between moderate and vigorous activity.

Some examples of moderate physical exercise include:

  • Walking
  • Dancing
  • Water aerobics
  • Cycling at a slow pace

Examples of vigorous physical exercise include:

  • HIIT (high-intensity interval training)
  • Running
  • Sports such as football and rugby
  • Swimming
  • Cycling at a fast pace

Strengthening activities which work all the major muscle groups should also be incorporated into your fitness regime.

How often should you do physical exercises for premature ejaculation:

The NHS recommends exercising moderately for a total of 150 minutes per week or exercising vigorously for a total of 75 minutes per week. You should be physically active in some way every day, but this doesn’t mean that you have to exercise every day. 

What are the results for physical exercise and premature ejaculation:

Comparison between people who exercise regularly and people with an inactive lifestyle found that PE was more frequent in the inactive group. A questionnaire found similar results with men reporting PE significantly less if they exercised regularly.

3. Yoga for premature ejaculation

As well as having a surprising number of health benefits (including lowering blood pressure and reducing stress), science indicates that regularly participating in yoga can improve men’s experience with PE.

How to do yoga for premature ejaculation: 

Yoga is a low-impact form of exercise that focuses on strength and flexibility. Although it may seem daunting at first, it’s not all about headstands and awkward positions, and you can start with basic postures which focus your breathing. 

How often should you do yoga for premature ejaculation:

To improve PE, yoga should be practised for 1 hour a day, incorporating poses and breathing exercises into the routine. Men who regularly practised yoga for 12 weeks found improvements in their sexual function.

What are the results for yoga and premature ejaculation:

Research on yoga and premature ejaculation show that it’s a highly effective method for some men, with studies indicating that it can be even more effective than medication, or the ‘stop-start’ method.

The bottom line

Exercise plays a vital role in maintaining your sexual health and regular exercise is a proven treatment for premature ejaculation in some men.

Studies on Kegel exercises and premature ejaculation show that this form of exercise could be of particular benefit. Research on physical exercise and premature ejaculation, as well as yoga and premature ejaculation, have shown similar advantageous results. 

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