3 exercises to combat premature ejaculation

Sprays, numbing creams, and tablets all have their place in treating premature ejaculation (PE). But if you’d rather learn how to last longer naturally, without reaching for a pill, there may be a simpler place to start: exercise.

Your muscles reap the benefits of training, and a growing body of evidence suggests some of those benefits reach the bedroom. Here are three types of exercise that can help you combat premature ejaculation, and how to do each one.

1. Kegel exercises for premature ejaculation

Exercising the muscles around the base of the penis, your pelvic floor, can help in more ways than one. Kegel exercises (also called pelvic floor exercises) strengthen these muscles, and contracting them is a well-established technique for controlling ejaculation. With regular training, many men gain more control over their ejaculatory reflex.¹ Studies have also found that pelvic floor training can improve erectile dysfunction.²

How to do Kegel exercises for premature ejaculation

The easiest way to find your pelvic floor muscles is to stop your flow midstream when you urinate, which naturally engages them.^1,2 Once you know the muscles to target, you can practise the same squeeze lying down, sitting, or standing.

How often to do Kegel exercises

Contract your pelvic floor muscles for 3 seconds, then rest for 3 seconds. That's one repetition. Repeat this daily in the following order:

• Set 1: 8 repetitions

• Rest for 10 seconds

• Set 2: 10 repetitions

• Rest for 10 seconds

• Set 3: 12 repetitions

What the results show

The evidence is encouraging. In one study, after 12 weeks of pelvic floor therapy the majority of men had regained control of their ejaculatory reflex, and those results held at a 6-month follow-up.¹

2. Physical exercise for premature ejaculation

General fitness matters more than you might expect. Regular physical activity, from running and swimming to HIIT, is linked to a better sex life, and premature ejaculation is no exception.

How to do it

There’s no single right activity, and you can mix moderate and vigorous exercise.

Moderate activity includes:

• Walking

• Dancing

• Water aerobics

• Cycling at a gentle pace

Vigorous activity includes:

• HIIT (high-intensity interval training)

• Running

• Sports such as football and rugby

• Swimming

• Cycling at a fast pace

It’s worth adding strengthening activities that work the major muscle groups too.

How often to exercise

The NHS recommends 150 minutes of moderate activity, or 75 minutes of vigorous activity, per week.³ Aim to be active in some way most days, though that doesn’t mean a full workout every day.

What the results show

Men who exercise regularly report premature ejaculation less often than those with an inactive lifestyle, and research links higher physical activity to a lower likelihood of PE and related erectile problems.⁴

3. Yoga for premature ejaculation

Alongside its wider health benefits, from lower blood pressure to reduced stress, there’s evidence that regular yoga can improve men’s experience of premature ejaculation.^5,6

How to do it

Yoga is low-impact and focuses on strength, flexibility, and breathing. It isn’t all headstands and complicated poses. You can start with simple postures and breathing exercises and build from there.

How often to practise

The proposed duration of practising yoga for PE is around an hour daily, split between traditional yoga exercises and breathing exercises.⁵

What the results show

Yoga works well for some men. In one trial it improved premature ejaculation more than the medication it was compared with, though it was a small study and yoga won’t be the answer for everyone.⁶

Questions we're often asked

How can I stop premature ejaculation naturally?

Exercise is one of the most effective natural approaches. Kegel (pelvic floor) exercises train the muscles that control ejaculation, and regular general fitness and yoga can help too.^1,4,5 None of these involve medication.

Do Kegel exercises really work for premature ejaculation?

For many men, yes. In one study, most men who did 12 weeks of pelvic floor therapy regained control of their ejaculatory reflex, and the improvement lasted at a 6-month follow-up.¹

How long do Kegel exercises take to work?

Give it time. The research showing clear benefits ran over about 12 weeks of daily practice, so treat it as a habit rather than a quick fix.¹

Can exercise cure premature ejaculation?

Exercise won’t “cure” everyone, but the evidence is strong that it helps: men who are physically active report premature ejaculation less often than those who aren’t.⁴ If it doesn’t give you enough control on its own, treatments like dapoxetine are available.

Does yoga help premature ejaculation?

It can. Regular yoga has been shown to improve premature ejaculation for some men, and in one small trial it outperformed the medication it was compared with.⁶

The numan take

Exercise plays a real role in sexual health, and for some men regular training is a proven way to improve premature ejaculation. Kegel exercises look especially useful, with general fitness⁴and yoga showing benefits too.^1,4,6 They take patience, but they’re a genuine, medication-free place to start.

References

^{1. Pastore AL, Palleschi G, Fuschi A, Maggioni C, Rago R, Zucchi A, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88.}

^{2. Dorey G, Speakman MJ, Feneley RCL, Swinkels A, Dunn CDR. Pelvic floor exercises for erectile dysfunction. BJU Int. 2005;96(4):595-597.}

^{3. National Health Service. Physical activity guidelines for adults aged 19 to 64 [Internet]. London: NHS; [cited 2026 Aug 26]. Available from: https://www.nhs.uk/live-well/exercise/}

^{4. Ventus D, Jern P. Lifestyle factors and premature ejaculation: are physical exercise, alcohol consumption, and body mass index associated with premature ejaculation and comorbid erectile problems? J Sex Med. 2016;13(10):1482-1487.}

^{5. Joshi AM, Arkiath Veettil R, Deshpande S. Role of yoga in the management of premature ejaculation. World J Mens Health. 2020;38(4):495–505.}

^{6. Dhikav V, Karmarkar G, Gupta M, Anand KS. Yoga in premature ejaculation: a comparative trial with fluoxetine. J Sex Med. 2007;4(6):1726-1732.}