Kegel Exercises for Premature Ejaculation: The Natural Solution

Premature Ejaculation (PE) can be a distressing issue for many men or Assigned Men At Birth (AMABs), affecting confidence and intimacy. 

While it is a common issue, it is not one you have to live with forever. There is a simple, natural solution that does not involve medications or invasive treatments—Kegel exercises. These easy-to-do exercises can help men gain control over their pelvic muscles, leading to better ejaculation control and improved sexual performance. 

If you’re looking for a practical, effective way to manage premature ejaculation, Kegel exercises might just be the answer.

In this article, we’ll explain everything you need to know about Kegel exercises and how they can help with premature ejaculation. Whether you’re new to Kegel exercises or want to improve your technique, this guide is here to help.

Kegel Exercises for PE

Premature ejaculation occurs when a man or AMAB ejaculates very quickly during sexual activity, often before he or his partner desires. The first line of treatment to treat PE usually includes medicines like Super Kamagra. 

Kegel exercises include the repeated contraction and relaxation of pelvic floor muscles. These muscles support the bladder, rectum, and, in men, the prostate and penis. 

When this set of muscles is weak, it can cause issues like urinary incontinence or premature ejaculation. Strengthening them can improve control over ejaculation.

How Kegel Exercises Help with Premature Ejaculation

Kegel exercises target the pubococcygeus (PC) muscles, which are responsible for controlling ejaculation. Strengthening these muscles can help men delay ejaculation and increase their control during sexual activity.

• Improved Ejaculation Control: Regular Kegel exercises help you control your pelvic floor muscles better, delaying ejaculation
• Better Sexual Performance: Strong pelvic floor muscles can improve the intensity of erections and overall sexual satisfaction
• Better Bladder Control: Kegel exercises also help manage urinary incontinence, as they strengthen muscles responsible for controlling the bladder
• Increased Confidence: Overcoming Premature Ejaculation can boost self-confidence and reduce anxiety around sexual performance

How to Locate Your Pelvic Floor Muscles

Before starting Kegel exercises, it is  important to locate the correct muscles. This is the set of muscles that you use to control the flow of urine mid-stream. The next time you urinate, try stopping the flow for a moment and then start again. 

The muscles you use to stop the flow are your pelvic floor muscles. Once you’ve identified these muscles, you can begin Kegel exercises.

How to Perform Kegel Exercises

Performing Kegel exercises is easy and can be done almost anywhere. Here’s how to do them:

1. You can do Kegels while sitting, standing, or lying down. Choose a position where you can easily focus on your muscles
2. Tighten your pelvic muscles as you do when you are trying to stop your urine
3. Hold the muscles for 3-5 seconds, then release. If you’re a beginner, start by holding for 3 seconds and gradually increase to 5 seconds
4. After holding the contraction, relax the muscles for 3-5 seconds. It’s important to fully relax before starting the next contraction
5. Try to repeat the exercise 10-15 times in one session. For best results, do three sessions per day

Kegel Exercises Routine for Premature Ejaculation

Here is a simple routine to follow for Kegel exercises:

1. Basic Kegels: Perform 10 repetitions of 5-second contractions followed by 5-second relaxations
2. Quick Kegels: Tighten and release your pelvic floor muscles quickly, 10 times in a row
3. Long Kegels: Hold the contraction for 10 seconds, followed by a 10-second relaxation. Repeat this 5 times

You can repeat this routine 3 times a day to strengthen your pelvic floor muscles.

Mistakes to Avoid While Doing Kegel Exercises

There are a few things you can avoid to get better results: 

1. Engaging the Wrong Muscles: Make sure you are using the correct pelvic floor muscles and not your thighs, buttocks, or abdomen
2. Overdoing It: Like any other muscles, overworking your pelvic floor muscles can lead to fatigue. Stick to the recommended number of repetitions and sets
3. Expecting Immediate Results: Kegel exercises take time to show results. Patience and consistency are important

Conclusion

Kegel exercises are a safe, simple, and effective way to improve control over ejaculation by strengthening your pelvic floor muscles. 

With regular practice, kegel exercises can reduce the symptoms of Premature Ejaculation, increasing both your confidence and sexual performance. 

Unlike medications or other temporary solutions, Kegel exercises promote long-term improvement by naturally building muscle strength and control.

For men struggling with Premature Ejaculation, the path to better control is as simple as practicing Kegels regularly. However, kegel exercises cannot be the only treatment for PE, these exercises are supposed to compliment medicines.

Though results take time, the payoff is a healthier, more satisfying sexual experience. So, commit to your routine, stay patient, and enjoy the benefits that come with a stronger pelvic floor!