Last Updated on April 18, 2025 by Dr. Mansi Srivastava
Premature ejaculation is a sexual abnormality that is becoming common among men. This spoils men’s health by discharging sooner, contrary to their expectations. Exercise for premature ejaculation can become a natural solution to cope with this issue.
This ailment can lead to frustration, anxiety, and strained relationships. But with the help of some proven methods and premature ejaculation exercises, you can boost your confidence and improve your sexual health.
Here, we are going to explore the best way, which is the best exercises for premature ejaculation, to help you cure it naturally and guide you towards long-term sexual confidence.
Best Premature Ejaculation Exercises:
Many exercises can help you cure sexual dysfunction and get rid of it naturally. It can effectively help you, which are natural and easy to practise at home.
These are some exercises that will help you deal with premature ejaculation:
1. Kegel Exercise
This Kegel exercise for premature ejaculation is a simple, repeated, contracting and relaxing of muscles, controlling urination and improving stemina.
How to do?
- First, lift your genitals and hold the pelvic muscles for 3-5 seconds and release.
- You can also extend the timing to gain control over your erection time.
- Repeat this exercise 10-15 times each session.
- You have to do it 3 times a day.
Benefits
- Helps to strengthen the pelvic muscles and make them better able to control.
- This also helps to prevent and control urinary tract infections by controlling the leaking and other urinary symptoms.
- This exercise helps to improve blood circulation in the pelvic area and gives strength.
- With the help of this exercise, you can get a better, stronger, longer-lasting erection.
2. Start Stop Technique
This exercise is the Best exercise for premature ejaculation that involves sexual stimulation and helps to build awareness and control over ejaculation.
How to do?
- Engage in the action just before the climax.
- Stop for 30-60 seconds.
- Repeat 2-3 times before finishing.
Benefit
- It helps to improve sexual performance.
- This exercise also helps to boost stamina and endurance, which helps to enhance longer sexual intercourse.
- Anxiety can hinder your enjoyment, this exercise helps to control anxiety and make you feel relaxed.
- Helps to get rid of premature ejaculation too by managing this condition and improving sexual satisfaction.
3. Side Squeze Technique
This technique is a method that helps delay ejaculation and improve your performance, especially during climax.
How to do?
- To do this exercise, first, you have to lie down on one side.
- Then, keep the pillow between the legs and press harder.
- Be in this position for 5-10 seconds.
- Remove the pillow and relax.
- You can do this exercise several times.
Benefits
- It helps to tighten and strengthen the pelvic nerves and muscles.
- This helps to control the ejaculation and reduce its timing.
- This exercise helps to improve sexual experience by leading more satisfying sexual experience.
- Getting control over ejaculation helps boost confidence in sexual performance.
4. Chair Squeze Technique
How to do?
- To do it, first sit on a hard surface of a chair. Don’t use soft surfaces.
- While sitting on a chair, put your flat feet on the floor.
- Maintain this situation for 5 seconds
- You have to sit straight during this practice.
- Practice this regularly.
Benefit
- This will help in the ejaculation process and give relief.
- This technique for premature ejaculation helps to strengthen pelvic floor muscles.
- It also improves core stability and posture, which is an important element to enjoy pleasure time.
- It balances the mind and muscles connection so that you can enjoy every moment without any confusion or stress.
5. Back Squeze Technique
How to do?
- For this exercise, you have to lie down with your back, fold your legs, and place feet flately y on the floor.
- Keep your hand straight by your side.
- Tighten your but and lift your hip off the ground for 10-30 seconds.
- Come back slowly and repeat it
Benefits
- It helps to control and delay ejaculation.
- This can also help to strengthen pelvic floor muscles
- This exercise helps strengthen the lower back and glute muscles.
- It also improves blood circulation.
Other Exercises Can Be Included
1. Swimming
This can be beneficial to improve premature ejaculation in different ways:
Benefits
- It can improve stemina, which helps to improve your performance.
- This exercise is effective in strengthening the pelvic muscles, which is also counted among premature ejaculation exercises.
- This is also helpful in improving blood circulation, which controls erectile and ejaculatory functions.
- Swimming is the best exercise to learn breath control, which helps to stay calm during long-lasting sex.
- This also helps to reduce stress and anxiety, which reduces your performance anxiety.
2. Aerobic exercise
This aerobic exercise can help improve sexual life in different ways:-
Benefits
- Aerobic exercise helps to balance hormones, especially testosterone. Which is effective in improving sexual pleasure.
- This will help improve stamina, which is an important aspect in improving sexual health.
- This exercise is essential to reduce stress and anxiety, which a trigger points for PE.
- It also helps to improve heart health and blood flow.
3. Yoga
Yoga, like Ashwini mudra and others, helps reduce and balance different health issues. Some of the benefits of this exercise for premature ejaculation are as this: –
Benefits
- Yoga helps reduce stress and mental illness, which can be an opsticle during your leisure time.
- This can strengthen your pelvic muscles during intercourse and some of your exercises like kegel.
- Yoga is also helpful in improving flexibility, which is important to improve sexual performance.
- Yoga also helps to bring awareness and improve control over the body.
4. Deep Breathing
Deep breathing exercise is an important element to keep the mind and body relaxed and calm. Some of its benefits are as this :
Benefits
- This deep breathing exercise is effective in slowing down the arousal buildup during sexual health.
- This can also improve the nervous system function, which helps to control the body’s overall function.
- Yoga also helps to improve heart rate and excitement during sex.
Conclusion
Premature ejaculation is a condition that can affect men’s sexual health. Here, we have discussed some exercises that can help improve sexual health naturally. These exercises for premature ejaculation include Kegel exercises, the Squeeze method, Yoga, Aerobics, etc help to improve stamina, strengthen pelvic muscles, and reduce anxiety. It can also cause disappointment, relationship disturbance, and many other problems.
With regular exercise and patience, you can build confidence, improve performance, and overall performance. Exercises like reverse cowgirl can improve endurance and sexuality. Consistency and proper precaution can boost confidence and give you a healthier sex life.
