If you are unable to make the intercourse time longer due to quick discharge then it is a case of premature ejaculation. It is a problem faced by several men that gives rise to disappointment, frustration, anger and disruption in the relationship. It can hit the state of manhood and confidence levels negatively.

Best Exercises for Premature Ejaculation

There is no need to lose hope. Discussions with the partner and any specialist help find solutions for premature ejaculation naturally. Following delayed ejaculation treatment exercises that you can put into effect to retain an erection for a longer time and enjoy your intercourse session are:

Kegel Exercises

  1. Kegel Exercise is done by lifting your genitals and holding the pelvic muscles for 5 seconds. You can try extending the time to gain control over your erection time.
  2. In the next step, allow your pelvic muscles to be in a state of relaxation for 5 seconds.
  3. Repeat this exercise for at least 3 times a day.

Start-stop Technique

  1. Anyone can do this exercise for premature ejaculation to improve sexual performance.
  2. Engaging in the actions causing sexual arousal.
  3. Continuing till the time you reach the ejaculation.
  4. In the step, stop and relax.
  5. Repeat to find how much control you have gained over sex time.

Side Squeeze Method

  1. Lie down taking one side. Using the floor refers to doing this specific exercise to delay the early erection.
  2. Keep the pillows between your legs and press harder to tighten the penile nerves.
  3. Be in this position for 5 seconds to 10 seconds before you leave the pillow to relax.
  4. There is no limitation to try this exercise. It can be repeated several times a day.

Chair Squeeze Method

  1. It is another exercise to extend the time of erection. It is easy when you will be sitting on the chair and trying pushing penis inwards to not let the urine come out.
  2. Maintaining in this position for 5 seconds.
  3. And coming back to the original position. But make sure that it does not turn out to be painful for you to conduct this exercise session. Or else you can take advice from your doctor. Otherwise, practicing this exercise consistently will make your sexual experience longer and more pleasurable.

Back Squeeze Method

  1. Lie down on the floor with your hands kept straight.
  2. Fold your knees or keep your legs vertically on the wall.
  3. Push in your penis and be in this posture for 10 seconds and a maximum of up to 30 seconds and release.
  4. In the next level, you can pull in your anal muscles and hold for 10 to 30 seconds and come back to step 1.

Attempting Stop and Start Method

  1. When you experience the desire to have sex with your partner, you need to pause over there if you tend to ejaculate earlier.
  2. Be interactive and try to make moments pleasurable with your partner.
  3. It will improve the quality of bonding with your partner and let you have intercourse sessions longer. 
  4. Foreplay techniques have been discussed further in the next point.             

Continuing with Foreplay

Foreplay is the way of bonding with the partner before the actual intercourse. It is possible when you are aroused from your end. 

You can try listening to any sensual music and sharing it with your partner. You can ask your partner for a dance in a romantic way and appreciate how she looks.

In this way, you can draw her closer or get close to her and move ahead by kissing,  touching and caressing and reminding her every time about how you feel for her.

Just attempt to do whatever way your partner and you are comfortable with.

Slow Breathing

In between your intercourse session, take the opportunity to breathe slowly and deeply. It will feel air in the respiratory system and improve the circulatory system. 

As a result, oxygen-filled blood will reach the penile nerves and strengthen the erection. It is a convenient technique to make sex time longer and more fulfilling.

Changing Position

  1. Need to explore the position that may suit you and comfort your partner for a longer time.
  2. Either you can go for the spooning position or reverse cowgirl position to end up with a long-lasting and pleasurable session.


  1. Both of you will be lying on sides facing the same direction forward. You will be behind your spouse by adjusting your pelvis hitting on the hip area of your spouse.
  2. Keeping your arms resting on your waist, you can enjoy the physical intimacy at maximum level followed by penetrating gently. This gentle thrusting will make way for long-lasting sessions.
  3.  And so well that you will bond emotionally with your partner.

Reverse Cowgirl Position

  1. You will be lying down straight and keeping your back on the bed or floor.
  2. Your partner will be on top but not facing you.
  3. Though your spouse will be taking control of this session it will lead to deeper penetration and delayed ejaculation.

Any of these two positions can be the best exercise for premature ejaculation.

Stairs Climbing

You would not have to do anything apart from simply climbing and that’s how you are going to strengthen your muscles and improve cardiovascular health. And so, it would have a positive impact on the sexual health of men directly.  His stamina and endurance will rise. As a result, it appears to be an easy exercise to cure ejaculation.. 

Ashwini Mudra

Yoga has always influenced people’s minds and bodies in promoting not only spiritual and emotional goals but also gaining control over sexual impotency.

The steps of performing the mudra are:

  1. Sitting in a meditative posture which is known to be as padmasana.
  2. Breathe in and out after closing your eyes.
  3. Pull in your anal sphincter or circular muscles quickly without any interruption.
  4. Then allow yourself to relax.

Likewise, you can try other premature ejaculation treatment exercises with the support of any certified expert. It may be a plank, aerobic exercises or head down leg up or sirsasana. You must also take herbs and spices with aphrodisiac properties. It may be Ashwagandha, African Mulondo, Shilajit, Dalchini, Saffron, Methi and cloves.  

Regularly consuming such herbs as per the recommended dosage will release blockage in the tissues of the penis, improve circulation of blood and strengthen erection without any side effects.

Thus, you will gain control over poor performance and impotency naturally.


Premature ejaculation in men can cause disappointment, frustration, anger, and relationship disruption. Discuss delayed ejaculation treatment exercises with partners and specialists, including Kegel exercises, foreplay techniques, slow breathing and yoga. Exercises like reverse cowgirl can improve endurance and performance, but caution is needed for such specific positions. Aphrodisiac herbs can alter premature ejaculation without side effects.