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15th March, 20214 min read

Try these exercises to help with premature ejaculation

Medical reviewer: Dr Adiele Hoffman
Author: Helen Prentice
Last reviewed: 15/03/2021
Medically reviewed

All of Healthily's articles undergo medical safety checks to verify that the information is medically safe. View more details in our safety page, or read our editorial policy.

If you’re worried about coming (ejaculating) too quickly when you have sex, it may help to know that premature ejaculation is a common condition. It’s when you orgasm too soon, either before or during penetrative sex.

It’s often caused by psychological issues such as stress and anxiety or psychosexual issues, though it can also be linked to a physical health condition (such as thyroid or prostate problems).

There are lots of things that can help with premature ejaculation, including learning techniques to help you delay your orgasm (read about these here).

And some research suggests that doing exercises to strengthen the muscles involved when you ejaculate can give you more control over when you orgasm. So read on to learn what these exercises are and how to try them.

What exercises can help with premature ejaculation?

Kegel exercises – or pelvic floor exercises – may play a part in premature ejaculation treatment.

Your pelvic floor muscles support your pelvic organs and help your bladder and bowel to work properly. They’re also important for sex, and they help you keep an erection. So strong pelvic floor muscles may help prevent premature ejaculation.

However, these muscles can become weak over time, particularly if you’re generally unfit. Being overweight can put a strain on the muscles, as can an ongoing cough or constipation. Certain health conditions or surgery can also stop your pelvic floor from functioning properly. But doing kegel exercises regularly can help to strengthen the muscles.

How do I try Kegel exercises for premature ejaculation?

To try Kegel exercises, you first need to ‘find’ your pelvic floor muscles. You can do this by imagining you’re trying to stop weeing or passing wind. This will make you squeeze and ‘pull up’ the muscles around your genitals and bottom (anus).

To start with, you may find it easiest to do the exercises while sitting in a chair. Make sure your feet are on the floor and your legs are slightly apart. You can try leaning forwards and resting your elbows on your knees.

First, do a slow pelvic floor exercise, known as a ‘slow twitch’:

  • pull up and squeeze the muscles around your anus, as though you’re holding in wind
  • pull up and squeeze the muscles around your urethra, as though you’re stopping a wee
  • try to hold the squeeze for a count of 10, then relax for another 10
  • repeat until your muscles feel tired

Second, do this quicker version, known as ‘fast twitch’:

  • pull up your pelvic floor muscles as above
  • hold for 1 second, then relax
  • repeat until your muscles feel tired

At first, you might not be able to hold the squeeze for long, so just do it for as long as you can. This should increase the more you practise.

To get the benefits, you should try to do these exercises 3 times a day. It will be at least a few weeks before your muscles get stronger, so don’t expect instant results.

Can Kegel exercises be a premature ejaculation cure? Research suggests they can help improve erectile function and ejaculation control, so they’re certainly worth a try.

When should I see a doctor?

If you’re worried about premature ejaculation or you’re having problems with your pelvic floor muscles, it’s a good idea to speak to your doctor.

You might feel awkward talking about sexual issues, but it’s important to seek help if you need it. Premature ejaculation is common and your doctor will have seen many other people with the same issue. They will be able to examine you and suggest treatment or refer you to a specialist if necessary.

Key points

  • premature ejaculation, or coming too soon, is a common condition with various causes
  • good pelvic floor muscles are important for sex, as they help you keep an erection and ejaculate
  • pelvic floor – or ‘Kegel’ – exercises can help to strengthen these muscles, which may help with premature ejaculation
  • you need to practise pelvic floor exercises regularly to see the benefits
  • if you’re having problems with premature ejaculation or your pelvic floor muscles, it’s a good idea to speak to your doctor
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