Finishing too fast is frustrating. It can hurt your confidence and make sex stressful. 

Many men think it’s all in their head, but the real issue is often the pelvic floor. These muscles sit at the base of your penis and help control ejaculation.

If they are too weak or too tight, you will ejaculate fast.

The good news is you can train these muscles. Kegels help you build strength. Reverse Kegels help you relax the tight muscles. When you combine both, you gain better control and last longer in bed.

In this guide, you’ll learn how each exercise works, how to do them the right way, and how to start a simple routine you can practice anywhere.

The goal is clear: help you take back control and improve your stamina naturally.

What Are Kegels for Men

Kegels are exercises that strengthen the muscles that help you control ejaculation. These muscles sit at the base of your penis.

When they get stronger, you gain better control and can delay climax more easily.

How Kegels Improve Control

Right before you finish, your pelvic floor tightens fast. If this muscle is weak, you cannot slow it down.

Stronger pelvic muscles help you stay calm during sex and push back the urge to ejaculate.

How to Find the Right Muscles

You can find the right muscle while you pee. Try stopping your urine flow for one second, then let it continue. The small squeeze you feel is your pelvic floor.

That’s the muscle you will train during Kegels.

Beginner Kegel Routine

Start with short, easy sets.

• Step 1: Tighten the pelvic floor muscle for 3 seconds.
• Step 2: Relax for 3 seconds.
• Step 3: Do 10 to 15 reps.
• Step 4: After one week, increase the hold to 5 seconds.

Common Mistakes to Avoid

Do not squeeze your stomach, legs, or butt. Do not hold your breath. Do not do too many.

Overtraining can make your pelvic floor tight, which can make the problem worse. Be steady and gentle. Consistency builds control.

What Are Reverse Kegels

Reverse Kegels are the opposite of Kegels. Instead of tightening the pelvic floor, you relax and lengthen it. This matters because many men who finish fast have a tight pelvic floor. 

A tight muscle fires quickly during sex and pushes you toward finish faster than you want. Reverse Kegels teach your body to stay loose during high arousal, which helps you slow down and stay in control.

Why Relaxation Matters for Lasting Longer

When you get close to ejaculation, your pelvic floor squeezes hard. If that muscle is already tight, the squeeze is stronger and harder to stop. Learning to relax this muscle helps lower tension and delay that quick jump toward orgasm.

How to Perform a Reverse Kegel

You can think of this as a gentle “letting go.”

• Step 1: Take a slow breath in.
• Step 2: As you breathe in, gently push the pelvic area outward, like you are trying to start urinating faster.
• Step 3: You should feel a soft spreading or opening feeling inside your pelvis.
• Step 4: Hold this feeling for 2 to 3 seconds, then release.

The movement should never feel forced. It should feel easy, warm, and open.

Beginner Reverse Kegel Routine

Start small so you learn the right feeling.

• Step 1: Breathe in and relax the pelvic floor for 2 to 3 seconds.
• Step 2: Release for 3 seconds.
• Step 3: Do 8 to 12 reps.
• Step 4: After one week, increase the hold to 4 or 5 seconds.

Signs You’re Doing It Right

1. You feel a gentle release, not a tight squeeze.
2. Your stomach stays soft.
3. Your breath feels smooth.
4. You feel less pressure at the base of your penis.

Signs You’re Doing It Wrong

1. You strain or push too hard.
2. You feel tension in your butt or abs.
3. You hold your breath.
4. You feel more tightness afterward instead of relief.

How Kegels and Reverse Kegels Work Together

Kegels and Reverse Kegels help you last longer for different reasons. Kegels add strength. Reverse Kegels add relaxation.

You need both to control your ejaculation. If you only tighten or only relax, you stay out of balance. When you build both altogether, you gain real control during sex.

Strength vs Relaxation

Your pelvic floor works like any other muscle. It needs power to hold back, but it also needs the ability to relax.

Kegels help you hold your ground when arousal builds. Reverse Kegels help you slow down when your body feels tense. Both skills matter if you want to delay ejaculation.

Identifying Your Pelvic Floor Type

Most men fall into one of two groups:

Type 1: Weak pelvic floor. You feel like you lose control fast. You may struggle to “hold back” when you get close.

Type 2: Tight pelvic floor. You feel a lot of pressure early. You reach the point of no return too quickly.

If you are Type 1, you need more Kegels. If you are Type 2, you need more Reverse Kegels. If you are not sure, start with an even mix of both.

Balancing Both for Better Control

A simple ratio works for most men: 

• 2 sets of Kegels for strength
• 2 sets of Reverse Kegels for relaxation

Practice this three to five days per week. It creates the control you need during sex when you slow down, reset, and keep going.

A 14 Day Pelvic Floor Training Plan

This plan helps you build strength and relaxation at the same time. The routines are short and simple, so you can fit them into your day without stress.

By the end of two weeks, most men feel more control, less tension, and a longer sex.

Day 1 to Day 3: Learn the Basics

Goal: Learn the correct muscles and form. Daily routine:

• Kegels: 10 reps of 3-second holds
• Reverse Kegels: 8 reps of 2-second releases
• Focus on smooth breathing.

Day 4 to Day 6: Build Light Strength

Goal: Add a little more control without straining. Daily routine:

• Kegels: 12 reps of 4-second holds
• Reverse Kegels: 10 reps of 3-second releases
• Keep your stomach and legs relaxed.

Day 7 to Day 10: Add Balance

Goal: Train strength and relaxation together. Daily routine:

• Kegels: 2 sets of 10 reps, 4-second holds
• Reverse Kegels: 2 sets of 8 reps, 3- to 4-second releases
• Take a 30-second break between sets.

Day 11 to Day 14: Build Control Under Stress

Goal: Prepare for real sexual arousal. Daily routine:

• Kegels: 2 sets of 12 reps, 5-second holds
• Reverse Kegels: 2 sets of 10 reps, 4- to 5-second releases
• Optional: Practice deep breathing for one minute after each set.

This two-week routine trains you to squeeze when you need strength and relax when you need control. It sets the foundation for lasting longer during real sex.

When to Expect Results

Most men start to feel a change within two to four weeks. The first sign is usually better awareness. You notice the muscles that tighten before climax, and you feel more able to slow things down.

With steady practice, many men also feel:

• Better control during arousal
• Less pressure at the base of the penis
• A slower build toward ejaculation
• More confidence during sex

Keep in mind, results depend on your starting point. If your pelvic floor is very weak or very tight, it may take longer.

The key is consistency. Short, daily practice helps more than long, random sessions.

Who Should Avoid or Modify These Exercises

Kegels and Reverse Kegels are safe for most men, but there are times when you should be careful. If you notice pain, pressure, or discomfort in your pelvis, pause and reassess. These exercises should feel gentle, not stressful.

You should avoid or modify the routine if you have:

• Recent pelvic surgery
• Pain during urination or ejaculation
• Chronic prostatitis or pelvic pain
• A very tight pelvic floor that gets worse with Kegels
• Lower back or hip pain that gets triggered during the exercises

If any of these apply to you, start with fewer reps and shorter holds. Focus more on Reverse Kegels and slow breathing.

If symptoms get worse, stop and talk to a healthcare professional.

When to See a Professional

If you’ve practiced these exercises for several weeks and still feel little or no improvement, it may be time to speak with a professional. A trained clinician can check for deeper issues that exercises alone cannot fix.

You should consider getting help if you notice:

• Ejaculating within one minute every time
• Pain in the pelvis, testicles, or lower abdomen
• Trouble relaxing the pelvic floor
• A feeling of pressure that gets worse with Kegels
• A long history of premature ejaculation that does not improve
• Any urinary problems, including burning or difficulty starting

A pelvic floor therapist, urologist, or sexual health doctor can guide you through a plan that fits your body.

This is not a sign of failure. It’s simply the fastest way to fix a problem that many men face.

Conclusion and Your Next Step

Improving control in bed starts with your pelvic floor. When these muscles are balanced, you can handle high arousal without losing control.

Kegels give you strength. Reverse Kegels help you relax. Together, they create the foundation for lasting longer during sex.

You now have a clear routine and simple steps you can practice anywhere. The key is steady, daily work. Small sessions add up fast.

Before you close this page, choose one thing to try today. It can be ten Kegels, eight Reverse Kegels, or one round of slow breathing. Action is what builds real progress.

Let me know which exercise you’ll start with tonight.