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Kegels for premature ejaculation: Exercises to last longer in bed

by EjaGuard Delay Spray 11 Apr 2024

Premature ejaculation can indeed affect your sexual experiences, leaving you feeling frustrated and unsatisfied. According to the Journal of Urology, this condition is prevalent, impacting up to 37% of men. Premature ejaculation is defined by an inability to delay climax, often occurring within just one minute of sexual intimacy. This issue can lead to avoidance of sexual encounters due to feelings of embarrassment or shame.

However, there's hope for those seeking to take control of their ejaculation timing. Enter Kegel exercises, often associated with women's health but increasingly recognized for their benefits in male sexual health. Regularly practicing Kegel exercises can enhance sexual stamina, strengthen erections, and provide greater control over ejaculation.

But discussing issues like premature ejaculation with your doctor can be uncomfortable. That's why we're here to guide you through the process of engaging your pelvic floor muscles to delay ejaculation and explore discreet online treatment options for premature ejaculation.

Understanding Kegel Exercises:

Weak pelvic floor muscles can hinder your ability to delay ejaculation. Pelvic floor rehabilitation, as outlined by the International Journal of Urology, involves understanding and controlling these muscles in relation to sexual arousal and ejaculation. Your pelvic floor muscles act as support for your internal organs, stretching from the urinary sphincter to the anus. Engaging these muscles through Kegel exercises can aid in delaying orgasm and improving blood flow, making them a mainstream treatment option for premature ejaculation and erectile dysfunction.

Benefits of Kegel Exercises:

Beyond treating premature ejaculation, Kegel exercises offer a range of benefits. Research suggests they can help achieve orgasms without ejaculation and improve urinary and fecal incontinence. For those experiencing erectile dysfunction, pelvic floor muscle exercises, when combined with lifestyle changes, have shown promising long-term results.

Effectiveness of Kegel Exercises for Premature Ejaculation:

Studies have demonstrated the effectiveness of Kegel exercises in managing premature ejaculation. Research published in Therapeutic Advances in Urology and the Asian Journal of Andrology highlighted significant improvements in ejaculatory control following pelvic floor muscle rehabilitation. By incorporating Kegel exercises into your routine, you can potentially reduce reliance on costly medications and achieve lasting results.

How to Perform Kegel Exercises Correctly:

Locating your pelvic floor muscles is the first step. You can do this by stopping midstream during urination or by mimicking the sensation of holding in gas. Perfecting your technique involves contracting these muscles for a few seconds before relaxing. Over time, you can increase the duration and frequency of your exercises, integrating them into your daily activities for optimal results.

Slow and Fast Kegels:

Variation is key to strengthening your pelvic floor muscles effectively. Slow Kegel exercises focus on deliberate contractions and releases, while fast Kegels involve rapid contractions followed by relaxation. By incorporating both types into your routine, you can enhance muscle tone and control, ultimately improving your sexual experiences.

Targeting Premature Ejaculation with Kegel Exercises:

Research suggests that strengthening the muscles involved in ejaculation can significantly impact premature ejaculation. By incorporating Kegel exercises into your routine, you may experience increased ejaculatory latency and improved sexual satisfaction. Additionally, Kegel exercises have been shown to benefit erectile dysfunction, providing a holistic approach to male sexual health.

In conclusion, while premature ejaculation can be a challenging issue to address, Kegel exercises offer a practical and discreet solution. By engaging your pelvic floor muscles through targeted exercises, you can take control of your ejaculation timing and enhance your overall sexual well-being. Whether performed independently or as part of a comprehensive treatment plan, Kegel exercises have the potential to transform your sexual experiences for the better.


• What is premature ejaculation (PE)?

  • Premature ejaculation is a sexual dysfunction characterized by the inability to delay ejaculation during sexual intercourse, often leading to dissatisfaction and distress.

• How prevalent is premature ejaculation?

  • Premature ejaculation is a common condition, affecting up to 37% of men worldwide according to research published in the Journal of Urology.

• What are Kegel exercises?

  • Kegel exercises are pelvic floor muscle exercises aimed at strengthening the muscles involved in controlling urination and ejaculation.

• How can Kegel exercises help with premature ejaculation?

  • Kegel exercises can help improve ejaculatory control by strengthening the pelvic floor muscles, allowing individuals to delay ejaculation and enhance sexual satisfaction.

• Are Kegel exercises effective for treating premature ejaculation?

  • Yes, research has shown that Kegel exercises can be effective in managing premature ejaculation by increasing ejaculatory latency and improving overall sexual function.

• How do I perform Kegel exercises correctly?

  • To perform Kegel exercises, locate your pelvic floor muscles by stopping midstream during urination or mimicking the sensation of holding in gas. Then, contract these muscles for a few seconds before relaxing. Repeat this process several times, gradually increasing the duration and frequency of the exercises.

• Can Kegel exercises also benefit erectile dysfunction (ED)?

  • Yes, Kegel exercises have been shown to benefit erectile dysfunction by improving blood flow to the pelvic region and enhancing overall sexual function.

• What are the benefits of Kegel exercises besides improving sexual function?

  • In addition to improving sexual function and treating premature ejaculation, Kegel exercises can also help prevent urinary and fecal incontinence, enhance orgasm intensity, and promote overall pelvic floor health.

• How long does it take to see results from Kegel exercises?

  • The time it takes to see results from Kegel exercises can vary from person to person. However, with consistent practice, many individuals may start to notice improvements in ejaculatory control and pelvic floor strength within a few weeks to months.
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