Pelvic floor exercises, also known as Kegel exercises, are like a workout for your nether regions. These exercises target the muscles of your pelvic floor, which are the muscles that support your bladder, uterus (if you’ve got one), and rectum.
These muscles can get weak or damaged due to things like pregnancy, childbirth, getting older, and carrying around extra weight. Strengthening your pelvic floor muscles can help improve bladder control, reduce the risk of pelvic organ prolapse (no thanks), and give your sex life a boost.
How Can Pelvic Floor Exercises Help with Premature Ejaculation?
Pelvic floor exercises can be helpful for premature ejaculation in a couple of ways. First, strong pelvic floor muscles can help improve ejaculatory control by providing support for your bladder and rectum. This can reduce the risk of involuntary contractions during sex and improve control over ejaculation.
Second, pelvic floor exercises can improve blood flow to your pelvic region, which can increase arousal and sensitivity. This can improve sexual function and pleasure for both partners.
How to Do Pelvic Floor Exercises
Doing pelvic floor exercises is pretty simple and can be done anywhere, anytime (just don’t try them at your in-laws’ dinner table). Here’s how to get started:
- Get ready: Start by finding a comfortable spot, like your bed or the floor. You may want to grab some water and keep it close at hand for when you’re done!
- Find those muscles: To begin pelvic floor exercises, first, you need to find the right muscle group—the ones that help control urination and ejaculation in men (and childbirth in women). This can be tricky if you don’t know where they are located; try placing two fingers just inside your anus while contracting what feels like an elevator going up and down three floors rapidly within 2-3 seconds – this should give you a good idea of where the muscles are located.
- Squeeze and release: Now that you’ve found your pelvic floor muscles, it’s time to start exercising! Begin by tightening those muscles for a count of five seconds, then releasing them for another five. This is one repetition; do this 10 times in each session (you can increase as needed).
- Repeat regularly: Try doing three sets of ten repetitions per day – morning, afternoon, and evening – or just whenever works best with your schedule! Remember to take breaks if they become too difficult or uncomfortable at any point during your exercises; rest assured knowing that these sessions will help you build up your control over time.
- Enjoy the benefits: With regular practice, you should begin to notice an increase in your ejaculatory control and a decrease in premature ejaculation.
It’s important to remember to fully relax your muscles after each contraction, as this allows for a full range of motion and helps prevent muscle fatigue.
Tips for Success
To get the most out of your pelvic floor exercises, keep the following tips in mind:
- Focus on proper technique: Make sure you’re contracting the correct muscles and not tensing your stomach, butt, or thighs.
- Be consistent: Try to do pelvic floor exercises every day for the best results.
- Be patient: It can take several weeks or even months to see improvement, so be patient and stick with
Can Pelvic Floor Exercises Really Help with Premature Ejaculation?
Good question! According to some research, the answer may be yes. A 2017 systematic review and meta-analysis published in the Journal of Sexual Medicine found that pelvic floor muscle training may be effective for improving ejaculatory control and sexual satisfaction in men with premature ejaculation. In layman’s terms, that means that doing exercises to strengthen the muscles of your pelvic floor may help you last longer in bed and improve your sex life overall.
But before you start doing Kegels every chance you get, it’s important to note that this research is still in its early stages. The review also noted that more high-quality studies are needed to confirm these findings. In other words, we need more solid evidence before we can say for sure that pelvic floor exercises are a surefire way to improve premature ejaculation.
What Does the Research Say?
So far, the research on pelvic floor exercises and premature ejaculation has been somewhat mixed. In addition to the aforementioned systematic review, a more recent randomized controlled trial published in the journal Urology in 2020 also found that pelvic floor muscle training may be effective for improving ejaculatory control in men with premature ejaculation.
This study involved 60 men with premature ejaculation who were randomly assigned to receive either pelvic floor muscle training or a placebo treatment. The researchers found that the men who received pelvic floor muscle training had a significantly greater improvement in ejaculatory control compared to the placebo group.
On the other hand, a 2012 systematic review published in the Journal of Sexual Medicine found that there was limited evidence to support the use of pelvic floor muscle training for the treatment of premature ejaculation. The review noted that while some studies have suggested a benefit, the evidence is not yet strong enough to make definitive conclusions.
So, Should I Try Pelvic Floor Exercises for Premature Ejaculation?
At this point, it’s difficult to say for sure whether pelvic floor exercises are an effective treatment for premature ejaculation. While some research suggests a potential benefit, more high-quality studies are needed to confirm these findings. If you’re interested in trying pelvic floor exercises for premature ejaculation, it may be worth speaking with a healthcare provider or a trained pelvic floor therapist for guidance. Keep in mind that pelvic floor exercises may not work for
Are There Any Risks or Side Effects to Consider?
Overall, pelvic floor exercises are considered safe and have few, if any, side effects. However, as with any form of exercise, it’s important to start slowly and gradually increase the intensity as you get stronger. It’s also a good idea to speak with a healthcare provider or a trained pelvic floor therapist if you have any concerns about your ability to do these exercises safely.
What Else Can I Do to Improve Premature Ejaculation?
In addition to pelvic floor exercises, there are a number of other things you can try to help improve premature ejaculation. These may include:
- Communicating with your partner about your concerns and addressing any underlying issues that may be contributing to premature ejaculation
- Trying different techniques or positions during sexual activity to find what works best for you
- Using condoms or other forms of protection, as they may help to decrease sensitivity and improve ejaculatory control
- Seeking help from a healthcare provider, who can provide guidance and treatment options such as medication or counseling
Pelvic floor exercises may be a useful addition to treatment for premature ejaculation, but more research is needed to confirm their effectiveness. If you’re interested in trying pelvic floor exercises for premature ejaculation, it’s a good idea to speak with a healthcare provider or a trained pelvic floor therapist for guidance. In the meantime, don’t be afraid to communicate with your partner and try different techniques or positions to find what works best for you. With the right treatment
Here are a few More Way’s you can last longer in bed:
- Take your time: Slow down and enjoy the moment!
- Get creative with positions: Experimenting in different sexual positions can help to last longer by increasing pleasure for both partners, as well as providing new sensations that may reduce the sensation of ejaculation coming too soon
- Practice squeezing techniques: Squeezing or applying pressure on certain areas such as the base of your penis or perineum (the area between testicles and anus) when you feel like you’re about to orgasm can delay it temporarily
- Try the edging technique: Edging is a practice where one deliberately delays their orgasms by stopping stimulation just before they reach the point of no return
- Change it up: Varying your movements and techniques can help to delay orgasm by providing new sensations
- Breathe deep: Concentrating on slow, deep breathing helps you remain in control during sex and also reduces muscle tension that could lead to a quick ejaculation
- Use lube liberally: Lubricant helps reduce friction which may make it easier for men to last longer as there is less stimulation required from them
- Take breaks if needed: Taking regular breaks throughout intercourse or stopping altogether when necessary can be helpful for some couples who need time away from intense sensation before continuing again
- Get in the zone: Use focus techniques to put yourself in the zone during sex
- Get Serious: Supercharge your bedroom stamina with the Beyond Delay Training system