The Ultimate Guide To Pelvic Exercise For Premature Ejaculation

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The Ultimate Guide To Pelvic Exercise For Premature Ejaculation

Marco stretching and incorporating pelvic muscle exercises for premature ejaculation into his routine.
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If you’re here, chances are the finish line showed up a little too soon, and not in a fun way. No shame. Premature ejaculation is one of the most common male sexual disorders, and it’s more common than most men admit.

But here's the good news: targeted physical exercises, like pelvic floor training, are emerging as a natural, effective solution for premature ejaculation. One study has found that 91% of men with lifelong premature ejaculation gained lasting control after just 12 weeks.

Let's get into it.

In this article, we'll cover:

  • How pelvic floor exercises can help you gain control and improve performance.
  • Why stronger pelvic muscles lead to longer-lasting sessions (and stronger orgasms).
  • How regular pelvic training stacks up against drugs and sprays.

The Ultimate Kegel Exercise List For Premature Ejaculation

Marco performing male pelvic floor exercises for premature ejaculation, knees bent, focusing on pelvic floor control.

When you think "working out," you probably picture smashing weights or sweating it out. What you don’t picture? Training the muscles you can’t even see—the ones that control your ejaculatory reflex down around your tackle.

Here’s the thing: Strong pelvic muscles = longer sessions, more control, and faster recovery. These aren’t just “squeeze and pray” moves, they’re grounded in principles used in sex therapy and recognized as a therapeutic option.

Exercise #1 - Pulse & Hold Kegel Method

How To Do It

  • Find your pelvic floor muscles: Pretend you're stopping a piss midstream. That clench? That's your pelvic floor.
  • Contract (squeeze) those muscles for 3 seconds, then relax for 3 seconds.
  • Bonus Round: After 10 reps, do 5 quick "pulses", fast squeeze/relax, like you're tapping the brakes.
Why It Works:

Mixing long holds with quick pumps builds both endurance and reflex speed. This is crucial for improving ejaculation control and overall pelvic health, helping you last longer and recover faster during sex. It also helps you control your urine flow, as well as enhance your sex drive by training the right muscles.

Exercise #2 - Towel Raise Resistance Kegels

How To Do It

  • Get a small towel and drape it over your semi or fully erect fella (yes, really).
  • Try to lift the towel by doing a strong pelvic floor contraction.
  • Hold for 5 seconds, then rest. Repeat 8–10 times.
Why It Works:

Adding resistance helps to build strength in your pelvic floor muscles, which directly improves your erection quality and control over ejaculation. It’s like adding plates to a barbell but for your pelvic health.

Exercise #3 - Reverse Kegel Relaxation Training

How To Do It

  • Sit down comfortably and take a deep breath.
  • Instead of squeezing up like a normal Kegel, gently push down as though you’re trying to pass wind (without letting one rip).
  • Hold that gentle "push" for 3–5 seconds, then fully relax. Repeat 10–15 times.
Why It Works:

Reverse Kegels teach your body to relax during sex, which is essential for controlling premature ejaculation. Over-tensing is a major reason men finish too soon. By training your body to release tension, you gain better ejaculation control and more comfortable, enjoyable sex.

Exercise #4 - Rhythmic Endurance (Long Holds & Quick Pumps)

How To Do It

  • Squeeze your pelvic floor and hold for 10 seconds.
  • After the long hold, immediately do 10 fast quick-fire squeezes (like you're tapping the brakes).
  • Rest for 30 seconds. Repeat 3–5 rounds.
Why It Works:

This combination of long holds and quick squeezes helps you build both stamina and explosive strength. You'll notice you can stay in high arousal for longer without finishing too quickly, a common symptom of premature ejaculation.

Exercise #5 - Standing "Gravity Challenge" Kegels

How To Do It

  • Stand upright, feet hip-width apart.
  • Without bracing your glutes, core, or thighs, activate just your pelvic floor (that lift-and-clench feeling).
  • Hold for 5–10 seconds, then relax. Do three to five sets.
Why It Works:

Standing adds gravity resistance, making this exercise tougher than sitting or lying down. This helps strengthen your pelvic muscles in positions where you need them most, when you're upright, during sexual activity. Plus, it can help with erection strength.

Exercise #6 - Seated Isolation Kegels

How To Do It

  • Sit on a hard chair (think kitchen chair, not your couch).
  • Picture the area between your balls and bum (your perineum), try to lift that spot up without moving your hips, abs, or legs.
  • Hold for 5–7 seconds, relax fully. Do three to five sets.
Why It Works:

This exercise isolates your pelvic floor muscles, ensuring that you’re not cheating by using other big muscle groups. Isolating these muscles is key to improving ejaculation control and erection quality, two factors that are critical for overcoming premature ejaculation.

Exercise #7 - Erect Kegel Pulses

How To Do It

  • Once you have a decent erection (whether solo or with a partner), perform small pelvic contractions.
  • Pulse rapidly for 10 seconds, then rest.
  • Do 3–4 sets.
Why It Works:

Training your pelvic floor muscles during an erection mimics real conditions, making your muscles more responsive when it counts. By doing erect Kegel pulses, you're essentially increasing your ejaculation control and staying power.

The pelvic floor muscle rehabilitation you achieve by sticking to these exercises will make a noticeable difference in your sex life, helping you last longer, recover better, and enjoy sex more.

At this point, you might be thinking, "Alright mate, but how exactly does flexing my pelvic muscles stop me from finishing early?" Fair question. Let’s get under the bonnet a bit and actually look at how the engine works.

How Pelvic Floor Strength Directly Improves Ejaculation Control

Marco in Kegel position, highlighting the male pelvic floor muscles and their role in controlling premature ejaculation.

If you’ve ever felt like your body hits a point of no return way too soon, it’s usually because your pelvic muscles weren’t strong (or relaxed) enough when it mattered most.

Here’s how getting those bad boys in shape changes the game:

Why Strengthening Your Pelvic Floor Muscles Helps You Last Longer

It’s pretty simple when you break it down:

  • Pelvic floor muscles (especially your pubococcygeus muscle) are directly responsible for controlling your ejaculation reflex.
  • Strong muscles = better control over the point of no return.
  • These muscles also improve blood flow = firmer erections, longer sessions, and improved ejaculation time.

Picture it like this: A weak pelvic floor is like a dodgy tap; it leaks too soon. A strong pelvic floor is like a top-quality pressure valve, you control the flow on your terms. Better pelvic muscles also mean stronger orgasms, not just longer build-ups, but more powerful finishes.

Not a bad deal, right?

The Science Behind Pelvic Exercises & Premature Ejaculation

Pelvic floor exercises are a natural, powerful way to improve ejaculation control and sexual performance.

  • More Effective Than SSRIs: Pelvic exercises are more effective than medical treatments like selective serotonin reuptake inhibitors (SSRIs), which often come with reported adverse effects like emotional numbing or decreased libido.
  • Improved Nerve Communication: Strengthening the pelvic muscles helps improve nerve signals, making it easier to recognize when you’re approaching orgasm. This gives you more time to adjust before reaching the point of no return.
  • A Natural Solution: In sexual medicine, pelvic floor training is increasingly seen as a drug-free approach for premature ejaculation (PE), enhancing both control and overall sexual health. These therapeutic advances reflect current concepts in evidence-based treatment models.

Bottom line, if you’ve ever wished for an "extra gear" or "more control" when you’re getting it on, building a rock-solid pelvic floor is the fastest (and cheapest) way to get there.

Unlike numbing agents or medications, pelvic floor training is a science-backed, evidence-based definition of sustainable performance, with results obtained naturally and without side effects.

Now, to make those gains stick and keep your performance on point, let’s dive into some expert tips.

Andrew’s Expert Tips For Staying Consistent & Maximizing Your Pelvic Routine

Marco on his back, stretching his pelvic floor with stomach muscles relaxed, as part of his regular exercise routine.

Look—smashing out a few Kegel exercises on a random Tuesday and then forgetting for a month isn’t gonna move the needle, mate. Consistency is key when it comes to building serious pelvic muscle strength, boosting your sexual function, and even helping prevent stuff like erectile dysfunction down the track.

Here’s how to stay on track (and make it almost automatic):

Tip #1 - The "Habit Stacking" Hack For Daily Consistency

The easiest way to stick to a new habit is to pair it with something you already do regularly. That way, it becomes part of your routine, no extra effort required.

Take Action

  • Do your Kegel exercises while brushing your teeth.
  • Knock out a set while stuck at red lights.
  • Smash a round while waiting for your coffee to brew.
Tiny time windows, zero extra effort, and big rewards over time. Consistency beats occasional hero sessions.

Tip #2 - Arousal Training: Doing Kegels During Sexual Activity

This is where things get a bit spicy. Incorporating pelvic contractions during sexual activity (whether solo or with a partner) can actually help delay ejaculation and improve climax control when it really matters.

Take Action

  • Build control under pressure with pelvic muscle contractions during sex.
  • Use Kegel exercises to help edge and pull back from orgasm.
  • Strengthen that all-important mind-muscle connection when arousal is high.
Don’t go full bodybuilder mode. It’s a subtle flex, not a Hulk smash. Relax your stomach muscles and just focus on your pelvic muscles.

Tip #3 - Mind-Muscle Connection Through "Pelvic Meditation”

Spending just a couple of minutes a day focusing on your pelvic muscles can create a powerful neuromuscular connection. This kind of mental gym work accelerates results.

Take Action

  • Sit or lie down somewhere comfortable.
  • Place your hands flat on your stomach or thighs to stay still.
  • Slowly contract and relax your pelvic muscles, paying attention to every sensation.
No distractions, no multitasking. Just focus on your pelvic muscles to build that mind-muscle connection and boost results.

Tip #4 - Progress Tracking For Motivation & Accountability

To stay motivated, track your progress. The more you measure, the more you improve.

Take Action

  • Count how many seconds you can hold a pelvic contraction (aim for five seconds to start).
  • Track your daily reps/sets like a mini workout log.
  • Set milestones: "Held 30 seconds," or "Did 100 reps this week."
Gamify it, nothing feels better than looking back after a few weeks and seeing how far you’ve come.

Tip #5 - The "Pre-Fatigue" Method For Advanced Pelvic Muscle Endurance

Once you’re comfortable with basic sets, add a pre-fatigue technique to increase your pelvic floor endurance. This mimics real-world situations when your pelvic muscles are already fatigued.

Take Action

  • Start with 30 fast, small pulses.
  • Follow up with a long hold of 30+ seconds.
This trains your pelvic muscles to stay strong even when tired, which will help you handle high-arousal situations better.

There’s no magic wand (pun intended). But if you show up daily, stack small wins, and train smart, you'll feel like a different man in 6–8 weeks. More confidence. More control. More fun. Worth it? You bloody bet it is.

But hey, what if your partner wants to get involved in the process? Well, that can actually make a huge difference too. Let’s hear what the women have to say about it.

A Woman's Perspective.. 

On Practical Ways She Can Support Your Pelvic Exercise Routine (& Why It Matters To Her)

from Isabel
SEXUALITY COACH
Isabel, certified sexologist at SQL & SOS, shares a woman’s perspective on practical ways your partner can support your pelvic exercise routine

Let’s be real, when you’re putting in the effort to build stronger pelvic floor muscles, we’re noticing. And yes, we’re rooting for you, hard.

Because stronger pelvic muscles for you means: better sexual performance, more control during sexual intercourse, longer-lasting fun, and let’s not forget, more intense orgasms (for both of us). We’ve got a lot riding on your success!

So, here’s how you can bring her into your routine, and why she’ll secretly love that you did.

Support #1 - Joining You In A Shared Kegel Routine

Invite her to jump into a casual pelvic floor routine alongside you. (Yes, Kegels work wonders for women too, better orgasms, better sexual health, better everything.) No need for anything formal, just a few flexes during Netflix, brushing teeth, or whenever you’re chilling together.

Why It Matters To Her

It feels like you’re tackling it together instead of solo. Plus, when her pelvic muscles level up too...let’s just say everyone wins during sexual encounters.

Support #2 - Offering Gentle Daily Reminders & Encouragement

Not everything needs a Google Calendar invite. A flirty, "Squeezed your bits yet today?" text. Or a casual, "Quick flex session before bed?" would do it. It keeps it light, playful, and part of everyday life, not some boring medical routine.

Why It Matters To Her

When she’s actively cheering you on, it feels like you're both committed to the mission. It also keeps the focus on progress rather than pressure, which is a huge deal when you're working on treating premature ejaculation or boosting sexual performance.

Support #3 - Celebrating Small Wins & Improvements With You

Recognising progress, no matter how small, is important. Whether it’s lasting longer during sexual intercourse or simply feeling more in control, celebrating these milestones keeps motivation high.

Why It Matters To Her

Positive vibes fuel motivation. When you’re feeling confident about treating premature ejaculation and boosting your sexual performance, it makes everything, including emotional intimacy, even stronger.

Support #4 - Incorporating Your Pelvic Training Playfully Into Foreplay

Make your Kegels part of sexy time, like playful challenges, "how many pulses can you do while I’m teasing you?" or set fun rewards for hitting flex goals. It makes pelvic floor exercises something exciting, not clinical.

Why It Matters To Her

Playfulness keeps the focus on connection, not performance. Especially when working through early ejaculation challenges, creating a relaxed and fun sexual environment helps delay ejaculation naturally and strengthens your sexual intimacy.

Support #5 - Creating A Relaxed Environment To Reduce Pressure & Boost Confidence

If a training day doesn’t feel like a personal best, no drama. Remind yourselves: it’s about building over time, not perfection overnight.

Why It Matters To Her

A relaxed, confident you is ten times sexier than a stressed-out perfectionist. Helping you feel good about your progress benefits both of you, inside and outside of the bedroom.

Bottom line? Pelvic training isn’t just about control, it’s about connection. Letting her in on the journey doesn’t make you weak; it makes you a team. You’re not just managing premature ejaculation or male sexual dysfunction, you’re investing in your sexual health and intimacy on every level.

Now, if your brain’s spinning with a few “Yeah, but…” questions, you’re not alone.

Frequently Asked Questions

You’ve got the tools and the moves—now let’s clear up any left confusions so you can focus on progress, not guesswork.

How long does it usually take to see results from pelvic exercises?

If you consistently train your pelvic floor muscles about 4–5 times a week, you’ll typically start seeing real results within 4 to 8 weeks. Many guys notice early improvements in controlling premature ejaculation after just a few weeks of pelvic floor training.

This form of daily treatment can be a powerful complement to other approaches, such as behavioural therapy or even medical treatment, depending on your specific needs. The key is staying consistent.

Can overdoing pelvic exercises cause any problems or risks?

Yeah, absolutely. Overtraining your pelvic floor muscles can cause tightness, discomfort, or even worsen premature ejaculation, sometimes leading to pain in the penis or pelvic area.

Like any workout, recovery is just as important as effort. Stick to smart programming, focus on good form, and give your body time to adapt, you'll get better long-term results without burning out or causing pain.

Do pelvic floor exercises also help with erectile dysfunction?

They sure do. Strengthening your pelvic floor muscles through proper pelvic floor exercises massively improves blood flow and nerve control, both critical for stronger erections.

If you’re dealing with erectile dysfunction, getting into a regular routine (even just basic Kegel exercises) can make a huge difference in erection strength, staying power, and self-confidence in bed. While several drugs are available for ED, pelvic floor training is a drug-free, evidence-based option that works well alone or alongside medical treatment.

Will I need to keep doing pelvic exercises forever, or can I stop eventually?

Once you’ve trained your pelvic floor muscles to a solid level, you won’t have to go as hard as you did at the start. But if you completely stop doing pelvic floor exercises, you’ll eventually lose strength and control, just like quitting regular physical activity at the gym.

Especially if you’ve had issues with premature ejaculation or erectile dysfunction before, it’s smart to keep a light daily treatment or maintenance routine a few times a week to stay on top of your game.

Are there any devices or apps to improve my pelvic exercise routine?

While you don’t need gadgets to improve premature ejaculation or erectile dysfunction, some devices can provide a systematic review of your progress. As more research continues to emerge in this area, tech-based support tools are becoming more refined, helping users stay engaged and motivated in building real progress.

Ready to transform from a One-Minute-Man to an all-night stand? Join our exclusive online course “The Lasting System” and overcome performance issues like premature ejaculation (lasting longer) or erectile dysfunction (getting & staying rock hard). Don’t just read about it - master it! Enroll today and start transforming your life. Get started Now!

CVR Blog - Single

Andrew Mioch

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Andrew Mioch is a certified sexologist and one of the world’s leading sex coaches and best-selling author after spending 10 years learning from experts all over the world.

Andrew has personally coached over 5,000 men. His expertise is regularly sought in publications such as Men's Health, Medium, and Cosmopolitan Magazine.

These days, Andrew spends most of his time coaching clients privately and also through SQL’s online Mastery Academy.

Disclosure: Our content is reader-supported. This means if you click on some of our links, then we may earn a commission. We only recommend products that we believe will add value to our readers.

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