Blog Details

Are you struggling with premature ejaculation? Do you know what premature ejaculation is and what it can do to you? 

Premature Ejaculation is a sexual disorder in which men ejaculate (orgasm) faster than they want. The cause of this disorder is mostly nervousness, anxiety, and not communicating well with your partner. Ejaculating before you want can be nerve-wracking, most men get stressed over it and end up getting an inferiority complex. Today here let’s learn seven exercises that can help with this disorder.

First Exercise – Glute Bridge

The first exercise everyone can try is “Bridge.” This is a Kegel exercise that strengthens your pelvic floor muscles. Once you strengthen your pelvic muscles it would help with controlling ejaculation. This exercise improves muscle coordination and enhances blood flow.

How to do Bridge?

1. Lie down on the floor with your back flat on a mat.
2. Bend your knees, your feet must be flat on the ground, hands relaxed at your side with palms facing down.
3. Slowly lift your hips upwards while keeping your feet and shoulders grounded. Form a straight-falling line from your knees to your shoulders.
4. Slowly lower your hips to the ground. And perform this exercise at least 10 times.

Second Exercise – Plank

Plank is an exercise that is recommended to almost everyone for good health and posture. It is a core-strengthening workout that improves stability and helps control ejaculation. It boosts sexual stamina and helps reduce stress and anxiety, which is the biggest cause of premature ejaculation.

How to perform Plant?

1. Start with a push-up position where your body is straight from head to toe.
2. Your elbows should be directly under your shoulders.
3. Your head should be in a neutral position where you are slightly looking forward.
4. Tighten your abdominal muscles, but do not strain them too much.
5. Don’t lift your hips too high or go too down.
6. Hold this exercise for at least 20 to 60 seconds, but not more than that. 
7. Breathe steadily, not too fast or rushed. And repeat this exercise for 2-3 times.

Third Exercise – Kegel

Kegel exercise is the most effective to strengthen the pelvic floor muscles. These muscles are necessary to control ejaculation. This improves ejaculatory reflex control, it also enhances sexual stamina and reduces ejaculation sensitivity. To perform this exercise well mannerly, you can reach for the best sexologist doctor in Delhi.

How to do Kegel?

1. Firstly, identify your pelvic floor muscles. For this, you can try to hold your urine, with this you will know where is your pelvic floor muscles.
2. Now tighten your pelvic floor muscles.
3. Hold your contraction or tightening of pelvic muscles for 3-5 seconds.
4. Now relax your muscles for 3 to 5 seconds. 
5. Repeat this exercise for 10 times.

Fourth Exercise – Reverse Kegel

To relax your pelvic floor muscles reverse Kegel is the best. By reducing the tension in the pelvic floor it helps with premature ejaculation. Furthermore, it promotes relaxation during arousal, you would not feel nervous during sexual intercourse anymore. This exercise improves your muscle awareness and balances your muscle control. 

See Also: What is the Latest Treatment for Erectile Dysfunction?

How to do Reverse Kegel?

1. The first step is to always identify your pelvic floor muscle. 
2. Focus on relaxing your pelvic floor muscles by imagining you are pushing out gas or urine (not actually doing it). 
3. Relax your pelvic floor muscles as you inhale deeply.
4. Hold the relaxation for 3-4 seconds and relax your whole body.
5. Repeat this exercise at least 10 times.

Fifth Exercise – Squat Jump

Squat jumps are the best to strengthen your lower body and improve overall stamina and endurance. This is a high-intensity plyometric exercise. It does not directly target pelvic floor muscles but enhances physical and mental endurance for sexual activity. This exercise improves cardiovascular endurance, enhances muscle control and coordination, boosts overall physical stamina, increases blood flow, and reduces stress and anxiety.

How to do Squat Jump?

1. First, stand with your feet shoulder-width apart. 
2. Your arms should be at your sides.
3. Now lower your hips into a squat, you can push your arms in front of you for a better balance.
4. Your thighs should be parallel to the floor.
5. Now jump up from the squatting position to upward while pushing your heels.
6. Move your arms upwards too when you jump up.
7. Now land softly on your feet but bend down a little to not strain your joints.
8. Do this exercise 10 to 15 times.

Sixth Exercise – Hip Thrust

Hip Thrust or Barbell hip thrust is a famous exercise among gym enthusiasts that primarily targets glutes, hamstrings, and core muscles. This exercise also engages with pelvic floor muscles that are necessary for controlling ejaculation. To help with your premature ejaculation this exercise strengthens your pelvic floor muscles, improves sexual endurance, promotes pelvic stability and control, increases blood flow, and lastly relieves physical stress and tension.

How to do Hip Thrust?

1. Sit on the ground with your back against a bench.
2. You can keep your hands on the bence outstretched or on your sides.
3. Your knees should be bent and your feet flat on the floor.
4. Now lift your hip towards the ceiling but your shoulders should still be on the bench.
5. Your body will form a straight line from the shoulders to the knees.
6. Maintain this position for 2-3 seconds. 
7. Slowly lower your hip and don’t round your back.
8. Repeat this 10 to 15 times.

Seventh Exercise – Front Squats

Front squats are a powerful lower-body exercise, don’t do this right at the start. Furthermore, this exercise indirectly helps with premature ejaculation. First, it improves core strength and stability, strengthens pelvic and lower muscles, enhances sexual stamina, improves blood flow, reduces stress and anxiety, and promotes better breathing and relaxation.

How to do Front Squats?

1. You must have a barbell to do this exercise.
2. Stand with your feet shoulder-width apart and hold the barbell across your front shoulders.
3. Your elbows should be high and your palms facing up.
4. Now bend your knees, push your hips back, and lower yourself into a squat.
5. Your torso should be as upright as possible. 
6. Now press your heels and push your knees to get back in the starting position.
7. Repeat this exercise 8 to 12 times.

Seek An Expert Physician to Get Your Treatment!

For more information or a better understanding of how to perform these exercises, you should seek the help of an experienced doctor. A professional sexologist in Delhi would help you with every step of your treatment. Exercise and diet are helpful but not as much as a proper treatment by a doctor. They would give you a correct diagnosis first, then understand your situation, and accordingly provide the right medication and treatment. Furthermore, a renowned sexologist can give a guarantee of success. So seeking an expert is more beneficial for every man.