Combating Premature Ejaculation with Exercises You Can Do at Home

Premature Ejaculation

Sexual dysfunction, while common, can be quite embarrassing. People engage in sexual activities both to satisfy themselves and give pleasure to their partners. When sexual problems and combating premature ejaculation occur while doing the act, this can destroy a person’s self-confidence, especially when they are unable to provide sexual gratification or to fully participate in the activity.

There are several types of sexual problems that both men and women can be suffering from. They are classified into four categories.


These problems affect a person’s sexual interest and desire for sexual pleasure. These disorders are also known as low libido disorders, which can be caused by low estrogen and testosterone levels as a result of medical conditions (such as heart ailments and diabetes), hormonal changes (like menopause), sexual inhibitions, fatigue, depression, anxiety, and relationship problems.


When you have an arousal disorder, it will be difficult or may even be impossible for you to become physically aroused during sexual intercourse. This means that you may be interested in sexual activities but may not get any satisfaction from them. These disorders may occur in men and women. The most common type of which is erectile dysfunction in men. Luckily, you can do exercises for premature ejaculation to correct it.


These disorders are characterized by delayed or the lack of orgasm, which are more common in women than in men. Some of the reasons why people are unable to reach orgasm are pain during sex, fatigue, hormonal changes, stress, depression, and reduced libido. If you’re having problems delaying orgasm, then you should know that you can do exercises for combating premature ejaculation.


Some men and women may feel pain during sex. In women, it can be caused by vaginal dryness, urinary tract infection (UTI), vaginismus (a condition that affects the muscles of the vagina), hormonal changes, and other conditions. In men, it may be due to infections (like UTI), yeast infection, prostatitis, Peyronie’s disease (penis has physical damages), genital herpes, and others.

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Sexual problems can be common in both men and women. It can prevent a person from experiencing total satisfaction from sexual activities. Aside from that, it can also affect someone’s self-confidence.

Thankfully, there are ways to combat sexual dysfunction, particularly combating premature ejaculation.

Exercises for premature ejaculation

There are several ways to correct premature ejaculation in men.

One is to use Chinese and Ayurvedic herbal medicines, traditional healing systems that use different kinds of herbs to treat everything from diabetes to rheumatoid arthritis. Aside from herbal medicines, there are also topical creams that promise to treat premature ejaculation by delaying climax by reducing the sensation that men feel during sex. While studies have found that these topical anesthetic creams do help in solving such sexual problems, they also discovered that these can cause a mild burning sensation, pain, or temporary loss of sensation.

Another way to deal with this problem is to do exercises for premature ejaculation.

  1. Squeeze method

During sexual intercourse, if you feel that you are about to climax, squeeze the head of your penis. This pauses the erection, preventing you from ejaculating before your partner. Not technically exercises for premature ejaculation, but this technique sure can help solve the problem.

  1. Kegel exercises for men

This is one of the most effective exercises for premature ejaculation. Do these while working out or during your free time. Kegels are not only for women. In fact, they can help men prevent one of the most frustrating sexual problems there is – premature ejaculation.

Do Kegels by squeezing the muscles you normally use when you’re trying to stop the stream of urine. Hold the contraction for up to two seconds, concentrating on your pelvic muscles, and not your thigh, hip, or glutes. Then, release.

  1. Barbell hip thrust
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Among the best exercises for premature ejaculation is the barbell hip thrust. This will improve your glute strength, hip mobility, and thrust capacity, which are all important while doing the deed.

To do a barbell hip thrust, you will need to lie on a bench with your upper back resting on it. Keep your feet flat on the ground in front of you. Place a barbell on the crease of your hips and raise it until your midsection and knees are in line with your upper body (forming a straight line). Hold for a moment and then slowly return to the starting position.

  1. Squats

Squats are strengthening exercises for premature ejaculation, which can increase your testosterone levels. Aside from that, squats can also increase blood flow to your pelvis, enhancing your ability to orgasm.

First, stand with your feet shoulder-width apart. Second, bend your knees and sit back with your hips. Go as far down as possible and quickly reverse the motion back to the starting point. Always make sure that you keep your head up and your back straightened out.

  1. Kettlebell swings

A Harvard Medical School research suggests that exercises that strengthen the pelvic floor region will enhance its rigidity during erection, preventing the blood from leaving the penis. This is why the kettlebell exercises for premature ejaculation are effective. It helps enhance the posterior chain and pelvis, helping delay your ejaculation during intercourse.

To do this, start by standing with your feet shoulder-width apart. Bend your knees to grab the kettlebell with your hands. Swing the weight up to your shoulder. Return to the starting position and repeat.

Try these exercises at home to help you delay your ejaculation and provide complete satisfaction for both you and your partner.


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