Pelvic Floor Exercises For Premature Ejaculation

Do you want to last longer in bed and have more satisfying lovemaking sessions? If so, pelvic floor exercises could be the answer.

Commonly known as Kegels or Reverse Kegels, these simple but powerful exercises can help strengthen your muscles for better control over ejaculation timing and improve sexual performance overall.

Let’s dive into the world of kegel exercises to see what it’s all about!

What are Kegels?

Kegel exercises target your pubococcygeus (PC) muscle that runs through your pelvis from front-to-back — stretching between the tailbone at the back of the anus on one end to underneath where the prostate gland sits near the top of the penis on another end — providing essential support during intercourse and orgasm. When strengthened, this muscle can help you if premature ejaculation is an issue and it’s commonly recommended.

How to Relax Your PC Muscle

The first step toward strengthening your pubococcygeus (PC) for pelvic floor exercises? Learning how to relax the same muscle! To do so:

• Step 1: Locate your perineum — that small patch of skin between where your scrotum attaches near the base of the penis on one end and the anus at the back other end — which will inform the location pc-muscle runs through the middle underneath all surrounding facial tissue layers. You may be able to feel a faint pulse when contracting/relaxing the area around it with a finger or two; by doing so however, make sure not to apply too much pressure as could damage underlying tissue layers.
• Step 2: Once you’ve located your perineum, take a few deep breaths and focus on relaxing it for a minute or two — letting all surrounding facial muscles go limp as possible. You should be able to feel a slight drop in internal temperature/tension when focusing this way; if not continue trying until do so! This will help prepare area upcoming exercises later below…
• Step 3: When ready, begin squeezing just the section between his scrotal sack and anus while keeping the rest of the area relaxed (think “pinching off water hose with both fingers). Hold squeeze tight 10-15 seconds before releasing slowly over the same period of time then repeat 5 more times total sets are completed within a one-minute session total duration each day moving forward after that point with increasing intensity depending upon level current strength.
• Step 4: Take a few more deep breaths and focus again on relaxing the targeted area for another minute or so same way as before — helping slow down his heart rate/facial tension levels over time while also increasing blood flow there in turn promoting stronger, healthier internal muscles eventually leading up to kegel exercises below!

Relaxing The Pelvic Floor With Reverse Kegels

In addition to standard pelvic floor strengthening movements mentioned above, reverse Kegels can be practiced concurrently to help relax the pc-muscle even further during intercourse if necessary (as well as increase overall control timing ejaculation). Let’s look at what they are all about…

What is a Reverse Kegel?

A reverse kegel is an exercise in which you actively relax the pelvic floor muscles instead of contracting them.

Just as with regular Kegels, it can help increase control over timing ejaculation and strength for improved sexual performance overall.

Benefits Of Kegels

Kegel exercises are beneficial because they strengthen your PC muscle—which plays a major role in helping men maintain their erections and preventing premature ejaculation by providing better control over orgasmic sensations during lovemaking sessions! Additionally, these simple yet effective movements also improve blood flow throughout the entire area contributing to higher levels of arousal/satisfaction for both partners involved ultimately leading to longer-lasting intercourse on average compared to those who do not practice such techniques regularly (if ever).

Finding The Right Pelvic Floor Muscles?

Finding your PC muscles is not always easy. To correctly identify them and begin exercising, you should stand with legs slightly apart then tighten the area between the anus and scrotum as if stopping urine flow — feeling slight contraction/tightening motion around that same region when doing so (without forcing it). That’s your pelvic floor muscle!

How to do a Reverse Kegel For Men

A reverse kegel is an exercise in which you actively relax the pelvic floor muscles instead of contracting them. Doing this can help increase control over timing ejaculation and also provide strength for improved sexual performance overall. To perform a reverse Kegel, follow these steps:

• Step 1: Start by standing with your feet slightly apart, then tighten the area between the anus and scrotum as if stopping urine flow — feeling slight contraction/tightening motion around that region when doing so (without forcing it). This will identify the PC muscle.
• Step 2: Exhale deeply while relaxing all facial expressions tension-free to prep body relaxation mode; on the next inhalation breath slowly draw energy inwardly toward the center core abdomen helping further trigger the release response system within himself simultaneously allowing him access previously inaccessible areas of internal self too.
• Step 3: Once in position, begin contracting/relaxing the targeted area the same way as before but this time focusing on letting go instead of actively squeezing; when feel ready let out a slow exhale breath while still keeping PC muscle relaxed then repeat 5 more times over one-minute session total each day moving forward.

Should You Master Standard Kegel Exercises First?

Kegels can be an effective way to help men beat premature ejaculation, but they should only be practiced after mastering standard pelvic floor exercises first. Doing so will ensure you have the right muscle groups targeted and that any reverse kegel movements are done correctly — helping make them more successful overall!

Dangers of Kegels & Premature Ejaculation

While practicing these different types of exercises may seem like a low-risk approach for treating PE, it’s important not to overdo them as this could lead to further issues such as pain or discomfort in your lower back/abdomen region if excessive force is used during training sessions (especially if being done regularly). Additionally, you should never practice Kegels while urinating as this could weaken your bladder muscles and lead to incontinence over time

How Long To See Results?

With regular training sessions (done correctly), men can expect results within a few weeks — with improvements becoming more significant after two months or so. It’s important not to get frustrated during the process though; remember that any progress made is still good news and will help make future lovemaking experiences even better eventually!

Takeaway

Pelvic floor exercises such as Kegels are an effective way for men who suffer from premature ejaculation to strengthen their PC muscle groups in order to achieve greater control over timing orgasmic sensations during lovemaking sessions.

Additionally, reverse Kegels can be used concurrently to help relax the same muscles even further when necessary while also providing the benefit of improved sexual performance overall!

When done correctly and consistently over time results should start showing within a few weeks with improvements becoming more significant after two months or so — helping make future experiences much more enjoyable for both partners involved ultimately leading to longer-lasting intercourse on average compared to those who do not practice such techniques regularly.

So get started today and see what other benefits these powerful movements may offer you in the bedroom department soon enough!