Try This Workout to Beat Premature Ejaculation

Medically reviewed in January 2022

If premature ejaculation is sabotaging your bedroom performance, one little exercise may be your best bet to regain control. Your mission: Work your love muscles with some pelvic exercises.

The results are in
Italian scientists conducted a study that included 40 men ages 19-46 who experienced lifelong problems with premature ejaculation, and who had no luck using different forms of treatment (including creams, antidepressants and behavioral therapy) to correct the issue. Over the course of 12 weeks, doctors had these men work out their pelvic muscles with a series of targeted strength training exercises. Prior to the study's conclusion, the men’s average time to ejaculation was 32 seconds. At the end of the program, that time increased fourfold to 2.5 minutes, with only five men in the study experiencing no significant improvement. The findings were presented at the European Congress of Urology annual meeting.

For the large number of men who experience premature ejaculation at some point in their lives -- as many as one in three, by some estimates -- the results of the study are a welcome reprieve. Many psychological and biological factors can contribute to the condition, and most men are embarrassed to talk about it. But like any other strength training program that boosts power and endurance, doctors believe that incorporating pelvic exercises into your day helps train your love muscle so you can enjoy the pleasure of sex longer. It's also gives you a great way to boost self-confidence in the bedroom and may be a better option than relying strictly on medicines to treat the problem.

Training to go the distance
In the study, the men received in-office training involving biofeedback and (yikes) electrical stimulation. A practitioner called a pelvic floor physical therapist can help you with a similar routine. However, you can give your pelvic muscles a nice work out without the fancy machines or gadgetry. You can do this exercise just about anywhere, although it's best to keep this part of your routine private.

Get started. Here's how to locate your love muscle and run it through a few reps -- just don't overdo it.

Tune into what turns you on. Self-pleasure can be a solid way to get in some practice, too.

Be patient. Don't expect overnight change. And if you continue to experience premature ejaculation, remember that there are other ways to please your partner.

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