Exercises To Help Avoid Premature Ejaculation

One of the ways to cure premature ejaculation is to try various exercises either on your own or with your partner. These don’t work for everyone but sex therapists say that they can be beneficial to a lot of men. In this article, I will go through the stop-start method, the squeeze method and Kegels.

Stop-Start Method

This is the most basic of methods and also costs nothing to try. The idea is that you should stop stimulation and therefore prevent ejaculation. Here’s how it works in practice.

Start stimulation either through masturbation or penetration. As you get aroused, concentrate on the sensations and how it feels. Before you reach the “point of no return” (the point beyond which ejaculation is inevitable), stop all stimulation.

Now wait for the arousal to disappear. You can either wait approximately 30 seconds for most of the arousal to disappear or you can even wait for the erection to subside complete and your penis to go flaccid.

Now, start again stimulation and repeat the stop of all stimulation before you reach the point of no return.

The idea of this method is that you train yourself to recognise your feelings and when you are getting closer to orgasm. With time, you are supposed to be able to last much longer in bed. You keep getting closer to orgasm but “cheating it” and only decide to ejaculate when you desire it.

I have used this method in the past but I only have managed to use it to extend my time when I slow down the pace of sex or masturbation as I feel myself getting closer to orgasm. For the same stimulation, I personally found no increase in time before ejaculation but your results may vary.

Squeeze Method

This technique was pioneered by husband-wife sex therapists, Masters & Johnson, in 1970. This technique is very similar to the stop-start method but instead of just stopping all stimulation, your partner should apply firm pressure to the head (glans) of your penis. In fact, this method allows you to go a few seconds further than with the stop-start method.

The firm pressure should be applied with index and middle fingers on top of the glans and thumb underneath. What happens is that the penis will lose blood and the erection will subside. Now, wait to be aroused again and resume sex. Repeat the technique again if desired, until you are ready for ejaculation. Like the last method, you are supposed to be able to increase your time in bed with practice and training.

As you can see, this technique is very similar to the last one but the advantage it has is that you don’t need to wait as long after using it. Straight away you can work on your arousal.

The disadvantage is that this technique is very difficult to perfect on your own. It is better that your partner applies this technique instead.


These exercises are named after Dr. Arnold Kegel who popularised the technique. They are used to strengthen the pelvic floor muscles in both men and women. For instance, many women can suffer urinary incontinence after child birth due to weakened muscles. By doing Kegels, they can gain strength back in these muscles.

For men, doing Kegels can help build the pubococcygeal (PC) muscle. This is supposed to give greater control of ejaculation.

So how do you identify your PC muscle? It’s easy – it’s the same muscle you use to stop your urine flow. Also, when you use this muscle, your testicles will move up a little.

The idea is that if you build this muscle using Kegels then you will be able to achieve ejaculatory control and even have an orgasm without ejaculation.

The problem with this technique is that very few men have the patience to do the exercises. You must do a lot of repetitions of the muscle every day and you will only see results after a number of weeks. Very few men have the patience to do this.


Exercises are good because they cost nothing and they are totally natural. The true cost of exercises compared to other methods is that they are not convenient. So, it is still worth considering other cures for premature ejaculation such as creams, drugs and natural methods other than exercises.

About Chris

After being diagnosed with PE I've looked up or tried just about everything out there, this blog is a collection of my thoughts and findings. I research everything I write but if you find a mistake let me know in the comments...

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