Say Goodbye to Premature Ejaculation – Try This 5-Step Exercise Now

June 9, 2023 0 Comments

You can exercise your arms, abs, and chest all you want, but no amount of muscle gain will be able to cure erectile dysfunction or prevent premature ejaculation; instead, you must train your pelvic floor.

Don’t worry if you’re unsure how to do that; we’ve created a five-move workout for you. It is incredibly good at keeping you from shooting too soon because it engages the muscles that are used to control orgasms.

Increasing Pelvic Floor Stability
According to a recent study, men seeking long-term relief from erectile dysfunction might think about strengthening their pelvic floor, which is made up of the muscles that surround the base of the penis and create a shelf across the bottom of the pelvis.

However, this exercise won’t simply aid in the fight against erectile dysfunction; it will also enhance your performance in the bedroom.

Sexual Help & Counsel
If you believe that this workout won’t improve your effectiveness in the bedroom, think about using these resources instead:

Find local resources for assistance and information on sexual health at

The Sexual Advice Association is a nonprofit organization that works to enhance both men’s and women’s sexual health and well-being.


Sets and reps: 3 sets of 30 reps, 3 to 4 times a week

Why: Kegel exercises help to strengthen your pelvic floor muscles. These moves are often recommended to improve people’s sex lives, as they help increase blood flow which has a positive effect on sexual function.

How to do them:

  • Squeeze the muscles that you would use to stop the stream of urine and hold the contraction for one to two seconds (concentrate on only using your pelvic muscles, and not your glutes, thigh, or hip muscles).
  • Release.

barbell front squat

Sets and reps: 3 sets, 8-10 reps

Why: Compound exercises target your body’s biggest muscles. The National Strength and Conditioning Association found that compound moves — which also include the deadlift and bench press — elicit a huge hormonal response, sending your testosterone levels soaring. This can help you have longer, more powerful orgasms.


  • Stand with your feet shoulder-width apart holding a barbell across your upper chest. You can either support the weight on your fingers, with your wrists extended or cross your arms to support the weight.
  • Taking care to keep to not arch your back, push your hips back, and bend your knees to lower your body until your thighs are parallel to the floor.
  • Drive your heels into the floor to push yourself explosively back up to the start position.

Barbell Hip Thrust

hip thrusters

Sets and reps: 3 sets, 10 reps

Why: Hip thrusts will improve your hip mobility, glute strength, as well as your thrust capacity.

How to do them:

  • Lie with your upper back resting on a bench and your feet flat on the floor in front of you.
  • Rest a barbell on the crease of your hips and raise your hips until your body forms a straight line from your shoulders to your knees.
  • Hold for a count and then slowly return to the starting position.
weights, exercise equipment, kettlebell, standing, shoulder, sports equipment, arm, physical fitness, joint, fitness professional,

Sets and reps: 3 sets, 10-15 reps

Why: Research from the Harvard Medical School suggests that a strong pelvic floor region “enhances rigidity during erections and helps stop blood from leaving the penis”. The kettlebell swing will help strengthen your posterior chain and pelvic region, helping you last longer and be more active during sex. It can also improve cardiovascular function.


  • Stand with feet set wider than shoulder-width and bend your knees to grab the kettlebell with both hands.
  • Drive your hips, keep your back flat swing the weight up to shoulder height.
  • Return to the start position and repeat without losing momentum.

Squat Jumps

standing, arm, muscle, leg, knee, barechested, chest,

Sets and reps: 3 sets, 10 reps

Why: Strength exercises can increase your testosterone levels, but squat jumps can also increase blood flow to the pelvic region, making orgasms more intense.


  • Stand with your feet shoulder-width apart.
  • Start the movement by bending your knees and sitting back with your hips. Go down as far as you can before exploding up and off the ground. Keep your head up and back straight throughout the move.
  • Try and land softly to reduce the impact on the knees and lower before repeating.

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