How do you prevent premature ejaculation?

Pelvic muscle exercises for men are called Kegel exercises (after Arnold Kegel, a gynecologist who developed these exercises more than 40 years ago).

Kegel exercises

These so-called Kegel exercises strengthen the pubbocoxygennus muscle (PC muscle), a muscle located near the anus and the prostate gland. The PC muscle is the muscle that pumps involuntarily during ejaculation. By strengthening the muscle and learning to control it, control over ejaculation can be achieved.
Exercising the pelvic muscle for 5 minutes, 3 times a day, can make a big difference in bladder control. Exercise strengthens the muscles that hold the bladder and many other organs in place. The part of the body including the hip bones is called the pelvic area. At the bottom of this area, there are several layers of muscles between the legs. The muscles reach the front, back and sides of the pelvic bone. Two pelvic muscles do most of the work. The largest stretches out like a hammock. The other is shaped like a triangle. These muscles prevent the leakage of urine and feces.

How do you perform Kegel exercises?

For a man who wants to learn how to practice Kegels, the first step is to locate the Kegel muscle. Proceed as follows: If there is an urge to urinate, sit on the toilet with your legs spread, start urinating, then try to interrupt the flow. (The PC muscle is the muscle you use for this.) After starting the current again, you can try to stop it and start it again. It may take a few attempts to isolate PC muscle, the glutes have a tendency to inward if the legs are not kept wide.
Once a man has mastered the ability to regulate PC muscle contractions, he is ready to put them into practice. First try to hold the contraction for a few seconds , three or four times a day. In the following weeks as the training continues, the duration can be slowly but surely increased until it is possible to maintain it for 10 to 15 seconds. After this, the Kegels can be alternated with series of rapid short contractions. This can be gradually increased to a daily routine of 100 rapid PC contractions and five muscle holds.

  • Stop the flow of urine during urination. If this is not easy, then the exercises are definitely necessary.
  • PC muscle exercise: tense and relax the PC muscle. Start with 20-30 times, and slowly but surely work your way up to 100-200. Finish with 300 times EVERY DAY, for the rest of your life.

The Kegel exercise strengthens the PC muscles, which improve the following:

  • Control over ejaculation
  • Prostate health
  • Increased strength of the erection
  • Power of ejaculation
  • Bladder control

Kegel exercises are easy to learn, easy to do, and don’t take much time to do during the day. In practice, most men will master the exercises after three or four times. If one has ever tried to interrupt the flow during urination, one has used the PC muscle. If the PC muscle is tensed and held for 10 seconds during a number of series, the Kegel exercise is performed.
After a few months of dedication in practice, a man is ready to try using the Kegel during intercourse to stop ejaculation.

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