There are many ways to improve premature ejaculation, including psychological therapy, medication, surgical intervention, and daily exercises. Experts recommend that men should exercise regularly with appropriate exercises to improve their health and speed up the recovery process. Here are the details of the 12 simplest and most effective exercises to prevent premature ejaculation for men to refer to.
Details of 12 Effective Exercises to Prevent Premature Ejaculation
Exercises to prevent premature ejaculation are considered as physical therapy to stimulate the penis in the process of pushing back the symptoms of the disease. This method usually does not cause side effects like Western medicine, nor is it dangerous like surgery. Patients only need to persevere for a long time to be able to control their condition and improve premature ejaculation.
Here are the details of the 12 simplest and most effective exercises to prevent premature ejaculation that you should not miss:
Upward Facing Dog
Upward Facing Dog is one of the most effective exercises to cure premature ejaculation that men should not miss. The movements of Upward Facing Dog are extremely simple, easy to perform, and especially directly affect the patient’s lower back muscles. If applied regularly and persistently over a long period of time, it will help reduce back pain when sitting for long periods of time or working in one position for a long time, while also supporting men to be more flexible and last longer during intercourse.
How to perform:
- First, the man lies face down on the floor or a mat, then prop himself up with his hands and slowly push his body up high above the floor until his back, buttocks, and feet are perpendicular to the floor.
- At this point, use both hands and feet to lift the body up so that the muscles are tightened, and breathe evenly.
- It is recommended to do Upward Facing Dog exercise about 8-10 times per day and persistently every day to achieve the best results.
Upward Facing Dog exercises against premature ejaculation
Abdominal muscle exercise to prevent premature ejaculation
Abdominal exercises are often used by men to help tone the body and make it more attractive. However, few people know that this exercise also has the effect of burning excess fat accumulated in the body, especially in the abdominal area. In addition, it stimulates the production of testosterone to make men more confident, control premature ejaculation, and prolong sexual intercourse.
How to perform:
- First, lie on your back on the floor or mat with your legs bent but your feet still touching the floor.
- Then place both hands behind your head, use your abdominal muscles to fold your body forward, you can keep your hands behind your head or bring them up to touch your ankles.
- After basic exercise, if you want to perform advanced movements, straighten your legs and use your abdominal muscles to lift the upper part of your body forward, combine both hands to lift both legs straight up so that your fingertips touch your toes.
- It is best to repeat this exercise 8-12 times per set and 3 times per day.
Effective Kegel Exercises for Men
Kegel is one of the simplest and most effective exercises for preventing premature ejaculation that men should not ignore. The movements of Kegel directly affect the pelvic floor muscles, including the small muscles and the pubococcygeus muscle.
When performed regularly and correctly, this exercise helps men control premature ejaculation, stimulate sexual desire, promote better blood flow to the genital area to increase the hardness of the penis, and help both partners achieve excitement during intercourse. Additionally, Kegel exercises help increase the quality and quantity of sperm, and prevent diseases related to the prostate gland in men.
How to perform:
- First, you need to identify the PC muscle or the pelvic floor muscle by stopping the flow of urine or squeezing as if holding gas. The PC muscle will appear and you can easily identify it.
- Then, hold the PC muscle tight for about 10 seconds and release it quickly, repeating this process about 3 times with a 10-second break in between.
- Continue to hold the PC muscle and release it quickly for 5 seconds, repeat this process 5 times with a 5-second break in between each time.
- Finally, perform the movement of holding and releasing the PC muscle for 30 seconds, do this exercise 3 times and take a 30-second break between each time.
Effective Yoga Exercises for Men to Prevent Premature Ejaculation
Yoga is an exercise that brings many special health benefits, not only helps maintain a balanced physique but also enhances flexibility, reduces stress and pressure, eliminates excess fat, provides sufficient energy for the body, and slows down the aging process. Especially, yoga poses help strengthen men’s sexual health, improve the effectiveness of premature ejaculation or erectile dysfunction, and increase sexual desire. Therefore, wives whose husbands suffer from premature ejaculation should practice yoga regularly with their partners.
Yoga exercises against premature ejaculation
Men who are experiencing issues with their sexual health can try one of the following yoga exercises for premature ejaculation:
The Bridge Pose:
- The practitioner lies on their back on a mat, relaxing their body and keeping it straight. They should not arch their back.
- Slowly, they bend their knees and push their buttocks and hips up, forming a stable posture with their legs spread out.
- Next, they inhale and hold the pose as long as possible, while squeezing their PC muscles for 3 seconds.
- Then, they exhale, relax their body, and slowly lower themselves back to the initial lying position.
- They should relax for about 5 seconds and repeat these movements 3-4 times.
The Cobra Pose:
- The practitioner starts by lying face down on the floor or yoga mat in a relaxed position with their arms parallel to the ground. They should keep their palms flat, fingers pointing forward, and legs extended straight.
- Then, they inhale deeply and push their body up, keeping their stomach off the ground, while their arms and legs maintain their initial position and their face is turned upwards.
- They should hold this pose for about 30 seconds, then return to the starting position and repeat the movement 5-10 times.
The Grasshopper Pose:
- The practitioner lies face down on the floor, placing both hands loosely by the hips.
- Firstly, inhale and bring the feet together, then use the abdominal muscles to lift the legs up as high as possible.
- Maintain this position for about 40-60 seconds, with both hands remaining in the initial position. Then, slowly lower the legs and regulate the breathing.
- Individuals with premature ejaculation should perform this exercise for about 15 minutes daily, persistently practicing every morning for maximum effectiveness.
The Candle Pose:
- For this exercise, first lie on your back on the floor with both hands supporting the sides of the hips, using the elbows and shoulders as a fulcrum.
- Next, lift the body slowly upward so that the torso and legs form a straight line and are at a 90-degree angle to the floor, while maintaining a steady breathing rhythm.
- Pay attention to maintaining this position for as long as possible, then bring both feet over the head so that the toes touch the floor and place both hands on the floor while keeping the legs straight.
Exercise to prevent premature ejaculation for men – Plank
Plank is one of the simple and effective exercises to prevent premature ejaculation. The movements in Plank target the shoulder, chest, and abdominal muscles, not only improving overall health but also promoting flexibility and endurance for bones and joints, supporting longer and more intense lovemaking, and improving premature ejaculation:
- First, lie face down on the floor in a push-up position with your elbows bent at a right angle and your forearms flat on the floor.
- Then, tighten your hips, keeping your buttocks, back, and shoulders in a straight line.
- Remember to breathe evenly and hold this position for 30 seconds before returning to the starting position.
- Perform 7-10 repetitions of the Plank exercise daily to achieve good results. For beginners, it is recommended to start with 30 seconds per set and gradually increase the time.
Exercise to prevent premature ejaculation for men – Aerobic workout
If you are looking for exercises to prevent premature ejaculation and improve sexual performance, you can choose aerobic workouts. This exercise helps to provide the necessary energy for daily activities, improve overall health, and enhance the flexibility of the musculoskeletal system. As a result, men can prolong their sexual activity without feeling tired, and also improve premature ejaculation.
Instructions:
- First, stand straight with your feet shoulder-width apart.
- Lift your knees up to a 90-degree angle and swing your arms over your waist in the same direction.
- Maintain this position for 30-60 seconds, then return to the starting position. You should persevere in doing the exercise for 10-15 minutes to achieve the best improvement results.
The most effective exercise to prevent premature ejaculation – Swimming
Swimming is also known as one of the most effective exercises to prevent premature ejaculation that men should not overlook. Regular training will help to strengthen your health, boost your immune system, make your body more flexible and durable, especially during sexual intercourse.
Swimming exercises against premature ejaculation
Numerous studies have shown that swimming supports improving blood flow to the penis, reducing stress, improving flexibility for the body, helping those who exercise and their partners to have better and more fulfilling sexual experiences. Even when swimming regularly, people who are entering their aging years still maintain their sexual lives as if they were in their 20s-30s.
To ensure safety and effectiveness, men need to be careful not to swim when they are too full or too hungry, warm up thoroughly before swimming, wear comfortable clothing, and keep their bodies warm after swimming. It is recommended to swim at least 30 minutes per session and three times a week to achieve the best results.
Masturbation Interruptus – An Effective Exercise to Prevent Premature Ejaculation
Many people believe that frequent masturbation is a cause of premature ejaculation. However, in reality, if done correctly, applying the technique of Masturbation Interruptus can be an effective method to combat premature ejaculation. This exercise helps to control the timing of ejaculation, but it should be practiced with appropriate frequency and not abused.
How to perform:
- Start masturbating as usual, and when you feel that ejaculation is imminent, stop and relax your body to reduce excitement.
- Repeat this process until you want to ejaculate outside.
- In case you cannot control ejaculation, you can stop the exercise earlier.
Exercise to prevent premature ejaculation – Squats
Squats are another exercise that you should not overlook when looking for ways to prevent premature ejaculation. According to experts, doing squats with weights will support blood circulation throughout the body, especially the reproductive organs. At the same time, it helps the body produce more male sex hormones, improves premature ejaculation and other sexual problems.
How to perform:
- Use 2 appropriate weights for your health.
- First, stand straight with your legs spread apart, hip-width distance. Push your chest forward and buttocks backward.
- Then, slowly lower yourself down until your knees are at a right angle with the floor, and your upper body is leaning forward at a 45-degree angle. Hold the weights in front of your chest with both hands.
- Pay attention to regulate your breathing, keep your shoulders, back, and buttocks straight.
- Breathe in when you go down and breathe out when you go up.
- Perform squats for 12-15 repetitions per set, three sets a day, with rest between sets to achieve the best results.
Notes on practicing exercises to prevent premature ejaculation
Exercises to prevent premature ejaculation often have positive effects in the treatment process of men, so many people choose to apply them. However, to ensure good and safe results during training, it is necessary to pay attention to the following issues:
- Be persistent in exercising every day and apply it for a long time, not stopping halfway.
- Choose exercises that are suitable for your health status, and may combine multiple exercises, but do not overexert yourself as they can have reverse effects.
- If you experience injuries or pain during exercise, stop to handle the injury.
- In addition to exercise, establish a suitable diet, supplement beneficial foods, and avoid foods that are harmful to overall health and sexual function.
- Have a healthy, scientific lifestyle, eat on time, get enough sleep, avoid staying up late, balance work and rest time, avoid stress, fatigue, and pressure.
- Pay attention to healthy sexual activities, regularly and at a reasonable frequency.
- To completely treat premature ejaculation, visit a doctor and receive a suitable treatment plan.
The above is a list of 12 safe exercises to prevent premature ejaculation with the highest effectiveness for men to refer to and apply. Exercise plays a crucial role in overall health and sexual health, but it is only a supportive measure. Men should visit reputable healthcare facilities to be diagnosed and treated completely.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
