Premature ejaculation is not a willpower problem and it is not rare, it is the commonly reported male sexual complaint there is. What is less well known is that one of the more effective tools for managing it is not a pill, a cream or a prescription. It is a muscle group you have probably never consciously trained: your pelvic floor.
In this blog, DirectMeds will provide you with everything you need to know about what the clinical research actually shows about Kegel exercises for premature ejaculation, how to do them correctly, how they compare with other treatment options and when it is worth speaking to a doctor.
What Is Premature Ejaculation?
Premature ejaculation can be defined as a condition wherein ejaculation occurs sooner than expected and is not desired by men. The typical duration in which the condition occurs is 1-3 minutes from penetration. A feeling of lack of control over the process of ejaculation may worsen the situation with psychological distress that comes along with it. Premature ejaculation can either be a lifelong problem or acquired later in life.
A man should know that premature ejaculation is more common than he might think. According to research published in the International Journal of Impotence Research, premature ejaculation is the most common male dysfunction and occurs in about 30% of men around the globe.
- 30% men globally experience premature ejaculation
- 1-3 min is the time frame defining premature ejaculation by IELT
- 82.5% of participants gained ejaculatory control within 3 months of pelvic floor training
What Are Kegel Exercises, Exactly?
Kegel exercises are known to be pelvic floor exercises that are performed through the repeated contraction of muscles that extend from the pubic bone to the tailbone in a fashion similar to a hammock. In men, these pelvic floor muscles are the ones assisting with the function of the bladder and the rectum, and they wrap around the penis, thus playing an important role in the hardening of the penis and the reflex of ejaculation.
From MedlinePlus, which is the medical patient information service of the National Library of Medicine, the best way to locate the pelvic floor muscles is by imagining a situation wherein one is freezing the flow of urine while it is flowing or tightening the muscles that are used to hold the gas passage. The sensation of lift and pressure means that pelvic floor muscles are being activated.
Can Kegels Actually Help With Premature Ejaculation?
Kegel exercises are far more than just the latest fad. In a well documented pelvic floor rehab clinical trial, researchers observed the progress of 40 men suffering from lifelong premature ejaculation. With an initial intravaginal ejaculatory latency time (IELT) of just one minute or less, the men then participated in a 12 week pelvic rehabilitation treatment program. By the end of the treatment, 82.5 percent of the participants, i.e., 33 men, had learned how to control the ejaculatory reflex.
More importantly, the achieved improvement persisted over time as a follow up conducted six months later indicated that those who took part in the program continued to enjoy an average IELT of 112.6 seconds.
A recent literature review conducted in 2024 and published in the Journal of Sexual Medicine involved an analysis of 154 studies in total with the help of five inclusion criteria, thereby identifying 15 studies with reliable data in the area of pelvic floor exercises and premature ejaculation. All studies selected were in support of the idea that Kegel exercises can improve IELT.
Study | Study Design | Duration | Key Outcome |
Pelvic floor rehabilitation study (PMC / NCBI) | 40 men with lifelong PE, baseline IELT ≤ 60 seconds | 12 week program | 82.5% regained ejaculatory control; average IELT rose to 146.2 seconds |
6-month follow up | 13 of 33 responders reassessed | 6 months post treatment | Sustained average IELT of 112.6 seconds |
Integrative literature review, Journal of Sexual Medicine (2024) | 15 studies included from 154 screened | Varied across studies | PFMT consistently improved IELT and reduced PE severity |
How to Do Kegel Exercises for Premature Ejaculation
Technique is more important than effort. Squeezing the wrong muscles or working the abs and buttocks will not help you gain control. Here is the step-by-step method based on instructions from the Urology Care Foundation and MedlinePlus.
- Find your muscles: You can test this by trying to stop urine when you are going to the bathroom or by squeezing the muscles that you use to hold gas. The feeling of contraction you experience is your pelvic floor. Use this information only to identify your muscles and not for exercising.
- Find a comfortable position and empty your bladder: The easiest position while you are learning the exercises is lying down but you can later move to a sitting or standing position.
- Contract and hold: Tighten the muscles of your pelvic floor for 3 to 5 seconds while keeping the muscles of your stomach, thighs and buttocks relaxed. Continue normal breathing and do not hold your breath.
- Relax completely: Make sure you are fully relaxed for 3 to 5 seconds before the next contraction. Full relaxation is an important aspect of the method.
- Repeat the exercises: The goal is to complete 10 repetitions in each series of exercises and do 3 series during the day.
- Increase the amount of contraction gradually as your skills improve in 2 to 3 weeks.
- Introduce rapid squeezes: At the point when the slow squeezes begin to become simple for the user, he should start doing some rapid squeezes. This improves the speed of the reaction required to stop the ejaculation reflex during the arousal period.
- Patience and consistency are required: Clinical studies show that programs with good results last 12 weeks. Therefore, once a person has started to perform exercises, they should wait for at least 4 to 6 weeks and only then find out whether they are effective.
Kegels vs Other Premature Ejaculation Treatments
Approach | How It Works | Time to Notice Results | Considerations |
Kegel/pelvic floor training | Strengthens the muscles involved in the ejaculatory reflex | 4 to 12 weeks of consistent practice | Free with no side effects & requires ongoing consistency |
Stop start/squeeze technique | Behavioural pause and resume method during arousal | Varies, often combined with Kegels | No cost and works best with an involved partner |
Topical anaesthetic creams or sprays | Temporarily reduce penile sensitivity | 10 to 30 minutes after application | Can transfer to a partner if not wiped off or used with a condom |
Prescription oral medication | Alters the neurochemical ejaculatory threshold | Days to weeks depending on the medication | Requires a doctor's assessment and prescription; possible side effects |
Combined approach | Pelvic floor training plus behavioural technique plus medical treatment where needed | Individual, guided by a doctor | Often gives the most reliable long term outcome |
What are the Tips to Get the Most Out of Kegel Exercises?
- Give priority to regularity rather than intensity: It is better to do three sets of exercises the correct way than to spend a lot of time on one session.
- Monitor progress for some time: A gradual improvement is usually present and it is particularly important to record the sessions.
- Combine Kegel exercises with stopping and squeezing techniques to increase the level of control while preparing the pelvic muscles for work.
- Don’t overdo things: The Urology Health Foundation says that too much functioning of muscles may result in muscle tension which makes the control worse.
- If a person is not sure that he is using the true muscles, a doctor will help him to find out.
When Kegels Alone Are Not Enough?
While pelvic floor exercises are extremely useful to many men, premature ejaculation may coincide with erectile dysfunction, anxiety or hormonal issues that merit a medical consultation. If you have practiced Kegels religiously for 6 to 8 weeks without experiencing any improvement in your situation or if premature ejaculation has had an impact on your self esteem, it would be a good idea to seek medical advice instead of speculating about what could be causing your problem.
DirectMeds offers men in Australia the convenience of consultation with AHPRA-certified doctors online, with a free and discreet assessment that allows you to get an individualized treatment plan without having an awkward face to face conversation.
Frequently Asked Questions
How long does it take for Kegel exercises to help with premature ejaculation?
Most clinical programs involve around 12 weeks of exercise with noticeable improvements happening as soon as 4 to 6 weeks of Kegel practice.
Can Kegel exercises completely cure premature ejaculation?
Pelvic floor training helps many men, especially those suffering from a muscle issue or lifelong premature ejaculation. However, this problem is complex and in some cases, using Kegels along with behavioral methods or medical treatment is the best course of action.
Are Kegel exercises safe to do every day?
Yes, as long as they are done properly. Stick to the advice and limit yourself to around 3 sets of 10 repetitions daily. Going over this amount is unlikely to accelerate your results and it might lead to strain.
Can I do Kegel exercises if I also have erectile dysfunction?
Yes, you can. Stronger pelvic muscles contribute to both maintaining an erection and having better ejaculatory control and can help with ED as well. If the ED plays a role, a doctor's opinion would be necessary in parallel to your exercise program.
How do I know if I'm doing Kegels correctly?
You should feel a lifting and squeezing sensation in the pelvic area without using your stomach, thighs, and buttocks to do so, and you should also breathe normally through the exercise. If in doubt, you may check your technique with a pelvic floor physiotherapist.
Do Kegel exercises only help with premature ejaculation or do they improve sex overall?
In addition to controlling ejaculation, a well developed pelvic floor is crucial for maintaining an erection and achieving orgasm, as these functions are performed by the same muscles.