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Top 11 Exercises for Premature Ejaculation

Published on Feb 23, 2022


By Dr. Surya Bhagwati
Chief In-House Doctor
BAMS | 30+ Years of Experience

Premature Ejaculation is a widespread problem that a lot of men suffer from. There are ways to remedy this problem, with medication and exercises for premature ejaculation as most popular.

This blog explores the most popular exercises for PE that may help improve your sexual performance.
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What is Premature Ejaculation? 

What is Premature Ejaculation?

Premature ejaculation is a sexual dysfunction that causes a man to orgasm and ejaculate just before or quickly at the beginning of sexual intercourse.  

Criteria for being diagnosed with PE:

  • Ejaculate with little to no stimulation
  • Little to no control on their ejaculatory reflexes
  • PE happening frequently and persistently

If you are facing these problems, do not worry as premature ejaculation isn’t a lifelong condition. It can be treated with Ayurvedic medicines as well as exercises for premature ejaculation. 

Premature Ejaculation is More Common Than You Think!

Premature Ejaculation is a sexual disfunction problem that is stigmatized in public, even when as many as 39% of men struggle with PE

This problem is quite common and having PE doesn’t make you any less of a man!

Additionally, there are ways you can deal with PE. 

The in-house doctors at Dr. Vaidya’s have decades of experience in treating sexual health problems, including Premature Ejaculation. The doctors recommend a holistic approach to treat PE with a healthy diet (aahar) and lifestyle (vihaar), along with taking Ayurvedic medicine for sex power (chikitsha). 

In fact, scientific research has proven that exercises for premature ejaculation can help men last longer in bed by better controlling their ejaculatory reflexes. 

Dr. Sumit Patil on ways to combat premature ejeculation.

Causes of Early Ejaculation 

Causes of Early Ejaculation

There are several reasons that you may be dealing with premature ejaculation. These can range from stress and anxiety, which are most common, to less common reasons like physical and physiological problems. 

Here’s a list of the most common causes of early ejaculation:

  • Stress
  • Sexual performance anxiety
  • Guilt
  • Poor body image issues
  • Relationship problems
  • Depression 
  • Sexual repression
  • Hormonal imbalance
  • Irregular neurotransmitter levels
  • Prostate or urethra inflammation
  • Genetically inherited traits 

Kegel Exercises for Premature Ejaculation 

Kegel exercises are designed to strengthen the pelvic floor muscles. These exercises are easy to do and do not require any specialized equipment.

You can perform 3-5 sets (10-20 repetitions per set) of these Kegel exercises for men. Doing this regularly can help delay climax and improve control.

Before getting started with Kegel exercises for PE, you need to know where the pelvic floor muscles are located. 

Finding the Pelvic Floor Muscles

There is a simple way to find your pelvic floor muscles:

When you are urinating, try to stop and start the urine stream. The muscles you feel tightening behind your groin are the pelvic floor muscles. 

How to Perform Kegel Exercises?

kejel exercise for premature ejaculation

You can perform Kegel exercises for premature ejaculation while lying down on all fours, sitting in a chair, or standing up. But if you are new to these exercises, we recommend you start by lying down on your back. 

Steps to perform Kegel exercises:

  1. Lie on your back on a flat surface
  2. Tighten and hold your pelvic floor muscles for 5 seconds
  3. Now let go and relax the muscles 
  4. Repeat steps 1 and 2 about 10-20 times to complete a complete Kegel exercise set

You should try to get 3-5 sets of these exercises done a day. Doing Kegel exercises can really help with Premature Ejaculation. 

Tips to keep in mind when doing Kegel exercises:

  • Don’t tighten the muscles in your butt, stomach, or thighs
  • Make sure you relax your muscles between every squeeze
  • Don’t hold your breath
  • Don’t push down while squeezing your pelvic floor muscles
  • If at any time during these Kegel exercises you feel pain, consult your doctor immediately

Kegel exercises are great, but you can also benefit from Yoga for premature ejaculation.

Yoga Exercises for Premature Ejaculation 

Ayurveda has always been a holistic science that helps treat the root cause of the problem instead of just the symptoms. 

Yoga can help in improving sexual performance and the problem with Premature ejaculation:

  • Boost your stamina
  • Improve your sex power and strength
  • Strengthen your pelvic floor muscles
  • Elevate energy levels
  • Improve focus and drive

Studies have also supported the effectiveness of yoga for premature ejaculation. 

Here are six yoga asanas that help strengthen the pelvic muscles and are great exercises for premature ejaculation:

1) Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)

Dhanurasana is named as such because it results in your body bending in the shape of a bow (Dhanusha). This yoga asana can help stimulate your reproductive organs, improve the flexibility of the back muscles, and relieves stress and fatigue. It can also help improve kidney health and strengthen abdominal muscles. 

The further back you can pull yourself (without hurting yourself), the better. Also, if you can hold your ankles, you can use a strap to perform Dhanurasana. 

2) Ashwini Mudra (Horse Stance)

 Ashwini Mudra (Horse Stance)

Ashwini mudra is the Horse stance that is known to strengthen your pelvic floor muscles. So, if you want a single yoga exercise for premature ejaculation, Ashwini mudra is the way to go. 

Along with the anal muscles, this yoga asana also helps strengthen your back, neck, and shoulder muscles. 

3) Matsyasana (Fish Pose)

Matsyasana (Fish Pose)

Matsyasana, also known as the fish pose, can help stretch the hips and stimulate the organs in the abdominal area. This can help with premature ejaculation and sexual health. 

This yoga asana also helps improve your posture and strengthen your neck and upper back muscles. 

4) Paschimottanasana (Seated Forward Bend)

Paschimottanasana (Seated Forward Bend)

Paschimottanasana is a simple but effective yoga exercise for premature ejaculation. It can help strengthen the peroneal muscles that help maintain your erections. 

This yoga asana can also help relieve stress, stretch your shoulders, and stimulate your kidneys, liver, and digestion. 

5) Mayurasana (Peacock Pose)

Mayurasana (Peacock Pose)

Mayurasana is the Peacock pose that looks complicated but is easy to achieve. The benefit of this yoga for premature ejaculation is its ability to promote blood flow to your groin, improve core strength, and lower stress. 

Doing this yoga asana is a great way to get your blood pumping before sex and help manage performance anxiety. 

6) Kapalbhati (Skull Shining Breathing Technique)

Kapalbhati (Skull Shining Breathing Technique)

Kapalbhati is a breathing technique that’s said to be effective at delaying your orgasm, especially if you practice it during intercourse. 

When you feel like you are about to ejaculate, start this breathing technique while breathing out through the mouth. This can help delay ejaculation in men. 

Exercises for premature ejaculation are a great way to delay climax and improve sexual performance. But Ayurveda also provides chikitsha to help men with their sexual health problems. 

Aahar (Diet) & Chikitsha (Medication) to Combat Premature Ejaculation

Talking to an Ayurvedic doctor is a great way to find the best treatment plan for your premature ejaculation. 

The doctor will provide the right aahar (diet) as well as suggest the right herbs or ayurvedic medicines for premature ejaculation. This is especially true if you have diabetes, blood pressure, stress, or anxiety problems which are known to worsen premature ejaculation. 

Aahar for Premature Ejaculation

Aahar for Premature Ejaculation

When it comes to your diet for premature ejaculation, eating Sattvic foods in a balanced diet can help revitalize your body and mind while resetting your inner balance. And if you are confused, sattvic foods are fresh, light, and healthy. They help calm the mind, boost energy, and bring you clarity and happiness. 

Foods like fresh fruit, whole grains, leafy greens, legumes, nuts, seeds, milk, and ghee are Sattvic in nature. 

Chikitsha for Premature Ejaculation

Chikitsha for Premature Ejaculation

Ayurvedic doctors can recommend you take Ayurvedic herbs, kadhas, or formulations to help with PE. New age Ayurveda products that provide the same benefits as these herbs and kadhas are now available online. 

Dr. Vaidya’s have a few sexual wellness products that are specially designed for men:

  • Shilajit Gold: With the power of pure Shilajit, this ayurvedic medicine for sex power can help boost vigour and vitality in men. 
  • Shilajit Oil: This oil can be applied directly to the penis and helps improve endurance and stamina. 
  • Herbo 24 Turbo: This is our best-selling strength booster that’s helped improve sexual health for thousands of men.

All three of these products are made with natural ingredients and aren’t known to cause any side effects, even with regular use. This makes them safer alternatives to allopathic medicines like Sildenafil.

While these products don’t require a doctor’s prescription, talking to an ayurvedic doctor can help give you a better understanding of how to maximize your gains with these sex performance boosters. 

Treating Premature Ejaculation 

Treating Premature Ejaculation

Most men tend to shy away from the topic of Premature Ejaculation. However, you need to understand that PE is a common problem that can be treated. 

The right exercises for premature ejaculation can help while taking ayurvedic medication (chikitsha) can enhance the results you see. Following this up with the right aahar (diet) can provide more stable results. 

FAQs on Exercises for Premature Ejaculation

How long do men last before orgasm?

Studies found that men can last between 33 seconds to 44 minutes in bed before ejaculating. The average time it took men was found to be 5.4 minutes. 

How to improve premature ejaculation?

Following a balanced diet (aahar), adopting a healthy lifestyle with yoga exercises (vihaar), and taking ayurvedic herbs or medicines (chikitsha) is the best long-term method to improve your PE. 

Can squats help with premature ejaculation?

Squats, especially front squats are great for premature ejaculation. They help improve blood flow to the genitals while strengthening your pelvic muscles. 

Is there are permanently premature ejaculation cure?

If you regularly perform exercises for premature ejaculation mentioned in this blog, your pelvic floor muscles get stronger and help reduce PE and delay climax. 

How effective is Kegel exercise for premature ejaculation?

Kegel exercises strengthen the pelvic floor muscles and improve blood flow to the groin to help you last longer in bed

Should I do squeeze exercise for premature ejaculation?

The pause-squeeze technique is great for PE and is simple as well. 

Are there any home remedies for premature ejaculation?

There are 20 home remedies for premature ejaculation that can help you last longer in bed. 

premature ejaculation can be cured with food?

When it comes to aahar (diet) for PE, eat foods that are Sattvic (simple) and avoid Rajasic (overstimulating) foods. Foods with zinc and potassium can also help improve PE. 

Which doctor should I visit if I have premature ejaculation?

You can talk to your general physician or a urologist if you think you have premature ejaculation. Ayurvedic doctors can also help with treating sexual disorders like PE.

What is the best exercise for premature ejaculation?

Exercises that help strengthen your pelvic floor muscles are the best exercises for premature ejaculation. this can include yoga asanas like Ashwini Mudra (Horse Stance) and Kegel exercises.

Dr. Surya Bhagwati
BAMS (Bachelor of Ayurveda, Medicine, and Surgery)

Dr. Surya Bhagwati is an established, well-known Ayurvedic expert with over 30 years of experience in treating and consulting in the field of Ayurveda. She is known for the timely, efficient, and patient-centred delivery of quality health care. The patients under her care receive a unique holistic treatment comprising not only medicinal treatment but also spiritual empowerment.

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