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5 Exercises to Help You Last Longer in Bed

by | May 6, 2022 | Sex

Techniques to overcome premature ejaculation

When you finish early during sex, it’s not likely to make the list of your proudest life moments. But whether it happens during oral sex, penetrative sex, or other sex positions, blowing your load early is nothing to be ashamed of.

Due to its wide-ranging psychological and physical causes, premature ejaculation (PE) is a common condition affecting around 30% of men. So, if you’re familiar with the experience of premature ejaculation, you’re far from alone. And if you’re looking for ways to manage premature ejaculation, we’re right by your side with 5 exercises to help treat premature ejaculation.

But first, what causes premature ejaculation?

The causes of premature ejaculation differ depending on whether the condition is classified as lifelong (has occurred for most, if not all, of your life) or acquired (that has developed suddenly after a period of normal penile function).

Lifelong premature ejaculation is thought to be caused by a chemical imbalance in the brain that lowers the threshold for ejaculation. Men who live with lifelong PE typically require less sexual stimulation and are prone to quicker ejaculation. Psychological causes, like performance anxiety, can also contribute towards lifelong PE on a secondary level.

Causes of acquired premature ejaculation relate to psychological factors, like stress, depression, anxiety, guilt, low self-esteem, low body image, lack of confidence, religious beliefs, or a history of sexual abuse. Biological and physical factors of abnormal hormone levels, abnormal serotonin levels, and inflammation or infection that affects the prostate or urethra can also cause early ejaculation during sexual activity.

What can help premature ejaculation?

Depending on the underlying cause, treatment options that can help delay ejaculation include oral medications, over the counter supplements, behavioural techniques, sprays to reduce penile sensation, sessions with sex therapists, and erectile dysfunction treatments if erectile dysfunction is the cause.

If too much stimulation is triggering early orgasms, men can try to delay orgasm when they masturbate prior or self-impose desensitisation methods, like cock rings and desensitizing condoms.

There are also exercises that can help to strengthen pelvic floor muscles, delay ejaculation, and ultimately help a guy last longer in bed.

5 Exercises for how to last longer in bed

Try to reduce performance anxiety through breath

Often men who lose control too early tend to make the matter worse by focussing on what’s happening with their sexual performance downstairs. Instead, a more satisfying sex life could be achieved by switching focus to the breath.

When aiming for delayed ejaculation through deep breathing, try to maintain deep inhalations through the nose followed by long exhales through the mouth. Alternatively, try to find a breathing pattern that beats to rhythm of your sexual pleasure.

Sounds easy in theory, but sexual techniques can be misleading, so don’t be too hard on yourself if your sexual arousal gets in the way of your breathing. Great sex takes practice.

Learn the edging technique

A potential premature ejaculation fix that can be practiced during penile vaginal intercourse or masturbation, the edging technique (aka the “stop start” technique) has potential to improve erectile function, prolong pleasure, and prevent reaching orgasm too soon.

To try treating premature ejaculation using the edging technique, start by stimulating the penis until the moment just before orgasm. Then resist the urge to ejaculate by removing all stimulation from the penis. Repeat this process several times until you feel you’ve regained enough control for the desired length of your sexual romp.

Strengthen your pelvic floor muscles

If you regularly experience premature ejaculation, you’ll want to acquaint yourself with Kegels. Not just for women overcoming pregnancy, Kegel exercises are beneficial for any sexually active human. They work by strengthening the pelvic floor; a layer of muscles that support important bodily processes down south, like the flow of urine to your urethra.

Pelvic muscles weaken naturally over time. By practicing pelvic floor exercises, men with PE can work towards having longer sex sessions by teaching themselves how to voluntarily contract the pelvic muscles that cause ejaculation. Exercises must be practiced regularly to translate into benefits of improved sexual experience.

You can start the next time you visit the restroom to urinate, by trying to stop your stream mid-flow. Hold your flow for 10-seconds and repeat a few times before you’re completely empty. For best results for overall sexual health, practice with an empty bladder for 10 rounds, three times per day.

Try the “squeeze” technique

The “squeeze” technique is a method of delaying ejaculation that involves stimulating the penis to the point right before orgasm. Once you’re on the verge of orgasm, decrease penis sensitivity by applying pressure to the head of your penis using your fingers.

If you’re worried this technique may get in the way of your partner’s pleasure, simply suggest they offer assistance in applying the pressure to the head of your penis. Sex is a two-player game, after all.

Squats, deadlifts, and kettlebell swings

Everyone knows the benefits of squats and deadlifts in improving strength and cardiovascular health. These compound movements also strengthen the core and increase blood flow to the penis, which is great news for those sexual activities that demand a little extra endurance from your penis.

Kettlebell swings are another gym-based exercise that can be used to improve stamina in the pelvic region, helping you to last longer in the bedroom.

How effective are these exercises?

This 2019 systematic review found pelvic floor training to be effective in treating PE, however no optimal training protocol has been established.

Another small study found the “start-stop” technique to be beneficial in increasing the time to ejaculation when combined with sex therapy.

However, high integrity evidence is lacking across the board. It’s important to remember that what works for one person may not necessarily work for you. Often results are purely anecdotal.

If you’re tired of finishing early during sexual intercourse, consult with your trusted medical professionals (doctor, physical therapist, or sex therapist) who will take into account your sexual history, general health, and mental health when creating a personalised treatment plan for your situation.

We’re here to help!

Is the road to good sex only a doctor’s consult away? Start your PE treatment journey with one of Aussie doctors today.


This guide is designed to be informative and educational. It is not intended to provide specific medical advice or replace advice from your medical practitioner.

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