What Are The Best Premature Ejaculation Exercises? Try These To Last Longer

Steffo Shambo

Updated on Apr 11, 2024
premature ejaculation exercises

Have you ever felt like you’re sprinting to the finish line in a marathon you didn’t sign up for?

No one likes to get forced to participate in a race. If premature ejaculation has you finishing the race before it even starts, then this guide is for you.

I’m sharing my top premature ejaculation exercises you must follow. Do these to go from a quick sprinter into a marathon runner in the bedroom.

These techniques will allow you to earn bragging rights. At last, you can bid farewell to those awkward moments when you blast in less than a few seconds. 

Ready to lace up and say hello to lasting change and sexual stamina that’s sure to impress?

Then, stick around. This guide is one race where all men can come out a winner.

The Power Of Pelvic Floor Muscles

Did you know that the pelvic floor muscles can influence your sexual performance?

They play a key role in normal urination, ejaculation, and urinary continence.

These muscles support your internal organs. They’re also a significant factor in controlling the urethral and anal sphincters.

And these are the very same muscles that are key for gaining better control over your ejaculation.

Here’s what was even stated in an article on NCBI:

“Pelvic floor muscle training appears effective in treating ED and PE”

Consistent exercises are the magic in developing control over your pelvic floor muscles.

Strengthen your pelvic muscles through physical exercise. Why? So you can control your ejaculatory reflex. It’s similar to training your abs to boost your core strength.

men should also work to strengthen their pelvic floor muscles

The Best Premature Ejaculation Exercises To Start Lasting Longer In Bed

Here are the best premature ejaculation exercises:

  • Kegel exercises
  • Breathing exercises
  • Tantra yoga
  • Walks, runs, and cycling
  • Swimming

Practicing these regularly will help you last longer in bed. Plus, they can boost penis blood flow and lead to thicker erections.

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1. Kegel exercises

Kegel exercises are one of my favorite exercises. They’re brilliant to practice for lasting longer in bed.

Of all muscles, the pelvic floor muscles are one of the most important in the bedroom.

This type of exercise involves finding and contracting the right muscles. It’s much like trying to stop urinating midstream by tightening the muscles. Master this, and you’ll have better control over delaying ejaculation.

Now, the key here is consistency. You should also take it slow. Don’t push it or go overboard.

The best part about kegels is that you can work on them anywhere. Whether waiting for your food in the oven or standing outside in public, you can do kegels from just about wherever.

2. Breathing exercises

Focused breathing techniques are underrated. It’s a simple but effective way to control arousal levels and delay ejaculation.

Sounds easy enough, right?

Well, few people are aware of how powerful conscious breathwork is.

By directing your attention to deep breathing, you can reduce sexual tension. Too much arousal often leads to early ejaculation.

You can do breathing exercises in your spare time or even in the heat of the moment. To do so, inhale deeply for a few seconds and exhale softly. Doing so is a breath of fresh air for your sex life!

most modern men arent aware of tantric breathing techniques

3. Tantra yoga

Lifting heavy weights isn’t the only way to strengthen your entire body. Practicing tantra yoga can be just as effective.

This is an ancient practice that can improve sexual stamina. It’s also one way to treat premature ejaculation and erectile dysfunction.

What separates tantra yoga from standard yoga is that many elements are involved.

For instance, you’re not just focusing on the body. You’re also focusing on harnessing your sexual energy. Plus, you’re connecting with your higher self.

Committing to tantric yoga poses can lead to excellent results. When looking at your sex life, I’m talking about longer sex and stronger orgasms.

4. Walks, runs, and cycling

It’s time to step up your game, literally!

Regular aerobic exercises such as the following are beneficial:

  • Walking
  • Running
  • Cycling

These can help you stay sexually active and physically fit for a more extended period.

That said, this doesn’t just improve your fitness and stamina. But they can also improve your sexual performance.

5. Swimming

Swimming is a vigorous physical exercise. It activates multiple parts of your body, including the pelvic muscles.

Moreover, you can even practice pelvic floor exercises in the water. When done correctly, you can improve the muscles connected to your sexual function.

Here’s what was even stated in an article on USMS:

“Masters athletes, and specifically Masters swimmers, maintain better sexual function and satisfaction later into life.”

In other words, swimming can lead to a longer-lasting sex life that’s enjoyable. Physical exercise is essential for staying in good sexual shape.

swimming activates a lot of your muscle groups

Other Techniques For Treating Premature Ejaculation

Exercises aren’t the only way to treat premature ejaculation. There are a few other techniques worth noting:

  • Start-stop method
  • Stop-squeeze method
  • Meditation

I’ll dive into each of these in a bit more detail below.

Start-stop method

The start-stop technique is a game-changer for many men. This method involves stopping sexual stimulation, including sexual intercourse, just before reaching orgasm. Once the feeling of coming has subsided, you can continue.

Sounds interesting, I know. This can lead to ejaculation control if you master this technique. However, it requires discipline.

Using the start-stop method during sex can help you prevent early ejaculation. Then, continuing after arousal levels decrease allows you to go on for longer sex.

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Stop-squeeze method

The squeeze technique can be another effective method for delaying ejaculation.

Now, what’s the difference between this and the start-stop method? Well, this technique is where you gently squeeze the tip of your d*ck. Do this for a few seconds once you begin to feel an orgasm approaching.

Sure, the squeeze technique may interrupt your flow. But the benefits can be worth it. Is your partner always dissatisfied because you don’t usually last that long? Then, try this.


I mentioned breathing exercises previously but mainly focused on the art of tantra.

In this case, I’m talking about standard meditation. This can also help with solving erectile dysfunction. Overall, it benefits your physical, mental, and sexual health.

Working on mindfulness means boosting your self-awareness. This includes your sexual senses and sensations, which can lead to better control over ejaculation.

Some of you may struggle with lasting long because of performance anxiety. If that’s you, consider meditating more regularly. Meditation can ease stress and anxiety.

Communication Is One Of The Best Natural Remedies For Premature Ejaculation

An open, honest conversation is a natural remedy for premature ejaculation.

And not just premature ejaculation, but it can also be a natural solution to erectile dysfunction.

Now, honest conversations aren’t just about saying what’s on your mind.

It’s also about expressing and responding to your feelings. In other words, empathy and compassion are critical. This helps alleviate anxiety and psychological blockages related to your sexual health problems.

So, create a safe space. Make time for a relationship check-in with your partner and have a heart-to-heart conversation.

Building trust like this improves intimacy, which can open the path toward a more satisfying sex life.

opening up to your partner is one effective way to treat pe

Consider Professional Help If Nothing’s Working

Do you feel like you’re running in circles and seeing no progress?

Don’t lose hope if you’re not seeing improvements. 

Sometimes, professional medical advice and guidance from sex therapists, counselors, or intimacy coaches is your answer. 

These experts can provide a holistic approach. Some programs will even address the spiritual components of premature ejaculation.

Sex therapy and counseling

Sex therapy and counseling can provide you with professional support to overcome your blind spots.

Some issues may stem from childhood experiences, leading to male sexual dysfunction in adulthood.

Working with a therapist or counselor can help you explore the possible factors.

Plus, you get to learn techniques to delay ejaculation, reduce anxiety, and improve communication with your partner.

Intimacy and tantra coaches

Intimacy and tantra coaches offer a holistic approach to treating premature ejaculation.

However, they’re usually unconventional. So, having an open mind is crucial. If you feel like standard modern solutions aren’t working or want to discover solutions that even our ancestors used, this could be for you.

A tantric expert can teach you how to make ejaculations a conscious choice rather than a reflex.

Alternative Options For Medication

Aside from exercises and techniques, there are alternative treatments. This includes the following:

  • Natural herbs
  • Delay spray
  • Thick condoms

I’m all for natural herbs, especially from Ayurvedic medicine. This is the most natural method to delay ejaculation and treat premature ejaculation.

Another option includes medical treatment. I generally don’t recommend this. But if it’s a route you want to explore, consult with a licensed medical professional first.

Another natural solution includes improving your diet.

The right foods alone will help you overcome erectile dysfunction and premature ejaculation.

eating healthier food can help you last longer

Conclusion: Regular Exercise Can Naturally Solve Premature Ejaculation And Erectile Dysfunction

Congratulations on reaching the end of this journey!

Or should I say, just the beginning?

With the five premature ejaculation exercises discussed in this guide, you’ve armed yourself with the knowledge to start lasting longer in bed.

Now, you know what to do. From kegel exercises to swimming, commit to these regularly, and you’ll start to see improvements.

Unfortunately, most men struggle not with figuring out what to do but consistently doing what they need to do.

That tends to be why most men fail to overcome their sexual dysfunction.

Moreover, most men haven’t been taught the same tantric techniques their ancestors used to transform their entire sex life naturally.

Interested to know what those secrets are? All the answers are in my free tantric relationship masterclass. This is your gateway to reaching your full masculine potential and achieving total control over your sexual energy.

No more premature ejaculation and erectile dysfunction. Don’t let this be just another page in your browser history. Take a step forward. Go outside of your comfort zone.

Embrace your journey to incredible sexual wellness, and become the lover you’ve always dreamed of being.


Boost your confidence, master your sexuality, and find your purpose.

So you can reignite the passion in your relationship or attract your perfect woman.


What are the best exercises for premature ejaculation?

The most effective exercises for premature ejaculation include kegel exercises. Pelvic floor workouts are great and can help you achieve better control of your sexual function. Running, yoga, and swimming are also good exercises. Plus, meditation and conscious breathwork can help.

Can exercise cure premature ejaculation?

Exercise can indeed treat premature ejaculation effectively. Regular exercise benefits your body and strengthens your sexual function. In particular, pelvic floor exercises are your best friend. 

What helps premature ejaculation?

Thicker condoms, edging, and pelvic floor exercises can help you avoid premature ejaculation. Other modern techniques may include delay sprays and pills, which aren’t always advisable. Your safest bet is to stick to natural solutions like exercise and a good diet.

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Steffo Shambo

Steffo Shambo

Men's Tantric Relationship Coach

I am the founder of The Tantric Man Experience™, a pioneering transformational coaching program for men. With over 1500 hours of certified tantra training in India and Thailand and 7 years of experience helping hundreds of men worldwide save their marriages and reignite passion in their love lives.

I have over 8 million views on YouTube and have been featured on VICE and Newstalk Radio for my life’s work - helping men unleash their full masculine potential.

My holistic FLT method seamlessly integrates ancient tantric philosophy with my modern expertise in relationships, sexuality, dating, and men’s health.

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