The objective of this article is to help you have better control of your ejaculatory reflex through learning some really simple techniques.
Specifically, today you’ll learn how different forms of kegel exercises can help prevent premature ejaculation, and you’ll learn how to apply these pelvic floor exercises to your own sex life.
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What Are Kegels?
Kegels were originally developed by Dr. Arnold Kegel in 1948, to help prevent or minimize urinary incontinence in women who had recently given birth. Today, kegels are done to help prevent and cure a variety of sexual dysfunction for both men and women, including premature ejaculation in men.
“Doing a kegel” basically means squeezing your pelvic floor muscles, and then releasing them. Your pelvic floor muscles are the ones you would contract/squeeze if you wanted to stop the flow of urine mid-stream while you were peeing.
For both men and women, these muscles are located between the pubic and the tail bones. This area of your body is also known as the perenium, and it’s basically the area of soft skin between your testicles and anus.
*(NOTE: The musculature of your pelvic floor expands far beyond the small area of the perineum, it’s just useful to have this as a focal point for your mind when doing kegels and reverse kegels).
Benefits of Kegel Exercises
1. They’ll Help You Last Longer in Bed
This is probably one of the core reasons you’re here: you want to last longer during sex (and be able to control your ejaculations). Luckily, doing kegels has been proven throughout multiple studies to do just that.
Here’s some data:
A 2014 study was conducted on 40 men with lifelong premature ejaculation. These men had reported a baseline intravaginal ejaculatory latency time (IELT) of less than one minute; in layman’s terms, they came upon penetration within 60 seconds.
After the end of a 12-week pelvic floor muscle rehabilitation program, 82.5% of the men “gained control of their ejaculatory reflex”, with their average IELT time skyrocketing to 146.2 seconds. For a second, let’s assume the average before this program was 50 seconds; this means that through practicing kegels, 82.5% of men nearly tripled the amount of time they last for!
Even further, 39% of these successful men were evaluated again 6 months after the rehab program ended; they had maintained an average IELT of 112.6 seconds. This sounds slightly less impressive, but considering the average IELT for these 13 men was 39.8 seconds, this is still nearly a 200% increase in lasting power.
This is why I’ve included kegels in my Orgasmic Mastery Course, and it’s why I do them regularly too.
Training your pelvic floor area with regular kegel exercises that include slow kegels, fast kegels and reverse kegels, will be instrumental in improving your overall sexual function. If youwant to last longer in bed (and prevent premature ejaculation), doing kegels to build strong pelvic floor muscles could help you.
And if you REALLY want to last longer in bed…
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2. Kegels Can Prevent Premature Ejaculation AND Erectile Dysfunction
Here’s some more data:
Although the previous study was conducted on male patients who had the long-term medical condition of premature ejaculation, there is ample research to further prove that kegel exercises are fantastic for developing control during sexual intercourse. That being said, let’s take a look at a systematic review of ten different studies.
Published in the Physiotherapy Journal by Christopher Myers and Moira Smith, the purpose of this paper was to investigate what type of pelvic floor rehabilitation routines were most effective in increasing ejaculation control and improving sexual performance.
After looking at ten studies where participants were 18 or older with erectile dysfunction or premature ejaculation, it was confirmed that all training protocols showed minor to significant improvement when it comes to premature ejaculation and erectile dysfunction.
Here, significant improvement refers to a combination of things: an increase in sexual stamina, strengthened pelvic muscles, and increased sexual satisfaction being the core benefits observed. Overall, while this review shows that developing strong pelvic floor muscles is highly beneficial for a man’s sexual health, there are further benefits that can occur in men from this simple exercise alone.
A stronger, more healthy and flexible pelvic floor (with greater blood flow) will improve your entire sex life – including your ability to get and maintain harder erections, and even to help prevent blue balls. There is a catch though… it IS possible to do too many kegels and hurt yourself. We’ll get into that later…
For now, let’s talk about one more benefit that’s super important.
3. Kegels Help Strengthen Your Root Chakra
Now you might be rolling your eyes at this, but hear me out. Your pelvic region is seen as a power spot in your body by multiple wisdom traditions that have been passed down for generations.
In Tantric Sexuality, a healthy and powerful root chakra is seen as the source of your vitality, aliveness, and the root of your overall well being. Without vitality, aliveness and well-being, you’re not going to be able to have the sexual encounters and sex life you want.
When you perform a kegel or reverse kegel, you are activating your pelvic floor, or in biological terms, your pubococcygeus muscle (PC muscle). Kegels bring focus and awareness to your pelvic floor (the root chakra), and this awareness can help “activate” or “generate” qualities of aliveness and vitality in your body.
Exercise to try: Close your eyes, pay attention to your cognitive and emotional state, and all of the sensations in your body too. Then squeeze and release your pelvic floor muscles 10 times (1 second squeeze, 1 second release) for a total of 20 seconds. Then pay attention to your cognitive and emotional state again – and the sensations in your entire body too. I bet you’ll notice a subtle difference.
This subtle difference (with practice) can be cultivated to be a powerful force of vitality in your life. Long-term, this pelvic floor muscle training will help you minimize sexual dysfunction AND develop a more grounded and powerful presence because the ‘root‘ of your body will be more relaxed and energized.
How to Do Kegels
If you’ve never done a kegel before, it can be a bit confusing to figure out. (And yes, that is a photo of me. Kegel powers activate)!
You’re not going to get the best results on your first try, and that’s fine. There are a few different techniques for learning how to do kegels, but this next one is probably the easiest:
The next time you have to pee, go sit down on the toilet and start to urinate. Being seated instead of standing will allow more of your musculature to be relaxed, and it’ll be easier to pay attention to the inner workings of your body so you can isolate the right muscles.
While you’re peeing, stop the flow midstream. This should be rather intuitive for most, but it should feel like you are slightly flexing your penis, pelvic floor or area around your pubic bone (you may even feel your anal sphincter tighten a bit, too). This flexing is the contracting of your pelvic floor muscles, and you’ve just done a kegel!
With this knowledge…
You can start to think about a what a daily routine to strengthen your PC muscles might be like. Personally, I do kegels and reverse kegels every day, and I’ll share my exercise routine with you later in this article.
First, it’s VERY important to be aware that you can do too many kegels. Lots of guys do way too many kegels and end up giving themselves WORSE premature ejaculation. It’s more common than you might think…
Can You Do Too Many Kegels?
Yes. This is not something a lot of guys talk about. Although practicing kegels can lead to intense orgasms and can minimize early ejaculation, one of the side effects of doing too many kegels is that your pelvic floor will become too tight.
And what does a tight pelvic floor do? It causes premature ejaculation. Tension is actually one of the most common causes of premature ejaculation. And… Relaxation leads to lasting longer in bed. It’s almost as simple as that.
Think about doing squats at the gym – if you squat every day without stretching, and you relentlessly fatigue your quads and hamstrings, even walking will be difficult. Another example would be if you did 100 bicep curls every day, but never did any tricep exercises to provide balance to the musculature of your arm… that’d be a problem.
When it comes to pelvic floor exercises, you CAN overdo it – just like any other muscle group. And overdoing kegels will create problems for your sex life.
*(Also it should be noted that most guys don’t have weak pelvic floor muscles. Most guys just need to tone and develop their entire pelvic floor area).
Signs of Overdoing Kegels:
It’s easy for most guys to miss the signs of overdoing kegels. If you’ve done a lot of kegels for a while, it may feel like you have a really good mind-muscle connection with your pelvic area. While you may be targeting the correct muscles, you may actually be leaving your PC muscles in a state of constant tightness & tension.
Things to watch out for:
- premature ejaculation not going away
- noticing tension in your pelvic area throughout the day (pay attention to your pelvic floor right now and see if you can relax it at all)
- general anxiety or feelings of go go go
- not feeling relaxed and easeful
Your pelvic floor needs a good length of time to actually relax, and if it can’t relax, it’ll affect all areas of your life. Remember the section about your root chakra? It matters. Interesting fact, your pelvic floor has SUCH an impact on the rest of your body that TMJ patients (patients with pain in their jaws) are often referred to pelvic floor physical therapists. Chew on that.
Back to the bicep curls example…
If you only do bicep curls when you work out, eventually, your triceps will become comparatively smaller, leaving you imbalanced and leaving potential gains for another group of muscles on the table. Your arms won’t function as well, and though part or your arm will be stronger, the entire structural integrity of your body will be weaker.
This is a similar situation for your pelvic floor. If you only do kegels, you’re setting yourself up for failure. You need to balance these out with reverse kegels.
Reverse Kegel Exercises for Premature Ejaculation
To start, let’s make sure we’re on the same page about pelvic anatomy. There’s only one set of PC muscles in your pelvic area. It’s a web of muscles that all weave together in your pelvis in a truly remarkable anatomical design.
Standard kegels ONLY train the contraction of these muscles. There is not an opposing muscle group to squeeze for a reverse kegel (like the bicep/tricep example), and you cannot expand a muscle. Muscles only contract.
So how does this work?
Reverse kegels relax the web of PC muscles in your pelvic floor by expanding them downward in an expansive push. Think of a trampoline. When you stand in the middle of a trampoline, you sink down a ways, and the material of the trampoline expands with your weight. This is similar to how a reverse kegel works with your pelvic floor.
In my opinion this is the best kegel exercise for premature ejaculation (at least during sex). In order to prevent premature ejaculation, your pelvic floor needs to be able to relax during sexual experience. Otherwise, premature ejaculation will come back again. Quickly.
How to Do Reverse Kegels
An easy way to become familiar with reverse kegels is to experiment with peeing again. Remember the muscles you squeezed to cut off the flow of urine during normal kegels? The next time you pee, try to “push” harder while you pee. As if you were trying to pee a farther distance, or with more pressure. This will likely contract your lower abdomen, lower back, and possibly buttocks muscles too.
Remember there is no pelvic floor muscle to squeeze for a reverse kegel. You can only expand these muscles by squeezing other muscle groups in close proximity to your pelvic floor (and breathing deeply too).
Try this: Place the tips of your fingers on your perenium (the space between your testicles and anus), and try doing a downward push. A more crude way to say it is that doing a reverse kegel is similar to the muscle activity you’d do if you had to take a shit. Do that motion, and see if you can feel your pelvic floor expand. If you can, voila! You’ve done a reverse kegel.
Reverse Kegels are Like a Cheat Code for Sex
Once you get this down, start practicing with this while you masturbate, and you’ll probably notice that it’ll increase your capacity to hold more pleasure without ejaculating. Side note, I highly recommend changing the way you masturbate from now on, because proper masturbation technique can help you last longer in bed.
In sex, if you’re really going at it, press and hold a reverse kegel while you make love. It’s pretty amazing what this can do to help you avoid ejaculation and last as long as you want during sex.
Closure & Reflection
The next time you’re on the precipice of orgasm in sexual activity, pay attention to your pelvic floor. You’ll probably notice that it’s tight. This is a great time to do a reverse kegel, because relaxation in the pelvic floor helps stay away from the point of no return.
Instead, do a reverse kegel, take a deep breath, and try to relax and let tension leave your body. Remember that pelvic floor tension leads to premature ejaculation, and pelvic floor relaxation leads to long-lasting lovemaking.
There are a LOT more techniques to last longer in bed that I suggest, and if you really want to master this part of your life, definitely check out my Orgasmic Mastery Course.
If you’re not ready to make the dive into that journey yet, then at least check out my Free Ejaculation Control Training. It’ll give you some great lifestyle changes and physical exercises you can use to last MUCH longer during sex. Thousands of men have gotten great results with this training.
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And please know that it IS possible for you to create the sex life you want. I used to struggle with premature ejaculation, and I remember feeling hopeless about it… It’s important to me that you know I understand the struggle. I’m not just writing this stuff for the sake of putting info on the internet.
I’m on a mission to help you have the most amazing sex life you can possibly have. That’s why I’ve done things like the 30 day semen retention challenge – I want to grow and help you grow too. Thanks for being here brother. Let me know how I can help.