How to exercise for premature ejaculation
Aug 22, 2025
Source: Cainiu Health
Dr. Sun Lianqing
Introduction
Premature ejaculation can be improved through targeted exercises, generally including pelvic floor muscle training and desensitization techniques. During sexual stimulation, when a sensation of impending ejaculation arises, stimulation should be paused until the feeling subsides, then resumed. Repeating this practice helps enhance control over ejaculation. Each training session may last 10–15 minutes and should progress gradually, with the interval of stimulation being extended step by step, to help establish control over the ejaculation rhythm.
Premature ejaculation can be improved through targeted exercises, generally including stop-start technique training, squeeze technique practice, pelvic floor muscle exercises, desensitization training, and psychological adjustment exercises. Detailed explanations are as follows:
1. Stop-start technique training: During sexual stimulation, when ejaculation feels imminent, stop the stimulation temporarily until the sensation subsides, then continue. Repeating this process can help improve ejaculation control. Each training session may last 10-15 minutes. It should be done progressively, gradually increasing the intervals between stimulation, to help develop control over ejaculation timing.
2. Squeeze technique practice: When nearing ejaculation, gently squeeze the tip of the penis, especially the coronal sulcus area, with the fingers, maintaining pressure for several seconds until the ejaculation sensation disappears, then continue stimulation. This method can reduce local sensitivity, and through repeated practice, enhance the ability to delay ejaculation. Appropriate pressure should be applied to avoid excessive compression.
3. Pelvic floor muscle exercises: Consciously contract the muscles around the perineum and anus, hold the contraction for 3-5 seconds, then relax. Repeat this 10-15 times per session, practicing 2-3 sets daily. Strengthening the pelvic floor muscles helps control the ejaculation reflex. Long-term adherence can improve the regulation of ejaculation by these muscles. Focus should be placed on contracting the correct muscles, avoiding excessive involvement of abdominal or leg muscles.
4. Desensitization training: Gradually increase the intensity and duration of penile stimulation to reduce sensitivity. Begin with gentle touching and progressively transition to different levels of stimulation. Remain relaxed during the process, avoid anxiety, and allow the body to gradually adapt to the stimulation intensity, thereby reducing rapid ejaculation responses.
5. Psychological adjustment exercises: Practice deep breathing or meditation before sexual activity to relieve anxiety, shifting attention away from "avoiding premature ejaculation" toward experiencing the process itself. In daily life, positive self-affirmation and communication with a partner can reduce stress and build confidence in sexual relationships. Improving psychological well-being can indirectly help prolong ejaculation time.
When performing the above exercises, progress gradually according to individual circumstances, avoiding haste or overtraining that may cause discomfort. If symptoms do not significantly improve after training or are accompanied by other discomforts, seek timely medical consultation. Under a physician's guidance, combine medication or other treatment methods for comprehensive intervention to achieve better results.
