Training to Improve Premature Ejaculation and Enhance Ejaculation Satisfaction

For Men

Hello, this is Rui.

I would like to introduce Kegel exercise, an effective training for “improving premature ejaculation and ejaculation satisfaction”. It also has other benefits for erection and lasting power!
It is a muscle training that can be easily done anytime and anywhere, but it is something that has various benefits!

What are Pelvic Floor Muscles (PC Muscles)?

Role of the Pelvic Floor Muscles

The pelvic floor muscles (PC muscles) are a group of muscles located at the base of the pelvis, supporting the organs such as the bladder, prostate, and others around the urethra and rectum. These muscles play a crucial role in controlling urination and defecation, as well as being essential for sexual function, particularly in the control of ejaculation.

Connection to Sexual Function

When the PC muscles are strengthened, it becomes easier to maintain an erection and control ejaculation. Conversely, if these muscles are weakened, problems such as premature ejaculation and erectile dysfunction are more likely to occur. Therefore, training the PC muscles is vital for enhancing sexual function and maintaining sexual health.

Identifying PC Muscles

To identify the PC muscles, one can focus on the sensation of stopping urination midstream. The muscles used during this action are the PC muscles. For those new to training, it is beneficial to start by identifying the location of these muscles using this method.

How to Perform Kegel Exercises

Basics of Kegel Exercises

Kegel exercises involve consciously contracting and relaxing the pelvic floor muscles through the following steps:

 Identify the Muscles:

  • As previously mentioned, identify the PC muscles by the sensation of stopping urination midstream.

 Basic Contraction Exercise:

  • Contract the muscles and hold for 5 seconds, then relax for 5 seconds. Aim to perform this 10 times initially.

 Gradually Increase:

  • Perform several sets each day to gradually strengthen the muscles. As you get used to it, gradually extend the contraction time and increase the repetitions for better effectiveness.

Variations of Kegel Exercises

In addition to basic Kegel exercises, incorporating the following variations can further enhance effectiveness:

 Rhythmic Contractions:

  • Train rhythm by quickly contracting and relaxing the muscles. Perform each cycle every 2 seconds, considering 10 cycles as one set.

 Sustained Contractions:

  • Keep the muscles contracted for 10 seconds, then relax for 10 seconds. Repeat this 5 times as one set.

 Step Contractions:

  • Gradually increase the contraction strength in stages. For example, slightly contract and hold for 3 seconds, then contract a bit more in steps. Utilize the muscles with a lifting motion.

Training Environment and Timing

Kegel exercises do not require special equipment or locations and can be done anytime, anywhere. It is efficient to perform these exercises under the following situations:

  • While Watching TV: Sitting down and consciously contracting the muscles can be effective.
  • During Work Breaks: Utilize short breaks during desk work to perform the exercises.
  • Before Sleeping: Relax and do the exercises while winding down from the day’s fatigue.

Benefits of Kegel Exercises

Improved Ejaculation Control

Training the pelvic floor muscles makes it easier to control ejaculation. Specifically, contracting the muscles when the ejaculation sensation heightens allows one to delay or adjust ejaculation, potentially improving premature ejaculation.

Enhanced Sexual Performance

Kegel exercises can generally improve sexual performance. It can improve the hardness and duration of erections, as well as increase the pleasure during intercourse. This is because strengthened PC muscles help maintain blood flow and support erectile function. Moreover, it significantly enhances sexual satisfaction, improving the quality of partnerships.

Maintaining Urethral and Rectal Health

The pelvic floor muscles are also vital for maintaining the health of the urethra and rectum. Regular Kegel exercises can prevent issues like frequent urination and urinary incontinence. Additionally, it contributes to prostate health and can prevent urethral and rectal problems in older age.

Improved Psychological Confidence

Enhanced control over ejaculation raises confidence in sexual function. This reduces psychological stress during sex and overall improves the quality of life. Increased sexual confidence also boosts self-esteem, positively affecting general health.

Other Health Benefits

Training the PC muscles also helps balance overall muscle groups, contributing to preventing back pain and improving posture, thus positively impacting daily health. For those with prolonged desk work, it is also effective in reducing various health risks.

Thank you for taking the time to read this article.

By practicing, I have also experienced the benefits discussed in this article in my sexual life to a great extent.

Just starting little by little is very effective!


Kegel exercises are highly effective in improving premature ejaculation and enhancing ejaculation satisfaction. The benefits are wide-ranging, including improved ejaculation control, enhanced sexual performance, maintenance of urethral and rectal health, increased psychological confidence, and overall health benefits. Because it is an accessible exercise that does not require special equipment and can be done anywhere, it is recommended to incorporate it into daily routines and continue it regularly.

Continuous training may not show immediate effects but gradual changes can be felt over time. By practicing a little every day without rushing, long-term benefits can be enjoyed.


  • Pelvic Floor Muscle Training in Men with Pelvic Floor Dysfunctions and Erectile Dysfunction: A Systematic Review
  • Authors: Various
  • Publication Year: 2019
  • Overview: A systematic review on the effects of pelvic floor muscle training on men with erectile dysfunction.
  • Reference: PubMed
  • The Impact of Physical Activity on Sexual Dysfunction Interventions
  • Authors: Various
  • Publication Year: 2012
  • Overview: Research on the impact of regular exercise on improving sexual dysfunction.
  • Reference: Journal of Sexual Medicine
  • Stress and Erectile Dysfunction
  • Authors: Various
  • Publication Year: 2018
  • Overview: Research investigating the impact of stress on sexual function and satisfaction.
  • Reference: Journal of Sexual Medicine