3 Exercises to Treat Premature Ejaculation: Improve Pelvic Muscle Awareness & Control

Premature ejaculation is a common sexual issue faced by men worldwide. According to a study published in the Journal of Sexual Medicine, nearly one in three men report experiencing premature ejaculation. While there are several treatments available for this condition, pelvic floor muscle exercises are a natural and effective solution that can help regain control and sexual function.

In this article, we will discuss three exercises that can help with early or rapid ejaculation. These exercises aim to improve pelvic muscle awareness and control, leading to a more satisfying sexual experience.

Exercise 1: 5-10-15-20 Squeeze and Release

The first exercise is the 5-10-15-20 squeeze and release. This exercise focuses on engaging the pelvic muscles around the base of the penis. Start by gently squeezing around the base of your penis, maintaining a 50 to 75 percent contraction for five seconds. Release and breathe naturally. Repeat the squeeze and hold for 10, 15, and 20 seconds, taking rest breaks in between.

Remember to focus on coordinating the squeeze and release together and maintaining a natural breathing rhythm. Also, note that controlling your respiratory rate is important as it helps to slow down the autonomic nervous system responsible for flipping the switch from erection to ejaculation.

Exercise 2: Child’s Pose with Pelvic Contraction

The second exercise involves moving into Child’s Pose and intentionally engaging the pelvic floor muscles on the exhale. Begin on your hands and knees, bring your knees apart comfortably and take a deep breath in, allowing your belly to relax, and your penis and scrotum to hang gently. Exhale and gently bring your buttocks close to your heels.

To add a pelvic contraction, inhale and release all tension from your body. Exhale and squeeze around the base of your penis as you move back into Child’s Pose. Inhale and repeat the release and exhale and squeeze as you come back up. Repeat several times, focusing on body awareness and recognizing the sensations of your body when you’re engaging your pelvic muscles.

Exercise 3: Cat-Cow with Pelvic Contraction

The third exercise is the cat-cow pose with pelvic floor muscle contraction. This exercise aims to improve endurance, muscle coordination, and function. Start on your hands and knees, and press your palms gently into the ground. Inhale and arch your back gently, looking up towards the ceiling or keeping your head parallel to the horizon. Exhale and press your palms down, curling your back into a “C” shape, while energetically squeezing around the base of your penis.

Repeat this movement several times, focusing on your breath, spinal movement, and pelvic muscle contraction.


In conclusion, premature ejaculation can cause significant distress, but it is treatable. The exercises discussed in this article can help improve pelvic muscle awareness and control, leading to a more satisfying sexual experience. Practice these exercises regularly, be patient, and allow time for the exercises to work. Seek medical help if premature ejaculation persists.