Tips & Exercises for Premature Ejaculation That Really Work

If you suffer from PE, we've got some exciting news! Below are some proven exercises, techniques, and over-the-counter treatments that really work.

Dr. Rachel Rubin
Board certified Urologist and assistant clinical professor in Urology
by Dr. Rachel Rubin Last updated 09/08/2023

Man exercising to help with premature ejaculation

Wouldn’t it be great if we could just do some kind of exercise or employ some special techniques for premature ejaculation?

Well, the good news is, you can!

Premature ejaculation exercises and treatments are real—no gym or special equipment is required.

Best of all, these exercises aren't just good for premature ejaculation; they may also help you in other areas of your sex life.

Quick FAQs

Yes, there are several exercises and techniques you can use to treat PE.

Fortunately there are several over-the-counter options available to you. Things like Promescent delay spray are safe, effective and highly rated.

Like with any prescription medication there are always side effects. Fortunately, for the medication used to treat PE most are minor. We'll discuss at length in the article below.

So What Exactly is Premature ejaculation?

 Glue squirting out of cap to symbolizing premature ejaculation

Premature ejaculation (PE) is one of the most common types of sexual dysfunction characterized by ejaculating so early that you or your partner are not able to enjoy a satisfying sex life.

The exact definition can vary depending on the sexual medicine professional you ask, but the general consensus is that ejaculation occurs within a minute of starting sexual intercourse.

Premature ejaculation diagnosis requirements

Usually, men with PE have an orgasm very quickly, and don't have much control over delaying it.

In order to be diagnosed with premature ejaculation, the doctor will only want to know that you:

  • Have problems with early ejaculation
  • Premature ejaculation interferes with satisfactory sex
  • The issues with ejaculation control are causing stress
  • The problem happens more often than not

Premature ejaculation can be a complex issue with mental and physical factors at play.

Therefore, the issue is also extremely common, second only to erectile dysfunction as men's top sexual health concern.

Some estimates claim that around one in three men experiences early ejaculation at some point in their life.

What Are the Best Exercises for Premature Ejaculation

 Man exercising for sexual wellness

Exercise for premature ejaculation is an easy, no-cost road to delayed ejaculation, and some of them can be pretty effective.

Here's a look at three premature ejaculation exercises you can try on your own or even with your partner.

Do Kegel exercises work for premature ejaculation?

Unlike some techniques that are used during intercourse itself, kegel exercises can be done pretty much any time—laying around watching TV, sitting at the desk at work, driving.

Pelvic floor exercises are by far the best exercises for a man's sexual health, even though it can take a little practice to pin down the specific muscles you need to be working out.

But here's a helpful tip for locating your pelvic floor muscles. They are the same muscles you use when trying to stop urinating.

The pelvic floor consists of the ischiocavernosus and bulbocavernosus muscles.

These muscles are active during sexual arousal because they surround the penis, and strengthening them may give you a little more control when it comes to the release of seminal fluid.

Here are a few of the best exercises to give your pelvic region a good workout and possibly help with premature ejaculation.

Lying on your back, pelvic floor exercises

Man lying on back demonstrating proper pelvic floor exercise method

  1. Lie on the floor on your back with your palms flat to the floor. Bend your knees into a comfortable raised position.
  2. Draw your pelvic region inward as if you were pulling your penis toward the body. Hold five seconds, then release.
  3. Squeeze the anus muscles—like you're trying to prevent a bowel movement—hold for about five seconds, then stop.
  4. Repeat both two and three up to 10 times and try to achieve up to five sets in one session.

Side-squeeze kegel exercises

How to perform side-squeeze Kegel exercise

  1. Lie on your side in a spooning position on the floor.
  2. Place a thick, firm pillow between your knees to spread them apart.
  3. Squeeze your knees together firmly. Hold the squeeze for three seconds, release.
  4. Do this up to 10 times and try to achieve five sets in one session.

Chair-squeezes kegel exercises

How to perform cair Kegel exercises

  1. Sit comfortably in a chair with your feet on the floor.
  2. Tighten your pelvic floor muscles. Hold up to three seconds, and then let go.
  3. Repeat this between 8 and 10 times and try to get in anywhere from three to five sets in one session.

Tips for the most effective kegel exercises

When done correctly, these premature ejaculation exercises can be highly effective for premature ejaculation.

In theory, when your pelvic floor muscles are nice and strong, you end up with more orgasm control and more intense orgasms.

However, you do have to make sure you are exercising the pelvic floor muscles in the right way to see the best outcome for your efforts.

Remember these tips for success as you get started doing kegel exercises regularly:

  • When doing a kegel exercise, take deep breaths and avoid the inclination to hold your breath; take a deep breath in when you start squeezing and slowly let your breath go as you release.
  • Make sure you are using the correct muscles while doing the exercises. This can take a little trial and error because most men are not wholly familiar with which muscles they use to interrupt urination.
  • Pretend you're trying to lift something with your pelvic muscles, and avoid the urge to push down or strain. Pushing down can actually expand the muscles instead of holding them taught.
  • When tightening pelvic floor muscles, try to keep your stomach relaxed the entire time you do the exercises.
  • Make pelvic floor exercises a regular part of your routine. Try to do your sets daily if at all possible for the best results.

With regular pelvic floor muscle training, most men see a difference after about a month.

You’ll begin noticing that you can hold the pelvic floor in a contraction for longer and do more sets without feeling fatigued.

Some men also notice that kegel exercise gives them more stamina when they're sexually active, which can be expected since the pelvic muscles are so related to the genital area.

Strengthening the pelvic floor muscles may even be a good way to treat erectile dysfunction; building these muscles may support blood flow to the penis, which is often the underlying cause of erectile dysfunction.

Pro Tip: Another great way to increase blood flow to the penis and increase erectile functioning is with VitaFLUX from Promescent.

The start-stop method

Using the start stop method to control premature ejaculation

The start-stop method also referred to as "edging," is a technique you can use during sexual activity to delay ejaculation.

During this technique, you simply stimulate the penis or have sex until you feel an orgasm about to happen. However, before you get beyond a point when you can control ejaculation, you stop stimulation and take a breather, so to speak.

The overall goal with the start-stop method is to stop until you feel the urge to ejaculate subsides, which usually only takes a minute or so.

You can do this as many times as necessary to prolong ejaculation.

Over time, you can gain greater control over ejaculation by getting more familiar with the cycles your body goes through and what to expect from each stage of arousal.

The squeeze technique

How to perform the squeeze technique to help prevent premature ejaculation

The squeeze technique is a hands-on method to delay ejaculation.

Just as you do when you are edging, you enjoy stimulation until you feel the urge to climax coming on, but then you stop and begin applying firm pressure to the glans or shaft of the penis.

Once the penis is semi-flaccid, and the urge to ejaculate has passed, begin sexual stimulation again. You can repeat the cycle 2-3 times or as needed to prolong the session.

It could even be fun getting your partner involved with the squeeze method. They can do the squeezing for you when you pause or even when they are pleasuring you through foreplay to prolong the situation.

Alternative Premature Ejaculation Treatments

While there is no way to cure premature ejaculation, combining some or all of these approaches can make a huge difference in your ability to delay ejaculation—for example, Kegels and edging work great together.

Below are some more highly effective and proven ways to help control premature ejaculation; let’s take a look.

Topical creams/sprays with lidocaine

Lidocaine sprays like Promescent Delay Spray and PE creams can give you better control over ejaculation by desensitizing the most sensitive parts of the penis.

Delay sprays with lidocaine are available over the counter. Simply apply the product to the underside of the head and shaft of the penis before sex, allow 10 minutes for absorption, and enjoy decreased sensitivity and longer sex; that’s it!

These types of products can be a real game-changer for most men.

For example, one study showed that Promescent spray has the potential to prolong ejaculation times by nearly five minutes.

Benzocaine wipes

Benzocaine wipes are another over-the-counter option to treat premature ejaculation.

Pro Tip: Promescent Delay Wipes are great alternative delay spray. The wipes are individually wrapped and perfect for when you're on-the-go.

Like delay spray, the wipes contain a numbing agent, in this case, benzocaine which lowers the sensitivity levels in the penis to help prevent premature ejaculation.

You simply use the wipe to rub the solution on the sensitive areas of the penis before sex, wait for the product to absorb for 5-10 minutes, and you're on your way to lasting longer in bed.


Selective serotonin reuptake inhibitors (SSRIs) are doctor-provided premature ejaculation treatments in the form of oral medications, available by prescription only.

Typically, SSRIs are used to treat mood disorders like depression. However, the medication's mechanism of action (upping serotonin levels in the brain) may also offer delayed ejaculation.

While peer-reviewed studies of SSRIs show these medications to be effective in treating premature ejaculation, they can also have some pretty adverse side effects, so they’re usually only prescribed as a last resort.

For example, in a systematic review of sertraline hydrochloride (Zoloft) for PE, 81 percent of men experienced longer ejaculation times.

However, another small study found that while the SSRI helped some men delay ejaculation, it caused others to experience issues with erectile dysfunction, inability to climax, and lowered libido.

This really comes as no surprise considering erectile dysfunction is one of the more common side effects associated with SSRIs.

If you're considering SSRIs to treat premature ejaculation, talk in-depth with your healthcare professional about the potential side effects to ensure that this is the right option for you.

Possible side effects of taking SSRIs to control premature ejaculation

Zinc supplements

Taking zinc supplements may be something to consider if you have issues with premature ejaculation.

The mineral zinc is said to play an essential role in male sexual function and fertility. Therefore, taking zinc may help support sexual health and deter sexual issues, including premature ejaculation.

We should also note that zinc supports cardiovascular function.

Men with cardiovascular disease have a greater risk of erectile dysfunction because blood flow to the penis may be impeded. 

Therefore, it is not uncommon for a healthcare professional to recommend zinc to men looking to treat erectile dysfunction before moving on to those well-known blue pills (like Viagra or Cialis).

Of course, if you have underlying issues or medical conditions, it is always best to speak to your doctor about starting any new supplements, exercises, or techniques.


In the end, there are all kinds of things you can do to treat premature ejaculation.

Home remedies for premature ejaculation, such as Kegel exercise and some of the methods we’ve discussed, like, edging, and the squeeze technique, can be an excellent place to start.

However, if you’ve tried the at-home remedies with little to no success, then check out some of the over-the-counter options available, like Promescent delay spray and wipes. They are safe, proven effective, and urologists recommended.

And, if all else has failed, it may simply be time to talk to your doctor and see if SSRIs might be the right option for you.

The point is that premature ejaculation is not something you have to live with; you do have options.

With practice and possibly a little outside help from your friends here at Promescent, you can gain control and start enjoying better, longer-lasting sex. 

Dr. Rachel Rubin

Dr. Rachel Rubin

Dr. Rachel S. Rubin is a board-certified Urologist with fellowship training in sexual medicine. She is an assistant clinical professor in Urology at Georgetown University and practices at IntimMedicine Specialists in Washington DC. Dr. Rubin provides comprehensive sexual medicine care to all genders. She treats issues such as pelvic pain, menopause, erectile dysfunction, and low libido. Dr. Rubin is currently the education chair for the International Society for the Study of Women’s Sexual Health (ISSWSH) and an associate editor for the journal Sexual Medicine Reviews. Dr. Rubin has fellowship designation from both ISSWSH and the Sexual Medicine Society of North America (SMSNA).


Absorption Pharmaceuticals LLC (Promescent) has strict informational citing guidelines and relies on peer-reviewed studies, academic or research institutions, medical associations, and medical experts. We attempt to use primary sources and refrain from using tertiary references and only citing trustworthy sources. Each article is reviewed, written, and updated by Medical Professionals or authoritative Experts in a specific, related field of practice. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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