Will Male Kegels Help Me Last Longer in Bed?

Dr. Wayne Hellstrom
Board Certified Professor of Urology Dr. Wayne Hellstrom
Last updated 10/30/2023
Man working out kegel muscle to help with premature ejaculation

Question asked by


I've been looking at natural exercises to last longer before experimenting with other treatment options. I practiced edging for about 2-months without any discernible results.

Before I start putting time towards Kegels and pelvic floor exercises, I want to know if they actually work.

I want to try Kegels, but before putting a month or more of exercise in, do they even actually work for premature ejaculation?

Kegel exercises, which are a form of pelvic floor exercises, can help with premature ejaculation.

In 2014, researchers performed an in-depth study to determine just how effective pelvic floor exercise could be to help men with lifelong issues with premature ejaculation.

Note: Lifelong premature ejaculation is denoted as usually lasting less than 1 minute during intercourse.

The study, which was published in Therapeutic Advances in Urology, found that 82.5 percent of patients gained more control over ejaculation after 12 weeks of kegel exercises.

Before the therapy, all 40 men had ejaculation times of one minute or less, but after therapy, the men had average ejaculation times of 146.2 seconds or just over two minutes.

How To Do Kegel Exercises

Besides the absence of any cost, the best thing about Kegels is how easy they are to do.

First, track down the muscles that you normally use to stop your urine stream in the middle of peeing, or figure out which pelvic muscles you contract when you're trying not to pass gas.

Once you have found these muscles and understand how to tense and release them, you can do simple repetition exercises to tone the muscles.

The process looks something like this:

  • Tighten your muscles for 3-5 seconds while lying down
  • Relax your muscles for 3-5 seconds
  • Repeat the process at least ten times
  • Do three sets of pelvic floor exercises daily

As you gain more strength in the muscles that make up your pelvic floor, you can hold the contractions longer and do even more sets during the day.

You may even try doing Kegels in different positions to target more areas, such as while in a sitting position or while up and walking around.


Kegel exercises are a legitimate way to last longer during sex and can help treat premature ejaculation.

Multiple studies suggest that Kegels will improve your performance in about 12 weeks of daily exercise. Since there’s no cost, this could be a good first start.

If you are not seeing the results, you’d like or want to see more immediate improvements. You can always try to do them in combination with a premature ejaculation spray like Promescent.


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 healthcare providers with any questions you may have regarding a medical condition.

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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.

  • Siegel AL. Pelvic floor muscle training in males: practical applications. Urology. 2014 Jul;84(1):1-7. doi: 10.1016/j.urology.2014.03.016. Epub 2014 May 10. PMID: 24821468. Accessed September 14, 2022.
  • Pastore AL, Palleschi G, Fuschi A, Maggioni C, Rago R, Zucchi A, Costantini E, Carbone A. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014 Jun;6(3):83-8. doi: 10.1177/1756287214523329. PMID: 24883105; PMCID: PMC4003840. Accessed September 14, 2022.
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.