Premature ejaculation is a common complaint of many young men. Many of their partners feel frustrated by this situation too. Young men often become very sexually aroused quite quickly; touch their hand and they have an erection. While this is flattering for his partner, it’s not necessarily very satisfying for a sexual relationship.
The average male takes less than three minutes from the time of insertion until he ejaculates. According to the technical definition, premature ejaculation is ejaculation that occurs prior to when a man wishes, or too quickly during intercourse to satisfy the partner. This usually leads to the loss of a usable erection for the simple reason that their discharge has temporarily released a state of elevated sexual tension.

Kegel exercises can help you

A kegel is the name of a pelvic floor exercise, named after Dr. Kegel who discovered the exercise. Some call them “the invisible exercise”, since you can do them when no one else can tell. Kegels are a series of exercises which can help tighten up the pubococcygeal muscles (PC muscles). These originate from your pubic bone, go under your genitals and attach to your tailbone. Both men and women have them.

Why would I want to do kegel exercises?

Kegeling provides many benefits:

Kegels help reduce premature ejaculation
Stronger Erections from kegels
Kegels give Longer Erections due to blood hold capacity
Larger head size are a result of kegels
Kegels help increase enjaculatorty Distance
Kegels enhanced Sexual enjoyment for both partners

What can this muscle do?

Exercising this muscle regularly will prolong the duration of lovemaking and make your climax much more intense. Some say that guys with healthy PC muscles can actually hang a towel over their erections and raise and lower their penises at will. You can also use a hand cloth or handkerchief.

Just as working out your biceps will give you better definition and more strength, the PC muscle can help you strengthen and better define your erections and orgasms. But as is the case with everything, discipline is required.

Locating the pubococcygeal muscles

As aforementioned, stopping your urine midstream (pun intended) can help you figure out when you’re using your PC muscle. Try stopping your urination three times just to ensure that you understand where the muscle is located.
As well, although this method may not sound enthralling, if you stick a finger in your rectum and try contracting your PC muscle, you will know that you’re doing so because your finger will feel your anus contracting (pressure). Always try to keep your other muscles (thigh, back and abdominal) relaxed.
Remember that the stronger your PC muscle, the more enjoyable sex will ultimately be.

Getting started

Once you have located the muscles simply tighten and relax the mascle over and over. These are basic kegels. There are many variations on kegels: elevator kegels (Where you tighten slowly, in increments going in and out, like an elevator stopping on several floors.), you can hold the muscle tightened for five seconds, you can bulge the muscles out at the end, and many other variations of kegels.

There are different sets of exercises you can do. Select the one that is best suited for you and do it regularly. Tell your woman to do them too; it will have the same beneficial results. Always keep in mind that you should keep your other muscles relaxed.

Exercise 1:

  • Quickly clench and release your PC muscle for a 10-second period — take a 10-second break. Perform three sets, then take a 30-second break.
  • Clench and unclench for 5 seconds with 5-second breaks in between — 10 times in a row.
  • Tighten your PC muscle for 30 seconds and release for 30 seconds — 3 times in a row.
  • Repeat the first step and you’re done for the day.

Exercise 2:

  • Tighten your muscle and hold for a count of 5, and release. Repeat 10 times.
  • Squeeze and release the muscle 10 times quickly. Repeat 3 times.
  • Tighten and release your PC muscle in long and short intervals for counts of 10.Repeat 3 times.
  • Squeeze your muscle and hold it for as long as you can. Try to work your way up to 120 seconds (relax, that’s only two minutes).

Exercise 3:

  • Fully squeeze and release your muscle over and over again. Begin with one set of 30, and then slowly work your way up to over 100.
  • Squeeze as tightly as you possibly can (make sure it’s only your PC muscle that you’re clenching). Hold it for 20 seconds, then rest for 30 seconds. Repeat 5 times.

Exercise 4:

  • Simply begin squeezing and releasing your muscle for 2 minutes a day and gradually work your way up to doing it for 20 minutes at least 3 times a day. You should eventually be able to perform at least 200 repetitions per session.


  1. Kegels can be done throughout the day. No one knows when you are doing a kegel as it is an intenal muscle movement so a kegel routine can be done at school, work or just about anywhere.
  2. Because the muscle heals quickly, you’ll begin noticing that you’re waking up with more solid erections.

An extra tip

Once you begin to master your exercises and are able to see a significant difference, the next time you’re making love with your woman, stay inside her without moving. Instead of going in and out like you normally would, simply squeeze and release your PC muscle.

If she has been doing her exercises as well, you can both perform this on each other and while you get the sensation that her vagina is giving you a “hug,” she’ll feel like you’re tapping her G-spot, and trust me, chances are that the both of you will enjoy the sensation immensely.

Sources: askmen, matterofsize, coolnurse

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