While many men feel alone in facing it, premature ejaculation (PE) is actually a common concern experienced by millions. The role of exercise in treating PE isn’t exactly new — but it’s gaining renewed attention thanks to growing awareness and research. Before exploring how exercise helps, let’s break down the condition itself.
What Is Premature Ejaculation?
Premature ejaculation is defined as reaching orgasm and ejaculating before or shortly after vaginal penetration, often within about one minute. It affects 1 in 3 men, and in Turkey, it is observed in 29% of all male sexual dysfunction cases [1]. PE can diminish pleasure in sexual relationships and contribute to emotional distress, including anxiety and depression.
Occasional early ejaculation is not necessarily cause for concern. However, professional support may be necessary if you experience the following:
- Ejaculation within one minute of penetration in nearly all sexual encounters
- Inability to delay ejaculation during most sexual activity
- Avoidance of sex due to stress, anxiety, or fear of rapid ejaculation
Types of Premature Ejaculation
Lifelong Premature Ejaculation
This type begins during a man’s first sexual experiences and continues in almost every encounter, with ejaculation occurring within 1 minute. It is often physiological and occurs regardless of the partner.
Acquired Premature Ejaculation
Men with previously normal ejaculatory control begin to experience PE, typically ejaculating within 3 minutes. This can arise later in life due to psychological or physical triggers [2].
Both types can be categorized as mild, moderate, or severe, depending on individual response and duration.
What Causes Premature Ejaculation?
PE can result from psychological or physical factors, such as:
Common Physical Causes:
- Underlying erectile dysfunction (ED)
- Low serotonin or dopamine levels in the brain
- Increased penile sensitivity
- Prostate conditions
- Drug use
- Thyroid hormone imbalances
- Aging
- Chronic illnesses (e.g. diabetes, hypertension, cardiovascular diseases)
Common Psychological Causes:
- Stress, anxiety, or depression
- Relationship issues
- Low self-esteem or poor body image
- Unrealistic sexual expectations or performance pressure
- Rigid beliefs about sex
- Childhood trauma or early negative sexual experiences
Premature Ejaculation Treatment Options
Several treatment approaches may be used depending on the individual’s needs:
1. Medication
Prescribed antidepressants or ED medications can be effective under a doctor’s supervision.
2. Topical Creams, Gels, and Sprays
These local anesthetics reduce sensitivity in the penis, delaying ejaculation. Side effects may include numbness, ED, or skin irritation [3].
3. Condoms
Condoms act as a barrier to reduce stimulation. Some are also enhanced with desensitizing agents.
4. Psychotherapy & Counseling
Sessions with a trained therapist can address underlying anxiety, performance fears, or relationship problems. Couples therapy is often encouraged.
5. The Start-Stop Technique
This involves stopping sexual stimulation before climax and resuming once the urge to ejaculate subsides. This cycle is repeated 4–5 times per session.
6. The Squeeze Technique
Involves gently squeezing the base of the penis at the point of climax to delay ejaculation. This technique can also be done with a partner.
Studies show a 45–65% success rate with behavioral methods like the start-stop and squeeze techniques, though effects are often short-term [4].
7. Masturbation Before Intercourse
Masturbating 1 hour before sex can reduce sensitivity, helping improve control. It’s often combined with the methods above.
Exercise in Premature Ejaculation Treatment: The Kegel–Fitness–Breath Trio
PE can stem from weak pelvic floor muscles or poor core stability. That’s where Kegel exercises come in — designed to strengthen the pelvic floor, they boost control over ejaculation and overall sexual function.
Why Kegel Exercises Work
- No side effects
- Long-term benefits
- Increased awareness and strength of key muscle groups
Studies show Kegels are especially effective for lifelong PE, helping men regain control over ejaculation [5].
To perform them correctly, we recommend the Kegel Men app, which includes step-by-step videos, audio guides, and progress tracking to ensure proper technique and consistency.
The Role of Breathing and Fitness
Alongside Kegels, diaphragm breathing and core-stabilizing fitness exercises improve pelvic strength. Here are two key examples:
1. Child’s Pose (Pelvic Floor Relaxation + Breathwork)
This position, when combined with diaphragmatic breathing, helps relax tense pelvic floor muscles and improve control.
2. Bird Dog Exercise (Core Strengthening)
Alternating opposite arm and leg movements strengthens your core and pelvic stabilizers, improving muscle balance and functional control.
If you’re struggling with premature ejaculation, know that you are not alone — and effective, natural solutions like exercise-based therapy exist. Combining Kegel exercises, core fitness, and breath control provides a powerful strategy with long-lasting results. With no side effects and clinical support, Kegel-based treatment is a scientifically backed method worth trying.
To begin your personalized routine, explore the Kegel Men app and track your progress with ease.
Index
1- Tugut, N. (2016). Cinsel İşlev Bozukluğu ve Güncel Yaklaşımlar. Turkiye Klinikleri Obstetric-Women’s Health and Diseases Nursing, 2(1), 71. https://www.turkiyeklinikleri.com/article/tr-cinsel-islev-bozuklugu-ve-guncel-yaklasimlar-75509.html
2-3 Doğan, K. (2022). Erken boşalma ve tedavisi. In Şimşek, A. (Eds.), Tıp ve Sağlık Bilimlerinde Multidisipliner Bakış (79-84). Iksad Publishing House.
4 – Althof, S. (2006). The psychology of premature ejaculation: therapies and consequences. J Sex Med, 3(4), 324-331.
5- Pastore, A. L., Palleschi, G., Fuschi, A., Al Salhi, Y., Zucchi, A., Bozzini, G., … & Carbone, A. (2018). Pelvic muscle floor rehabilitation as a therapeutic option in lifelong premature ejaculation: long-term outcomes. Asian journal of andrology, 20(6), 572.