Premature ejaculation
Premature ejaculation exercises: how to train for better control
Lasting longer is a skill you can build. The right premature ejaculation exercises train the muscles and awareness that control when you ejaculate.
In short: The most useful exercises for premature ejaculation are pelvic floor (kegel) training, reverse kegels to relax the pelvic floor, the start-stop technique and the squeeze technique. Studies of pelvic floor training found that many men with lifelong premature ejaculation gained better control after about 12 weeks. Practise regularly, alone first, then with a partner.
Why exercises help
Ejaculation is triggered by a reflex that involves the pelvic floor muscles. Stronger, better-controlled muscles and better awareness of your arousal level give you more time before the point of no return.
1. Kegel exercises
Find the muscles
Imagine stopping the flow of urine or holding in wind. The muscles you tighten are your pelvic floor. Do not practise while actually urinating.
The routine
- Squeeze for 3 seconds, relax for 3 seconds, 10 times
- Build up to 10 second holds
- Do three sets a day, lying, sitting and standing
More detail in our kegel exercises for men guide.
2. Reverse kegels
Many men with PE hold tension in the pelvic floor all the time. Reverse kegels teach you to relax it. Breathe in deeply and gently let the pelvic floor drop and lengthen, as if starting to urinate. Hold for 3 to 5 seconds. Do 10 a day.
3. Start-stop technique
During masturbation, stimulate yourself until you feel close, then stop completely until the urge passes. Repeat three times before allowing ejaculation on the fourth. Our guide to the edging technique explains this further.
4. Squeeze technique
When close to ejaculating, firmly squeeze the head of the penis for a few seconds until the urge fades. See the squeeze technique.
5. Breathing
Slow belly breathing keeps arousal steady. Read breathing techniques to last longer in bed.
A simple 4-week plan
- Week 1: kegels and reverse kegels daily
- Week 2: add start-stop during solo practice three times a week
- Week 3: add the squeeze technique and slow breathing
- Week 4: try the techniques with your partner
When to get help
If exercises are not enough after 8 to 12 weeks, or PE is affecting your relationship, our naturopaths can help with a personalised natural plan. Read about premature ejaculation treatment.
Why men choose our natural approach
Walk in or consult remotely
Walk in at Buccleuch, Sandton, with parking available, or consult by phone or video from anywhere in South Africa.
Natural and non-surgical
Herbal remedies and practical guidance, with no injections or surgery.
Faster appointments
Enquiries answered 24/7, with same-day appointments often available.
Transparent pricing
Consultations are R2,500, with any remedy costs confirmed before you commit.
Private self-check: 5 quick questions
Answer these honestly before you try anything new or book. They help you describe what is happening and get more from your first consultation.
- Do you usually ejaculate sooner than you or your partner would like?
- Has this always been the case, or did it start recently?
- Do you feel you have little or no control over when you ejaculate?
- Is it causing stress, avoidance or tension in your relationship?
- Do you also have trouble getting or keeping an erection?
A yes to questions one, three or four suggests a consultation would help. Problems that started recently, or that come with erection difficulties, are worth discussing early, because the cause often guides the most effective natural plan.
What happens at your first consultation
- Walk in or book online, call +27 10 205 9855 or WhatsApp +27 81 823 1313. In Gauteng, walk in at 199 Vanessa Street, Buccleuch, Sandton, where parking is available. Outside Gauteng, choose a confidential phone or video consultation. Enquiries are answered 24/7.
- Talk privately with a naturopath about your symptoms, health history, lifestyle and goals.
- Receive a personalised natural plan, with any remedy costs confirmed upfront.
- Follow up in person or remotely so your progress is reviewed and your plan adjusted.
Your health and safety
Our naturopaths use natural remedies and lifestyle support, and always check your health history and current medicines first. If anything needs medical attention we tell you honestly and refer you to an appropriately registered medical professional. Avoid unregistered “enhancement” products sold online or at markets, as SAHPRA has warned that some contain hidden ingredients.
Seek urgent medical care for chest pain, an erection lasting more than four hours, sudden weakness or other sudden symptoms.
Consultation price
A consultation is R2,500, in person or remote, and your naturopath confirms any further costs before you go ahead. See our men’s clinic prices for details.
Frequently asked questions
Do exercises really help premature ejaculation?
Yes. Pelvic floor training and techniques such as start-stop and squeeze help many men gain better control, usually over 8 to 12 weeks.
How long does it take for kegels to help PE?
Most studies report improvement after about 12 weeks of daily practice.
What are reverse kegels?
Exercises that teach you to relax and lengthen the pelvic floor, useful for men who hold tension there.
Can I do PE exercises without a partner?
Yes. Start with solo practice, then bring the techniques into partnered sex once you feel confident.
How much does a consultation cost?
A consultation is R2,500, and any remedy costs are confirmed with you before you go ahead.
Book your consultation today
Walk in at our Sandton practice any time, day or night, or book ahead. Outside Gauteng? Book a remote consultation.
References and further reading
Reviewed by George Mulaudzi, Naturopath. This page is general information and does not replace a personal consultation. If you have chest pain, sudden symptoms or a medical emergency, seek urgent medical care.
