10 Best Exercises To Deal With PE

Best Exercise To Deal With PE

Premature ejaculation is a term given to a condition when a man orgasms or ejaculates before he would like to or quickly at the beginning of s*xual intercourse.  The stigma surrounding this problem often obscures the fact that it affects as many as 39% of men worldwide.

It is quite common to experience PE, and it is critical for you to know that it does not make you any less of a man. In fact, you can easily achieve the desired levels of s*xual stimulation for you and your partner if you make the right choices. Exercise for PE and diet go a long way toward delaying orgasm, but a healthy intake of supplements provides the necessary boost for maximizing satisfaction. 

Our unique approach

Prime Purush applies a specific 3x comprehensive method to combat PE and other dysfunctions plaguing men’s s*xual health. This includes a dynamic combination of modern medicine, ayurveda, as well as nutrition. These factors focus on the holistic recovery of the body and stimulate its ability to engage in fulfilling s*xual acts. 

We also understand the importance of maintaining a lifestyle that fosters an environment capable of successful s*xual stimulation. According to a study published in the journal Trends in Urology and Men’s Health, exercises foe PE have proven to be substantially effective in treating premature ejaculation. The authors found that regular physical activity as an intervention had promising results in many of the studies they analyzed in their research review. Such delayed ejaculation treatment exercises can vary in their nature.

The following exercises for PE include a focus on pelvic muscles, as prescribed by modern medicine as well as a focus on the holistic nature of ayurvedic healing through the practice of yoga.

Kegel Exercises for Premature Ejaculation

A study by the Urology Unit of the Sapienza University of Rome found that kegel, or pelvic floor exercises, performed by patients suffering from lifelong premature ejaculation displayed promising results. They proposed pelvic floor muscle rehabilitation as a “new, viable therapeutic option for the treatment of premature ejaculation’.

The s*xual Medicine Society of North America (SMSNA) also agrees that pelvic floor muscles play a role in ejaculation, and men who can strengthen and improve pelvic muscle control may be able to delay ejaculation by relaxing their perineal muscles.

The following exercises combat premature ejaculation by optimizing pelvic muscle control. Of course, they should only be undertaken after discussion with your healthcare provider, and any resulting pain from them should be immediately addressed with your doctor.

  • Back Squeeze Method

Lie on the floor with your hands flat. Bend your knees so that they point upward. Next, draw your penis inward toward your body and hold it for five seconds before releasing it. Next, tighten your anus muscles and hold for five seconds before letting go. It is important to make sure that the pelvic floor muscles are engaged.

  • Side Squeeze Method

Lie on the floor on your side. Insert a pillow between your legs to help spread them apart. Squeeze your legs together and hold for five seconds before releasing.

  • Chair Squeeze Method

Sit on a chair and get comfortable. Squeeze your penis like you’re stopping urine from coming out. Hold it for five seconds.

These therapeutic exercises can be done in sets of three to five with eight to ten repetitions per set. Being regular with these exercises will improve the state of pelvic muscle control and relax your perineal muscles, thereby helping with the duration of your ejaculation.

  • Pause-Squeeze Method

Some healthcare providers also recommend the pause-squeeze method in order to prevent premature ejaculation.

Begin s*xual activity, which stimulates the penis, and wait until you feel almost ready to ejaculate. Then you or your partner should squeeze the end of your penis where the head joins the shaft. Keep squeezing for several seconds until the urge to ejaculate passes. This process of pausing and squeezing can be repeated as required.

By performing it as many times as needed, one can reach the point of penetrating or entering their partner without ejaculating. After some practice, such delayed ejaculation might become a habit that no longer requires the conscious application of the pause-squeeze technique.

If the pause-squeeze technique causes pain or discomfort, you can also apply the stop-start technique. In this approach, the penis is stimulated up to the point of climax, at which point it is stopped until the impulse to ejaculate subsides. This is done multiple times so that the man can become familiar with the excitement stage before the climax. Ejaculation can still be postponed for a period of time, and the amount of arousal can still be managed during that phase. This technique is also more commonly known as edging.

Yoga Exercises for Premature Ejaculation

Studies have shown that yoga, as part of Ayurveda, proves effective in stimulating delayed ejaculation.  The following asanas strengthen pelvic muscles and prevent PE-

  • Ashwini Mudra (Horse Stance)

Ashwini Mudra is hailed as the best yoga pose to treat premature ejaculation. For anyone wishing to delay ejaculation using an exercise, Ashwini Mudra will specifically improve the strength of the pelvic floor muscles. Often referred to as the horse stance, this yoga pose serves to develop your back, neck, and shoulder muscles in addition to your anal muscles. 

  • Dhanurasana (Bow Pose)

Dhanurasana is named so because it is performed by bending your body in the shape of a bow (Dhanusha). This yoga pose can increase the flexibility of your back muscles, stimulate your reproductive organs, and reduce tension and exhaustion. Additionally, it can aid in strengthening stomach muscles and promote renal function.  The more you can pull back (without exerting too much effort), the better. This exercise can also be done using a strap. 

  • Mayurasana (Peacock Pose)

Mayurasana may look complex and difficult at first glance, but it is fairly easy to achieve. The Peacock pose is beneficial in delaying ejaculation as it promotes blood flow to the groin, improves core strength, and lowers stress. One should perform this asana before engaging in s*xual activity to get their blood pumping and alleviate any performance anxiety. 

  • Matsyasana (Fish Pose)

The fish pose which is also referred to as Matsyasana, can aid in hip elongation and stimulate the abdominal organs. This can further benefit one’s s*xual health and prevent undesirable PE. Additionally, this yoga pose strengthens the muscles in your neck and upper back and helps you stand more straight. 

  • Kapalbhati (Skull Shining Breathing Technique)

Kapalbhati is renowned for its meditative and calming qualities. But it is also a technique that can be used to delay orgasm, especially if it is performed in the middle of s*xual intercourse. When you feel that you are about to ejaculate, start performing this exercise by breathing out through your mouth. 

Meditation and other mind-body practices help you manage stress and early ejaculatory arousal. Shallow breathing might make your heart beat more quickly and cause ejaculation. Breathe deeply and hold each breath for five seconds before releasing it. This will help delay orgasm. 

  • Paschimottanasana (Seated Forward Bend)

Yoga’s Paschimottanasana is a straightforward but efficient pose to prevent early ejaculation. The peroneal muscles that support erection maintenance can be strengthened by performing this asana. Additionally, the seated forward bend posture helps extend your shoulders, improve digestion, and decrease tension. 

What else can be done to prevent PE?

Other than purely physical exercises, there are some mental changes and additional practices that can be taken up to delay ejaculation. 

  • Think about something else– Men are occasionally encouraged to divert their attention during s*x in order to delay ejaculation. It’s useful to some people. Others, however, claim that it makes their erection either weaker or completely disappear. Some men believe that thinking about something else while having s*x with their partner is equivalent to dishonesty.
  • Re-evaluate the use of a condom– If you don’t already, using a condom is an additional choice. Penis sensitivity decreases as a result.
  • Self-stimulation– Masturbating prior to intercourse can be beneficial for some men. Ejaculation will be postponed until they are aroused a second time and engage in s*xual activity. However, that is only effective if the man is able to get a second erection. You can also try slowing down or pausing during foreplay.

Remember that your s*xual health does not affect you alone, but also your partner, When making any of the above decisions in the interest of delaying your ejaculation, it is important to be transparent with your partner and make sure that they are comfortable with the same. Such open discussion will also help relieve you of performance anxiety and other stressors that might contribute to early orgasms. 


There is absolutely nothing to be ashamed of when it comes to premature ejaculation. As already mentioned, it is something that is experienced by more individuals around you than you think. If you experience it, chronically or otherwise, it is critical to remember that there are ample resources out there that can help you and your partner. 

PE does not have to adversely affect the quality of your life. You can continue to achieve the desired levels of s*xual satisfaction just by doing a few simple things. Prime Purush is committed to helping you access this life in the quickest, safest, and most effective way possible. Our dynamic intervention strategy combines the best of allopathy, ayurveda, and nutrition in our supplements to help you achieve the s*xual stimulation that you deserve. 

Frequently Asked Questions

  1. I think I may have premature ejaculation. What are the first steps I should take?

If you suspect you have premature ejaculation, the first step should be to consult a healthcare professional. They can diagnose the condition, rule out any underlying medical causes, and discuss treatment options. You may also consider behavioral therapy, such as the start-stop technique or Kegel exercise for premature ejaculation.

  1. How effective are exercises like Kegel exercises and the Back Squeeze Method in treating premature ejaculation?

Kegel exercises and the Back Squeeze Method can be effective in treating premature ejaculation for some individuals. Kegels help improve pelvic floor muscle control, potentially enhancing ejaculation control. The Back Squeeze Method involves squeezing the base of the penis to delay ejaculation. However, effectiveness varies from person to person, and these methods may work better when combined with other strategies.

  1. Are the yoga exercises mentioned suitable for beginners?

Yes, the yoga exercises mentioned in this blog are suitable for beginners. Yoga is one of the best exercises for premature ejaculation. However, it’s essential for individuals to practice yoga safely, especially if they’re beginners. It’s advisable to learn these poses under the advice of a competent yoga instructor to ensure proper form and avoid injury.

  1. What other methods can be used to prevent premature ejaculation?

Other methods you can use to prevent premature ejaculation include using creams, gels, and sprays. Apart from these methods, you can also take medications and improve your lifestyle habits by eating foods that boost your s*xual health.

  1. How does Prime Purush address premature ejaculation?

Prime Purush addresses premature ejaculation through a comprehensive approach that combines modern medicine, Ayurveda, nutrition, and exercises to promote holistic recovery, improve pelvic muscle control, reduce stress, and maximize s*xual satisfaction for men. We understand that every individual is different and use a tailored approach to diagnose the root cause of the issue and offer resolutions accordingly.

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