man doing exercise

What is a kegel exercise?

There is a group of muscles in your groin area called pelvic floor muscles, exercises that strengthen these muscles are called kegel exercises.

There is a variety of kegel exercises with many benefits, but here we will focus only on one technique that is beneficial for premature ejaculation.

This is a technique that does not require any equipment or special space, it can be done even sitting in your office, at university, or at home.

So basically it is done by practicing squeezing your pelvic floor muscles just as in holding the ongoing flow of urine.


The main principle of this exercise is to strengthen your pelvic floor muscles, which will help to stop ejaculation during orgasm by squeezing your muscles.

Time and Duration

This exercise is divided in daily 3 sets.

Each set consists of squeezing pelvic floor muscles for 100 seconds in one stretch, and 10 repetitions of contracting and relaxing alternatingly for 1 second.


Contract your pelvic floor muscles for 10 seconds and then relax for 5 seconds. Again contract for 10 seconds and then relax for 5 seconds. Perform this 10 times.

5 seconds rest.

Now contract your muscles for 1 second and then relax for 1 second. Repeat it 10 times.

Perform this twice or thrice daily. Increase timings once you feel comfortable with previous timings.


Consistency and compliance is the key to successful results. It will take a few weeks to months for the results.


There are several apps available at online stores that can help you to maintain a record of your exercise and will also help you in performing the exercise.

To learn more treatments of PME. Click here

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