If you’ve ever felt like you’re not lasting as long as you’d like in bed, you’re not alone. Premature ejaculation can be a source of stress and frustration for many men.
The good news is that there are practical premature ejaculation exercises that can help you train yourself to last longer during sex.
In this article, we’ll delve into the details of how to practice edging, explore additional techniques like the squeeze technique, and introduce the concept of a structured training plan for those with more severe premature ejaculation issues.
Use edging to train yourself to last longer
The most effective method for training yourself to last longer in bed is practicing edging exercises during masturbation.
Men who have problems lasting longer in bed usually have difficulty in catching the signs that they’re getting close to an orgasm.
Edging is a technique that helps you connect better with your body.
Think of it like training for a marathon. If you’re not in tune with your body and you start sprinting right away, you’ll be out of breath in no time.
It’s the same with learning to last longer – you have to pay attention to your body’s signals, like your heart rate and breathing, to pace yourself. Once you’ve got that down, you can build your stamina through practice.
How to practice edging
The idea is simple. Masturbate like you would normally do, but as you become sexually aroused, pay close attention to the sensations and signals your body is sending. Be aware of the point where you start feeling the urge to climax.
When you sense that you’re approaching the point of no return (the moment just before orgasm), stop and wait for your arousal levels to go down.
Take deep breaths and relax your muscles during the pause. Focus on the pleasurable sensations without rushing toward orgasm.
After the pause, you can resume sexual activity. Continue this start-and-stop process, gradually extending the time you spend in the plateau phase (the period just before orgasm).
Consistency is key. Practice edging regularly, either alone or with a partner, to improve your control over time.
Implement the squeeze technique
The squeeze technique is a sex therapy technique that can help you lower your arousal levels while edging. While it’s not mandatory, some men find it helpful.
gently use your two forefingers and thumb to apply some pressure just below the tip of the penis, known as the glans. This particular spot is called the frenulum and it’s quite sensitive due to lots of nerves. Squeeze with a bit of pressure for about 10 seconds.
Make sure the pressure feels somewhat uncomfortable but not painful. If it hurts, just ease up a bit. This squeezing action should help reduce your arousal, and in some instances, it might even lead to a decrease in the strength of your erection.
Use a structured training plan for premature ejaculation
For men who suffer from full-blown premature ejaculation, a structured training plan with increasing levels of difficulty is essential.
While following this kind of plan, most men should be able to overcome premature ejaculation within 12 weeks by practicing these exercises 3 times a week.
A 2006 study reported an average 8.5-fold increase in the duration of sex for men treated with these types of exercises.
For this reason, we have created the Between Us Clinic’s Premature Ejaculation Program, a web app that provides you with a training plan to control premature ejaculation.
Using the methods included in our program, which has been designed by professionals, you will learn how to effectively train your body to delay ejaculation.
Do pelvic floor exercises help premature ejaculation?
A recent study, which analyzed research spanning the last three decades, indicates that while there is some potential in using pelvic floor exercises to address premature ejaculation, there’s still much we don’t fully understand about it.
For instance, none of the studies examining pelvic floor treatments involved more than 100 men, and most of these studies didn’t continue to track the progress of these men after the treatments were completed.
One study, which followed men for six months, found that their lasting time improved from a mere 40 seconds to just under 2 minutes. However, this outcome doesn’t compare favorably to the results seen with other treatments.
For instance, a 2006 study demonstrated that men who underwent behavioral methods such as edging and the squeeze technique increased their time from an average of 56 seconds to almost 8 minutes, and these results were sustained at a three-month follow-up.
In another study, a ‘cure’ criterion was set at lasting 6 minutes or longer, and only a quarter of men using pelvic floor treatment achieved this after 6 months.“
Can you practice pelvic floor exercises on your own?
In all of the studies exploring pelvic floor exercises as a treatment for premature ejaculation, men received guidance from physical therapists on how to perform Kegel exercises accurately. It’s not just a matter of “stopping your urine midstream.”
They engaged in biofeedback sessions, some involving rectal probes and a vacuum erection device, to ensure they were effectively working the right muscles during erections.
Additionally, as part of these studies, men underwent electrostimulation, which involves the use of mild, painless electrical pulses to directly target and strengthen their pelvic floor muscles. This overall treatment approach typically spanned one to three months, after which the men completed their therapy.
The risks of overly strong pelvic muscles
The pelvic floor comprises a group of muscles located between your pubic area and tailbone. Research reveals that individuals with overly tense pelvic floor muscles might encounter issues with constipation, difficulty emptying their bladder, or pelvic pain, even during sexual activity.
This underscores the importance of maintaining a delicate balance between overly tight and excessively weak pelvic muscles, striving for that “just right” condition to ensure both ease in the bathroom and bedroom.
Pelvic floor exercises might not be the solution you’re looking for
In reality, while some sources might hype up Kegel exercises as the top-notch solution for premature ejaculation, these claims aren’t grounded in solid, well-established research.
To sum things up
Premature ejaculation is a common issue for many men, but there are practical exercises to help improve control and stamina during sex.
We explored edging, a technique that involves pausing just before orgasm, gradually extending the plateau phase. We also discussed the squeeze technique and the need for a structured training plan.
The good news is that if you’re interested in lasting longer in bed, there are effective tools and techniques you can start implementing today!