Proven and Effective Exercises to Control Premature Ejaculation

One of the ways to delay ejaculation is by paying attention to your perineal muscles which are the muscles responsible for body processes such as urination, erection, ejaculation and orgasm.

These muscles are found between the anus and the scrotum and it may take some time before one can identify exactly where they are. One way to isolate these muscles is try and hold urine. The muscle that you use to do this are your perineal muscles. You can also find your perineal muscles by moving your penis up and down during an erection. The muscle that tenses up when you do this are your perineal muscles.

In fact the pleasurable contractions that you may know as orgasm actually come from your perineal muscles. The contractions happen when the blood flows into the genital area during arousal, which prepares the testes to release the sperm. An increase in the contractions happen as a man nears the “point of no return”, or when ejaculation becomes imminent.

Although these contractions are involuntary, there are ways you can control them through concentration and practice. By controlling the contractions, you keep your arousal level low which results to a delayed ejaculation. You must then learn to relax these muscles so as to stop yourself from getting too aroused too soon.

Here’s are 2 easy exercises you can try to make your perineal muscles stronger and more capable of relaxing when you want it to:

1. While masturbating or even during sex, flex your perineal muscle as soon as you feel the urge to ejaculate and hold it for about 10-15 seconds or until the urge subsides. Focus on trying to relax your whole body as it automatically releases the tension on your perineal muscle as well. Make sure that you do the flex exactly when the urge to ejaculate is too strong. Doing so before that may actually cause more contractions, which will also trigger the ejaculation.

2. While having an erection (either during masturbation or during sex), try to flex your perineal muscle and hold it for 10 seconds. Rest for another 10 counts and do the flex again. Do this for about 5-10 times. You will notice that this will make your penis harder and fuller.

Knowing how important your perineal muscle in the sex act would help you be more aware of its contractions which lead to the ejaculation process. By gaining full control of the contractions, you can effectively delay ejaculation and give your sexual partner a more pleasurable sexual experience.