Premature ejaculation is not fun and as a man you feel bad about it. At the same time, controlling pre-ejaculate can be as simple as practicing certain exercises with particular techniques that will allow you to last longer in bed. When investigating a problem, the first thing to understand is why you’re ejaculating too soon. You may want to get a diagnosis from a doctor to rule out the possibility that it could be a physical or psychological problem. Either way, the exercises described below will go a long way toward helping you last longer in bed.

You may or may not have heard of Kegel exercises, which are very popular because they are effective in strengthening the PC muscles that surround the scrotum. Women were the first to discover that doing Kegel exercises increases their sexual pleasure during intercourse. Only later did men discover that they, too, can benefit from these exercises if they want to control pre-ejaculations.

The pubococcygeus muscles (often referred to as the PC) are muscles located in the pelvis and their job is to regulate the ejaculation process. These muscles determine when seminal fluid leaves the penis. The good thing about Kegel exercises is that they are easy to do and you can do them several times a day and no one will notice.

Once you’ve located your PC muscles, it’s very easy to learn how to execute them and you’ll be on your way to lasting longer in bed. Still, as easy as it sounds, without focus it’s not going to work, but once you can do it 100 times in a row, you’ll be on your way. So let’s locate the muscle and start performing the exercises that are so effective at stopping pre-ejaculations.

• Since the PC muscles control the flow of urine (as well as ejaculations), they are easy to locate by stopping several times in the middle of the stream when you urinate. Those muscles you use to squeeze are the ones we’re looking for.
• You know right away how it feels to tighten your PC muscles, and now you can start practicing tightening them throughout the day. Squeeze hard for a few seconds, relax, squeeze again, relax… you get the idea! Repeat the exercise as many times as you like, starting with 10-15 times in a row.

Don’t think it will be a matter of a few days. Just like any other muscle, the more you train it, the stronger it gets. You can help reduce occurrences of premature ejaculation with a couple of other exercises:

• Practice stimulating yourself when you’re in the mood and stop it just before you’re ready to ejaculate. Pay close attention to how you feel when you are ready to shoot and then suddenly stop. Cool down a bit and start again and keep practicing this stop and start method. In time, you’ll feel what it’s like to be in control.
• Use lots of lubricants when you stimulate yourself. This little trick mimics a woman’s wet vagina and makes the exercise more effective.
• Do the start and stop exercise until you have accumulated a certain number of times that you can control ejaculation. The next step then will be to practice the method with a loving partner.

These simple yet effective exercises will also increase your endurance. They will definitely allow you to prolong an ejaculation so you can stay in bed longer. The key to your success will be consistency in doing the exercises.