Premature ejaculation (PE) is one of the most common male sexual health concerns. For most men, an occasional episode is nothing to worry about.1
If it happens more often than you'd like, pelvic floor exercises for men are worth a look. They don't involve medication, and there's clinical evidence behind them. This guide covers what they are, how to do them properly and how much difference they can realistically make.
Pelvic floor exercises are drug-free and backed by clinical evidence. Think weeks, not days: the main trial ran for 12 weeks.
What are pelvic floor exercises and how do they help with premature ejaculation?
Pelvic floor exercises, also known as Kegels, mean repeatedly tightening and relaxing the muscles at the base of your penis. These muscles also support your bladder and bowel. Two of them, the bulbocavernosus and ischiocavernosus, play a direct part in the ejaculatory reflex.
Normally, these muscles tighten on their own once arousal builds past a certain point. That's what triggers ejaculation. Pelvic floor training teaches you to notice that tightening and take control of it, which appears to help delay ejaculation.2
NHS physiotherapy guidance also notes that a stronger pelvic floor can help with premature ejaculation, as well as erectile function.3
The aim: spot the squeeze before it happens, then take charge of it.
Because the technique works on the physical side of ejaculation rather than on anxiety or arousal levels, it can sit alongside medication such as Priligy (dapoxetine).
How do you do pelvic floor exercises for premature ejaculation?
First, find the right muscles. Imagine you're trying to stop the flow of urine midstream. At the same time, imagine stopping yourself passing wind.3
You should feel a squeeze and lift around the base of your penis. You might see your penis draw in slightly and your testicles lift.
Not sure you've found them? You can try tightening the muscles while you're actually urinating. Only do this once or twice, as a check, and do not make it a habit. Doing it regularly can interfere with how your bladder empties.3
Do not turn the midstream test into part of your routine. Use it once or twice to check, then stop.
Once you can find the squeeze reliably, you're ready for a proper routine. It uses two types of squeeze.
The first is a slow hold. Work up towards around 10 seconds, then rest for the same amount of time. The second is a quick squeeze and release, repeated in rapid succession.
Aim for around 10 of each, three times a day.3
That adds up to roughly 60 squeezes a day, in three short sessions.
Keep your thighs, buttocks and stomach relaxed. Breathe normally rather than holding your breath. If you're tightening those muscles instead, you aren't isolating your pelvic floor, and you'll end up working the wrong muscles.
You can do the exercises lying down, sitting or standing. That makes them easy to fit into your day. Try them while you're brushing your teeth, cooking or working at a desk.
Do pelvic floor exercises actually work for premature ejaculation?
The best evidence comes from a 12-week trial of 40 men with lifelong premature ejaculation. The men followed a structured pelvic floor training programme. Afterwards, 82.5% had better control of their ejaculatory reflex.2
The headline result: more than 8 in 10 men gained better control within 12 weeks.
On average, time to ejaculation rose from around 30 seconds to just over two minutes. Men who responded well largely kept that improvement at six-month follow-up.2 The programme included biofeedback, so it was more hands-on than exercises at home.2
It's not a one-off result. A 2024 review looked at 15 studies and found consistent improvements in ejaculatory control and time to ejaculation.4 That included one of the earliest trials, from 1996, where 61% of men achieved satisfactory control after a course of pelvic floor training.4
Some studies combined the exercises with biofeedback or electrostimulation and reported even bigger improvements. In some trials, the benefits lasted for up to five years.4
Now for the limits. Many of the studies are small, and quality varies. Results won't be the same for everyone.4
Premature ejaculation also has several possible causes, including psychological ones. So pelvic floor exercises tend to work best as one part of a wider plan, not a cure-all.
How do pelvic floor exercises compare with medication like Priligy?
The most direct comparison is an earlier trial from the same research group. It randomised 40 men with lifelong premature ejaculation to either pelvic floor rehabilitation or on-demand dapoxetine.5
After 12 weeks, dapoxetine gave a significantly bigger increase in time to ejaculation than pelvic floor training. That was true at both the 30mg and 60mg doses tested.5
Dapoxetine came out ahead on average, but pelvic floor training still helped more than half of the men.
So is pelvic floor training a poor option? Not at all. In the same trial, 57% of the men doing pelvic floor exercises gained meaningful control of their ejaculatory reflex.5 There was no medication cost and no drug side effects to manage.
And it's not either/or. Some men do pelvic floor exercises as an ongoing habit and use Priligy on demand when they want extra control. If you're weighing up your options, our guide to how Priligy works covers dosing, timing and what to expect.
What else can help alongside pelvic floor exercises?
Pelvic floor exercises for men work well with behavioural techniques like the stop-start method. You pause stimulation just before you feel close to ejaculating. Then you carry on once the sensation eases.1
A stronger, more responsive pelvic floor helps you notice the build-up. It also gives you more control once you do. So the two techniques complement each other.
Pelvic floor exercises help you feel the build-up. Stop-start helps you act on it.
Lifestyle matters too. Drinking too much alcohol, recreational drug use and untreated prostate inflammation can all contribute to premature ejaculation.1
Want the full walkthrough? See our guide to stopping premature ejaculation and our tips for lasting longer in bed.
When should you see a doctor about premature ejaculation?
Sudden onset, or a suspected physical cause such as prostatitis? Speak to a GP rather than carrying on alone.
Speak to a GP if:
- Premature ejaculation is a regular problem rather than an occasional one, and it is affecting your confidence or your relationship
- You see no improvement after a few months of consistent pelvic floor practice
- You suspect a physical cause, such as prostatitis, or premature ejaculation has started suddenly after previously being unaffected
- You would like to discuss medication options such as Priligy (dapoxetine) alongside, or instead of, self-help techniques
Premature ejaculation is common and treatable. Most men who stick with a combination of these approaches see their symptoms improve.1
Frequently asked questions
How long does it take to see results from pelvic floor exercises?
Most of the evidence comes from a 12-week structured programme, with results building gradually rather than appearing after a single session. Some men notice a difference sooner, but it is worth committing to at least 12 weeks of regular practice before judging whether it is working for you.
How often should I do pelvic floor exercises?
Aim for both slow, sustained squeezes and quick squeezes, working up to around 10 of each, three times a day. Consistency matters more than intensity, so a shorter regular session is more useful than an occasional long one.
Do I need to see a doctor or physiotherapist to learn pelvic floor exercises?
No, most men can learn the basic technique themselves using the stop-urine test to identify the right muscles. If you struggle to find the correct muscles, or see no improvement after a few months, a GP or pelvic floor physiotherapist can check your technique.
Can pelvic floor exercises help with erectile dysfunction too?
Yes. The same muscles play a role in maintaining an erection, so a stronger pelvic floor may support erectile function as well as ejaculatory control, although the two conditions have different underlying causes and are not always linked.
Are pelvic floor exercises safe to do every day?
Yes, the exercises themselves carry no reported risk and can be done daily. The one exception is the stop-urine test used to find the right muscles, which should only be used once to identify them, not as a regular exercise.
What causes premature ejaculation in the first place?
There is no single cause. Psychological factors such as anxiety or early sexual experiences are common, particularly in men who have had the problem since becoming sexually active, while physical factors such as excess alcohol, recreational drug use or prostatitis can also play a role.
References
- NHS. Can premature ejaculation be controlled? nhs.uk
- Pastore AL, Palleschi G, Fuschi A, Maggioni C, Rago R, Zucchi A, Costantini E, Carbone A. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation: a novel therapeutic approach. Ther Adv Urol. 2014;6(3):83-88. doi:10.1177/1756287214523329
- North Bristol NHS Trust. Pelvic floor exercises for men. nbt.nhs.uk
- Tunes De Paula A, Gonçalves Da Silva M, Cristina Da Cruz M, Felipe Sousa De Almeida L, Barbosa Reis A. Efficacy of pelvic floor muscle training and Kegel exercises in the treatment of premature ejaculation: an integrative literature review. The Journal of Sexual Medicine. 2024;21(Supplement_6):qdae161.214. doi:10.1093/jsxmed/qdae161.214
- Pastore AL, Palleschi G, Leto A, Pacini L, Iori F, Leonardo C, Carbone A. A prospective randomized study to compare pelvic floor rehabilitation and dapoxetine for treatment of lifelong premature ejaculation. International Journal of Andrology. 2012;35(4):528-533. doi:10.1111/j.1365-2605.2011.01243.x
This article is intended for informational purposes only and does not replace professional medical advice. Always read the patient information leaflet supplied with your medication and speak to a healthcare professional if you have specific concerns.