How to Use Physical Exercise to Overcome Premature Ejaculation

Sexual stamina and the ability to delay Premature Ejaculation are important aspects of a healthy and satisfying sex life. Various exercises can enhance physical endurance, strengthen the pelvic floor muscles, and improve overall cardiovascular health. In this blog, we’ll explore the top 10 exercises that can help you improve your sexual stamina and delay ejaculation. For personalized advice, consult a trusted sexologist in Delhi.

1. Kegel Exercises

Kegel exercises focus on strengthening the pelvic floor muscles, which play a critical role in sexual performance and Premature Ejaculation control. To perform Kegels:

• Identify the pelvic floor muscles by stopping your urine mid-flow.

• Contract these muscles for 3-5 seconds and then relax for the same amount of time.

• Repeat this process 10-15 times, three times a day.

2. Aerobic Exercises

Aerobic exercises such as running, swimming, and cycling improve cardiovascular health, essential for sexual stamina. Regular aerobic workouts enhance blood flow, endurance, and overall energy levels, improving sexual performance.

3. Planks

The boards are a great way to develop stability and core strength. A strong core supports better posture and control during sexual activity.

• Starting with your forearms on the ground, perform a push-up.

• Maintain an erect posture from head to heels.

• Hold the position for as long as possible, aiming for at least 30 seconds to start.

4. Squats

Squats target the lower body muscles, including the glutes, thighs, and calves. Strengthening these muscles can improve stamina and performance.

• Stand with your feet shoulder-width apart.

• Having your back straight and your legs draped over your toes, lower your body as though you were sleeping in a chair.

• Make your way back to the beginning and repeat ten to fifteen times.

5. Bridge Pose

The bridge pose strengthens the pelvic floor muscles and improves hip flexibility.

• While on the side, position both of your legs flat on the floor and bend your knees considerably.

• Strengthen your glutes and raise your hips towards the ceiling.

• Hold the position for a few seconds before lowering your hips back down.

• Repeat for 10-15 repetitions.

6. Yoga

Yoga enhances flexibility, reduces stress, and improves overall body awareness, all of which contribute to better sexual performance. Poses such as the downward-facing dog, cobra, and child’s pose are particularly beneficial.

7. Push-Ups

Push-ups build upper body strength, including the chest, shoulders, and triceps. Enhanced upper body strength can improve stamina and endurance during sexual activity.

• Start by placing your hands shoulder-width apart in a plank stance.

• Drop your weight until your chest almost touches the ground.

• Move yourselves up to the starting position.

•  Aim for 10-15 repetitions.

8. Pelvic Tilts

Pelvic tilts strengthen the lower back and pelvic muscles, improving control and endurance.

• Sitting on your back, place both of your feet flat on the floor and straighten your knees inwardly.

• Firm the muscles in your abdomen and press your lower back into the ground.

• Hold for a brief while before letting go.

• Repeat for 10-15 repetitions.

9. Lunges

Lunges improve lower body strength and stability, which can enhance sexual performance.

• Keep your feet together as you stand.

• Take a single step forward, lowering your hips until your knees are 90 degrees bent.

• Move back to the place where you started, moving up your legs.

• Ten to twelve rounds must be completed on each leg.

10. Interval Training

Interval training alternates between high-intensity exercise and rest periods, improving cardiovascular health and endurance.

• Choose an aerobic exercise such as running or cycling.

• Do the exercise for 30 to 1 minute at a high intensity.

• Follow with a low-intensity period for the same duration.

• Repeat for 20-30 minutes.

Conclusion

Incorporating these exercises into your routine can significantly improve your sexual stamina and help delay ejaculation. Involvement in regular physical activity improves the quality of your life, confidence, and physical health. For tailored advice and treatment, consult a sexologist in Delhi. Gautam Ayurveda offers personalized solutions and guidance to help you achieve optimal sexual health and performance.