Premature ejaculation (PE) is one of the most common male sexual health concerns, and for most men, occasional episodes are not something to worry about.1 For those who find it happens more often than they would like, pelvic floor exercises for men are one of the things you can do that doesn't involve medication, but has clinical evidence behind it. This guide explains what they are, how to do them correctly, and how much difference they can realistically make.
What are pelvic floor exercises and how do they help with premature ejaculation?
Pelvic floor exercises, also known as "Kegels", involve repeatedly contracting and relaxing the muscles that sit at the base of the penis and support the bladder and bowel. Two of these muscles, the bulbocavernosus and ischiocavernosus, are directly involved in the ejaculatory reflex.
Under normal conditions, these muscles contract automatically once arousal builds past a certain point, triggering ejaculation. Pelvic floor training teaches you to notice and consciously control that contraction instead of letting it happen involuntarily, which appears to help delay ejaculation.2 NHS physiotherapy guidance also notes that a stronger pelvic floor can help with premature ejaculation, alongside its role in erectile function.3
Because the technique works on the physical mechanism behind ejaculation rather than on anxiety or arousal levels, it can be a useful option alongside medication such as Priligy (dapoxetine).
How do you do pelvic floor exercises for premature ejaculation?
The first step is finding the right muscles. Imagine you are trying to stop the flow of urine midstream and, at the same time, stop yourself passing wind.3 You should feel a squeeze and lift around the base of the penis, and you may notice the penis draw in slightly and the testicles lift. The first couple times, it can be helpful to try contracting the muscles while you're actually urinating. But only do this once or twice to check you've identified the right muscles as doing it regularly can interfere with how your bladder empties.3
Once you can find the contraction reliably, a proper routine combines two types of squeeze. The first is a slow, sustained hold, working up towards around 10 seconds, followed by resting for the same amount of time. The second is a quick squeeze and release, done in rapid succession. Aim to do around 10 of each, three times a day.3
Keep your thighs, buttocks and stomach relaxed throughout, and breathe normally rather than holding your breath. If you find yourself tightening those other muscles instead, you won't be isolating the pelvic floor correctly, and will end up working those other muscles instead. You can do the exercises lying down, sitting or standing, so it's easy to build them into an existing routine, while you're brushing your teeth for example, or while you're doing other tasks like 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. After completing a structured pelvic floor muscle training programme, 82.5% of the men gained better control of their ejaculatory reflex, with average time to ejaculation rising from around 30 seconds at the start to just over two minutes by the end.2 Men who responded well largely maintained that improvement at six months follow-up.
This is not an isolated finding. A 2024 review of the wider literature identified 15 relevant studies and found consistent improvements in ejaculatory control and latency time across them, including one of the earliest trials, from 1996, in which 61% of men achieved satisfactory control after a course of pelvic floor training.4 Some studies that combined the exercises with biofeedback or electrostimulation reported even larger improvements, and long-term follow-up in some trials showed benefits sustained for up to five years.4
It's worth being realistic about the limitations though. Many of the underlying studies are fairly small, and study quality varies, so results will not be identical 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 broader approach that addresses multiple angles rather than a cure-all for PE.
How do pelvic floor exercises compare with medication like Priligy?
The most direct comparison comes from an earlier trial by the same research group, which randomised 40 men with lifelong premature ejaculation to either pelvic floor rehabilitation or on-demand dapoxetine. After 12 weeks, dapoxetine produced a significantly larger average increase in ejaculatory latency time than pelvic floor exercises alone, at both the 30mg and 60mg doses tested.5
That doesn't mean pelvic floor training is a poor option. In the same trial, 57% of the men doing pelvic floor exercises still gained meaningful control of their ejaculatory reflex, with no medication costs and no drug side effects to manage.5 Many men use the two approaches together rather than choosing one over the other, doing pelvic floor exercises as an ongoing habit while using Priligy (dapoxetine) on demand for extra control when needed. If you are weighing up your options, our guide to how Priligy works covers dosing, timing and what to expect in more detail.
What else can help alongside pelvic floor exercises?
Pelvic floor exercises work well alongside behavioural techniques such as the stop-start method, where you pause stimulation just before feeling close to ejaculation and resume once the sensation has eased.1 A stronger, more responsive pelvic floor gives you a better sense of that build-up and more control once you notice it, so the two techniques tend to complement each other and give you greater awareness as well as control over the reflex.
Lifestyle factors are also worth considering. Drinking too much alcohol, recreational drug use, and untreated prostate inflammation can all contribute to premature ejaculation.1 For a fuller walkthrough of the stop-start method and other practical techniques, see our guide to stopping premature ejaculation and our tips for lasting longer in bed.
When should you see a doctor about premature ejaculation?
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 a common and treatable condition, and most men who persevere 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
- Dorey G, Speakman M, Feneley R, Swinkels A, Dunn C, Ewings P. Pelvic floor exercises for erectile dysfunction. BJU International. 2005;96(4):595-597. doi:10.1111/j.1464-410X.2005.05690.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.