Kegels, for men.
A short, daily exercise that helps with lasting longer, erection quality, and orgasm strength.
Kegels train a small group of muscles between your legs. Those muscles play a role in finishing during sex, in erection quality, and in orgasm strength. The detailed pelvic-floor page goes deeper.
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Where the muscle is
The muscle you would use to stop urine mid-stream is your pelvic floor. Use that once to feel where the muscle is.
The goal is to squeeze it without using your butt, abs, or thighs.
12-week program
Three sessions a week.
Weeks 1 to 3
Three sets of 10 squeezes. Hold each for 3 seconds. Rest 5 seconds between.
Weeks 4 to 8
Three sets of 10 squeezes, hold each for 5 seconds. Add 5 quick squeezes at the end.
Weeks 9 to 12
During partnered sex, contract the muscle when arousal hits 7.
After week 12
Two sessions a week is enough to maintain.
What we know from research
Research consistently finds that pelvic-floor training helps men with premature ejaculation after 8 to 12 weeks of consistent practice.
Common mistakes
If you are not seeing change, one of these is usually why.
Squeezing the wrong muscle
If your butt, abs, or thighs are clenching, you are not working the pelvic floor.
Not enough rest
These muscles tire fast.
Doing too many
Overtraining can make the floor too tight.
Stopping at week 3
The change usually arrives between week 4 and 8.