Advanced Pelvic Floor Exercises for Lasting Control

The Tip

Once you've mastered basic Kegel exercises, these advanced pelvic floor techniques can help you develop the specific muscle control needed to delay ejaculation:

Elevator Kegels: Imagine your pelvic floor as an elevator with multiple floors:

• Contract 25% and hold for 3 seconds (first floor)
• Contract 50% and hold for 3 seconds (second floor)
• Contract 75% and hold for 3 seconds (third floor)
• Contract 100% and hold for 3 seconds (top floor)
• Gradually "descend" through each level in reverse
• Repeat 5-7 times

Reverse Kegels: While regular Kegels focus on contraction, reverse Kegels teach relaxation:

• Gently push out as if urinating or passing gas (without actually doing either)
• Hold the gentle push for 5 seconds
• Release and rest for 5 seconds
• Repeat 10 times

Flutter Technique: Rapidly contract and release your pelvic floor muscles:

• Perform quick, pulsing contractions (1 per second)
• Continue for 30 seconds
• Rest for 30 seconds
• Repeat 3 times

Why It Works

Premature ejaculation often involves involuntary contractions of the pelvic floor muscles. These advanced exercises develop both strength and relaxation control, allowing you to:

• Recognize the pre-ejaculatory sensations earlier
• Relax the specific muscles that trigger ejaculation
• Maintain arousal without crossing the "point of no return"

Research shows that men who practice these techniques regularly for 8-12 weeks report significant improvements in ejaculatory control.

Quick Implementation

• Practice these exercises daily, ideally in two 10-minute sessions
• Begin in a seated position, then progress to standing and eventually lying down
• Apply these techniques during self-stimulation to practice real-time control
• During intimacy, use the reverse Kegel when approaching the point of no return