Quick Kegel Exercise You Can Do Anywhere

The Tip

Kegel exercises strengthen your pelvic floor muscles, which play a crucial role in ejaculatory control. Here's a quick exercise you can do anywhere:

Identify the right muscles: These are the same muscles you use to stop urination mid-stream

Contract and hold: Tighten your pelvic floor muscles for 5 seconds

Release and relax: Completely relax the muscles for 5 seconds

Repeat: Perform 10-15 contractions per set

Practice regularly: Aim for 3 sets dailyThe beauty of this exercise is that it can be done while sitting at your desk, standing in line, or lying in bed—no one will know you're doing it.

Why It Works

Your pelvic floor muscles support the bladder and bowel and play a direct role in ejaculation. Strengthening these muscles gives you greater awareness and control over the ejaculatory process. Research has shown that men who regularly perform Kegel exercises often experience improvements in ejaculatory control within 4-6 weeks.

Quick Implementation

• Set reminders on your phone for three specific times each day
• Start with shorter holds (3 seconds) if 5 seconds is too challenging
• Gradually increase hold time as your muscles strengthen