- Premature ejaculation is an annoying sexual health issue that refers to having an orgasm sooner than we would like.
- It can occur at any point during a man’s life and can hurt male self-esteem and confidence.
- It’s also more common than you think. Statistics show that up to 40% of all men will experience the condition at some point during their lives.
- While it doesn’t have any direct health consequences, it’s a frustrating issue that can be a real mood killer.
- However, you need not worry because many simple tips and tricks can help you combat it.
- Тhere are special exercises that can strengthen your pelvic floor muscles and improve hormonal balance to help you reverse the condition.
How Can You Control Premature Ejaculation?
Introducing simple lifestyle changes can do wonders for symptoms of premature ejaculation and your sexual life as a whole. Some of these include:
Regular Physical Exercises – If you’re experiencing symptoms of PE, practicing targeted physical exercises is usually the best way to start. These primarily focus on strengthening the pelvic floor muscles to improve blood circulation and nervous control in the region.
Eliminate Stress – Chronic stress is a significant risk factor for numerous medical conditions, including various sex health issues. They result from constantly elevated cortisol and adrenaline levels that hurt blood circulation. The latter is paramount for maintaining a strong erection and sexual performance as a whole.
Quit Smoking and Drinking Alcohol – We all know that smoking cigarettes and drinking alcohol are bad for our health for many reasons. Needless to say, they also negatively impact sexual health by compromising blood circulation. Do yourself a favor and limit these poor habits to the minimum.
Top 5 Exercises To Control Premature Ejaculation
- Practice Various Types of Kegels – Kegels are without a doubt the best premature ejaculation exercise that will strengthen your pelvic floor muscles and improve your sexual health and performance. Some people believe that they are only suitable for women with pelvic floor dysfunction and incontinence, but they can be very beneficial for men, too.
Kegels are very easy to perform, and you can do them virtually anywhere. They involve squeezing your pelvic floor muscles as if you are trying to stop the stream of urine in the middle of urinating. You squeeze for 1-3 seconds while trying to only use your pelvic muscles without involving the glutes or hips.
For optimal results, repeat round 8-10 reps for a few sets during the day.
- Squats and Other Types of Resistance Training – Squats are remarkable full-body exercises that will condition your overall physique and help you build muscle and lose weight. They also promote blood circulation to the pelvic floor region that will stimulate your sexual performance by improving your erection and making your orgasms more intense.
Additionally, squats and other types of resistance training, such as deadlifts, bench press, and shoulder press, can boost your testosterone levels.
Squats are very easy to perform. Start by standing with your feet at shoulder width. Keep your back straight and head straight, squeeze your pelvic floor and start bending your knees downwards until your buttocks are below your knee level. Return to the starting position and repeat 15-20 times for 3-4 sets.
- Kettlebell Swings – One of the premature ejaculations exercise we have for you is kettlebell swings. It’s yet another invaluable exercise that will strengthen and enhance your pelvic floor muscles and boost blood circulation to the penis. Kettlebell swings will also help you build strength in the lumbar region that will help you maintain proper posture.
For this exercise, you will need a kettlebell that’s neither too heavy nor too light. Start by standing your feet wider than shoulder-width while holding the kettlebell. Swing it forward until shoulder height, return to the starting position, and use the momentum for the next repetition. Remember to always keep your back straight during the exercise. Do 10-15 reps for 2-3 sets for optimal results.
- Front Squats – Now on to a variation of the squats that uses a barbell to make the exercise even more intense and beneficial. Stand with your feet at shoulder-width while holding the barbell in front of your neck. Use your palms and fingers for support.
Squat down while staying mindful of your posture and keeping your back straight. If you find that you’re arching your back even slightly, make sure you lower the weight. Go for 6-10 reps for 3-4 sets.
- Barbell Hip Thrusts – For the last pick, we have yet another exercise that strengthens your pelvic floor muscles, but also your hips, thighs, and glutes. Moreover, hip thrusts will also improve your thrust capacity.
For this one, it might be best to ask a professional trainer to help you perform it properly. Start by lying with your upper back, resting firmly on a bench. Place your feet on the floor and put a barbell in the crease of your hips. Then, start thrusting your hips upwards until your knees and pelvis align with your shoulders. Hold the position for a few seconds and reverse to the starting position. Go for 10-12 reps for 3-4 sets.
How Dietary Supplements Like Tadalix Can Make A Difference
Apart from introducing positive lifestyle changes and practicing targeted exercises, you can also opt for some outside help in the face of dietary supplements.
These contain various research-backed ingredients, such as vitamins, minerals, and herbal extracts that will boost your sexual health and performance. If you’re looking to try one, check out a few Tadalix review.
Premature ejaculation is an issue that doesn’t have any direct negative impacts on our health but can lead to frustration and hurt our self-esteem.
However, with these exercises, you’ll be on the right track to reversing the condition and fixing your sexual health.
What’s more, they can also help you prevent and treat more complicated sex issues, such as erectile dysfunction and low libido.
Lastly, don’t forget to check out a few Tadalix reviews. It’s a natural dietary supplement with research-backed ingredients and little to no side effects.
- Sex, stress, and health – PubMed (nih.gov)
- Testosterone physiology in resistance exercise and training: the up-stream regulatory elements – PubMed (nih.gov)