Techniques To Stop Premature Ejaculation
Chances are, you’re not able to have sex for more than 3 or 4
minutes before losing control and ejaculating. Before you write
in, protesting that you’re a stud and can go 30 minutes without
breathing hard, you should know that you’re not alone. In fact,
according to the latest set of data, over 85% of men can’t maintain
ejaculatory control for more than 3 minutes.
The reason? An underdeveloped PC muscle.
The good news is that you can do something about it. By performing
a series of exercises (which we’ll describe for you below), you
can strengthen your PC muscle. And once you make it stronger,
you’ll enjoy harder, longer-lasting erections, stronger ejaculations
and overall ejaculatory control for better sex.
Understanding The PC Muscle
First things first. What exactly is the PC muscle?
PC stands for “pubococcygeal muscle.” It refers to
a collection of muscles in your pelvic area. They start from the
pubic bone and extend towards the back of your body, ending at
the tailbone. It’s located directly between the testicles and
anus and is the foundation of your overall sexual health.
Besides contributing to sexual performance, your PC muscle (with
the help of other muscles) also provides urinary control. But,
for our purposes here, it’s primary function is to control
ejaculation. While women have grown used to controlling
their PC muscles to reach orgasm, most men have not achieved any
level of control. Even though penis size, thrusting technique
and other sexual secrets are important, learning how to maintain
control of your PC muscle is what truly leads to more satisfying
sex (for you and your partner).
How To Locate Your PC Muscle
It’s important for you to know where your PC muscle is
on your body. That way, you’ll be able to focus on establishing
control through the exercises we’ve created for you below. Do
the following to find your PC muscle…
1 – This sounds odd, but it works. Stick your thumb in your mouth
and suck (like a baby would). You’ll notice that a muscle
in your pelvic area is flexing. This is the same muscle
that causes your penis to move when you have an erection. While
sucking your thumb, use your other hand to find the PC muscle
based on the contractions you feel.
2 – The next time you’re urinating, stop the flow of
urine in midstream. You’ll feel a particular muscle contracting
to stop the flow. That’s your PC muscle. Use your free hand to
locate that muscle. In the next section, we’ll actually use this
technique for one of the exercises.
3 – This last method of locating your PC muscle is not for the
squeamish. But, if you’re adventurous, do the following. Use a
latex glove and apply a water-based lubrication on the fingers.
Next, gently insert your index and middle fingers into your anus.
You’ll notice your PC muscle contracting as your
fingers enter. It’s important that you try to relax the surrounding
muscles while you do this.
Now that you’ve found your PC muscle, you’ll know where to focus
your attention during our suggested exercises. So,
let’s get started.
Level 1 PC Exercises (Beginner)
Everyone starts at the beginning. Runners, boxers, swimmers…
everyone. If you’ve never performed exercises to build the strength
of your PC muscle, start with these 3 beginner exercises
and progress through them slowly. Before you know it, you’ll be
ready to take on the intermediate workout.
|Level 1 PC Exercise
The Flow Of Urine – When you’re urinating, contract
your PC muscle and stop the flow of urine in midstream. Maintain
control for as long as possible. Relax your muscle and continue
urinating. Then, do it again. Then, release. Every time you
visit the restroom to urinate, perform this exercise 5 to
are unable to flex and maintain the contraction of their PC
muscle for more than a couple of seconds. This exercise will
change that. Here’s how it works…
In 10 seconds, flex your PC muscle and release it
Do that 2 more times.
for 30 seconds. After your 30-second break, perform
that entire process again before taking another 30-second
break. Each day, perform the above 3 times.
You may find that you’re unable to keep flexing your PC muscle
Flex And Lift – This exercise can (and should) be
done anywhere. You already know that flexing your PC muscle
causes your penis to move. It’s more obvious when you have
a full erection, but your penis moves when flaccid, too (if
Whether you’re at the office, relaxing at home on the couch
After you’ve spent time performing the Level 1 exercises, you’re
ready to move on to the intermediate stage. The 4 exercises below
continue to build your PC muscle. But, you should begin to see
noticeable results while having sex.
Let’s dive in…
|Level 2 PC Exercise
Play - The focus for this exercise is flexing the
PC muscle and holding the contraction.
Slowly flex the PC muscle. Spread the flex over 5 seconds.
The entire rep should only last 15 seconds.
Ultimately, you want to build your stamina so you can do 50
After you’re able to do 50 reps consistently each day, do
Squeeze – The Short Squeeze works in nearly the exact
way as the PC Squeeze Play (Exercise #1). The only difference
is that instead of using 5 seconds as the count, use 2. So,
rather than reps lasting 15 seconds, they’re only going to
last 6 seconds.
Start with 20 reps a day. Then, like the PC Squeeze Play,
Measured Squeeze – This is where you really begin
to see noticeable results. Here’s how this exercise works…
Do 30 quick Short Squeezes (Exercise #2 above). You’re just
Repeat that 4 more times. Over 6 weeks, you’ll want to build
If you do this exercise every day for 6 weeks, you’ll probably
Step Training – When compared to the Long, Measured
Squeeze (Exercise #3 above), this one is easy. You’re going
to flex your PC muscle in steps.
Flex your PC muscle about 25% and hold the contraction. Now,
Now, release the flex in the same steps (75%, 50%, 25%, full
Repeat that process 4 more times with no resting in between.
Here we are. The advanced exercises. By now, your partner
is telling friends how amazing you are in bed. Your ejaculatory
control is great and you can last as long as you want in the sack.
Let’s take it to the next level…
|Level 3 PC Exercise
Burn - Start flexing your PC muscle little by little.
You need to go slowly. You’re going to go from ground zero
to fully-flexed over a period of 3 minutes. At the 2 minute
mark (or sooner), you’ll probably feel that your PC muscle
is already totally flexed.
It’s not. Your mind is playing a trick on you. Keep flexing.
After 3 minutes, your PC muscle is going to feel as if it’s
After 30 seconds have passed, you’re going to flex your PC
When your body is screaming to ease up, release your PC muscle
You’re going to go through this process once per day. Have
The Pressure – Most of the exercises above can be
done anywhere. Nobody will notice. But, this last exercise
is different. You need privacy. You’ll see why in a moment…
Step 1 – Massage your penis until you’ve
Step 2 – Use your entire right hand and wrap
You’re exerting tension against the PC muscle’s natural tendencies.
Step 4 – Eventually, you want to build up
If you’ve gotten this far, congratulations. Only
a small fraction of men can actually do these exercises. But,
if you’re performing the Level 2 (Intermediate) and Level 3 (Advanced)
exercises simultaneously, very few men will be able to match your
Your erections will be harder. The volume you ejaculate will
be higher. And the time you can last while having sex will leave
your partner gasping for breath.