Last updated: October 2026
Ejaculation is a reflex, and like most reflexes it can be influenced by the muscles involved in it. The bulbospongiosus drives the rhythmic contractions of ejaculation. Training it, and learning to relax it on demand, is the mechanism behind every honest answer to how to delay ejaculation naturally.
What the 2014 study found
Pastore and colleagues, writing in Therapeutic Advances in Urology, ran 40 men with lifelong premature ejaculation through a 12-week pelvic floor rehabilitation programme. By the end, 82.5 percent had gained control of the ejaculatory reflex. Average intravaginal latency rose from under one minute to 146 seconds, roughly a fourfold increase.
That is a striking number, and it deserves the usual caveats. Forty men is a small sample, the programme was supervised, and it ran for three months. What it supports is an association between structured pelvic floor training and improved ejaculatory control. It is not a cure, and results in a clinic are not a promise for everyone.
Why relaxation is half the skill
Most men approach this as a strength problem and train only the squeeze. That is a mistake. Ejaculatory control depends as much on being able to release the pelvic floor as to contract it. A floor that is permanently tight is not a strong one, and chronic tension is associated with urgency, discomfort, and worse control rather than better.
Practically, that means every contraction gets an equal or longer relaxation, and it means learning the downward, lengthening motion of a reverse kegel.
How to delay ejaculation naturally: the training
- Learn to isolate the pelvic floor without bracing the abs or glutes
- Breathe throughout. Breath-holding is the most common technique error
- Train both ends: short hard contractions for strength, and slow full releases for control
- Two sessions a week of about 10 minutes, with recovery between them
Where kegel exercises for premature ejaculation stop being enough
Once technique is reliable, load is what drives further adaptation. Contraction against no resistance builds awareness and a baseline, then plateaus, because there is nothing to progress. A weighted kegel exerciser for men adds a measurable ladder so you can see progression rather than guess at it.
What to expect
The study ran 12 weeks. Give it that long before judging. Control usually improves before anything else does, and it improves unevenly rather than in a straight line.
If premature ejaculation is causing you distress, it is worth speaking to a doctor or a pelvic floor physiotherapist. Training is one lever and it works well for many men, but it is not the only one.
For the wider context, read our complete guide to kegel exercises for men.
References
- Pastore AL, et al. Pelvic floor muscle rehabilitation for patients with lifelong premature ejaculation. Therapeutic Advances in Urology, 2014.
- NIH StatPearls. Kegel Exercises.
This article is educational and is not medical advice. Power-Up is a fitness training system, not a medical device.
0 comments