Kegel Exercises for Premature Ejaculation: What the Trials Show
Kegel exercises for premature ejaculation: how to train the pelvic floor, what reviews of the trials found, and how they compare with medicine and its cost.
By Julian Caraulani · Last updated
TreatmentReviewed by Dr. A. Goher, MBBS
- FDA-approved and compounded
- LegitScript seal ID shown
- 49 states (not AR)
This guide explains how to find the right muscles, what the studies found, how exercise compares with medicine and numbing products, and what each option costs. We list prices for medicines only, never doses. Every PE price we track is on our PE price page.
What Kegel exercises are
The pelvic floor is a sling of muscles at the base of the body. In men it supports the bladder and bowel and wraps around the base of the penis. These muscles tighten during climax. The idea behind Kegel exercises for PE is simple: muscles you can control may help you control the moment of climax.
The International Society for Sexual Medicine (ISSM) lists "Weakened pelvic floor muscles" among the things that may play a role in PE. It also lists "Pelvic floor exercises (if weakened pelvic floor muscles are contributing to PE)" among the common treatments (ISSM: what is premature ejaculation, read 14 November 2026).
How to find the right muscles
MedlinePlus, the US National Library of Medicine's health site, explains the basic move: "A Kegel exercise is like pretending you are urinating and then holding it. You relax and tighten the muscles that control urine flow." (MedlinePlus: Kegel exercises, read 14 November 2026)
To find them, MedlinePlus suggests you "Imagine that you are trying to keep yourself from passing gas." Your thighs, buttocks and stomach should stay relaxed. Only the muscles deep at the base of the body should move.
The routine on that page is a set of short holds and releases, done a few times a day while sitting or lying down. MedlinePlus wrote it for bladder control, not PE, but the move is the same. It adds two cautions. Do not practise while you are actually urinating, because that "can weaken your pelvic floor muscles over time". And do not overdo it, which "can lead to straining when you urinate or move your bowels."
If you are not sure you are doing it right, MedlinePlus says your provider may refer you "to a physical therapist who specializes in pelvic floor exercises." Most PE trials used a trained therapist, often with a biofeedback screen that shows the muscle working.
- FDA-approved and compounded
- LegitScript seal ID shown
- 49 states (not AR)
What the studies found
The 2019 review. Researchers looked at 10 trials of pelvic floor training for ED and PE. They concluded: "Pelvic floor muscle training appears effective in treating ED and PE; however, no optimal training protocol has been identified." (Physiotherapy, 2019) They also flagged that the studies "were of low to moderate methodological quality". In plain words, the trials were small and not always well run.
The 2026 review. A newer review combined the results of five trials with 236 men. It found exercise alone did less than medicine. Pelvic floor training "showed a smaller effect on IELT compared with control interventions using dapoxetine or combined therapies" (Journal of Sexual Medicine, 2026). IELT is the time from penetration to climax, and dapoxetine is a PE pill sold outside the US.
The same review pointed to a better use for the exercises. Its conclusion: "the combination of PFMT with an auxiliary masturbation device or diaphragmatic breathing exercises may be superior in improving IELT in men with PE compared with isolated exercise programs." PFMT means pelvic floor muscle training. Diaphragmatic breathing is slow, deep belly breathing.
So the honest summary: Kegels may help, cost nothing and carry little risk. They work best as part of a plan, not on their own.
Kegels with other methods
The American Urological Association (AUA) guideline supports mixing approaches. It says "Clinicians should advise men with premature ejaculation that combining behavioral and pharmacological approaches may be more effective than either modality alone." (AUA guideline: disorders of ejaculation, read 14 November 2026) Behavioral means practice methods; pharmacological means medicine.
Two free practice methods pair well with Kegels. The NHS describes the squeeze technique, where you stop before climax and "squeeze the head of your penis for between 10 to 20 seconds", then wait and start again. The stop-go method is the same without the squeeze (NHS: ejaculation problems, read 14 November 2026).
Pelvic floor exercises for PE vs medicine: the cost
Exercises are free, or the cost of a few sessions with a pelvic floor therapist. If you want to add medicine, these are the main options online. Prices come from each seller's own page.
| Option | Seller | What it is | Monthly price | Read |
|---|---|---|---|---|
| Sertraline | Ro | Antidepressant, not approved for PE but prescribed for it | $24 | 7 Nov 2026 |
| ParoxetineRx | Strut Health | Paroxetine + tadalafil, compounded | $49 | 14 Nov 2026 |
| Sex Rx + Climax Control | Hims | Compounded combination | $39 | 7 Nov 2026 |
| Numbing wipes | Ro | Benzocaine, over the counter | See our Roman Swipes cost guide |
Our paroxetine for PE guide covers the antidepressant route. Our benzocaine vs lidocaine guide covers numbing sprays and wipes. The ranked list of the best PE programs scores every seller.
When to see someone
Kegels are low risk, but PE can have causes that need care, such as a prostate infection or erection problems. The ISSM lists "Infection or inflammation of the prostate or urethra" and "Erectile dysfunction" among possible causes. If PE started suddenly, or comes with pain or urinary symptoms, see a doctor. Our guide to what premature ejaculation is covers the causes in more detail.
Questions
FAQ
Do Kegel exercises help premature ejaculation?
Kegel exercises for premature ejaculation may help. A 2019 review of 10 trials found pelvic floor training appears effective for PE, but the trials were small. A 2026 review found exercise alone did less than medicine, and worked better when paired with other methods. Kegels are free and low risk, so many men try them first.
What are pelvic floor exercises for PE?
Pelvic floor exercises for PE train the muscles at the base of the body that you use to stop urinating. You tighten them, hold briefly, then relax, a few times a day. The aim is better control near climax. A pelvic floor physical therapist can check that you are using the right muscles.
How long do Kegels take to work for PE?
The trials ran for weeks to a few months, and results varied. MedlinePlus says bladder symptoms often ease after 4 to 6 weeks of regular practice. For PE, no single routine has been shown best, so give it a steady effort over a couple of months and track how you do.
Are Kegels better than medicine for PE?
Not on their own, per the 2026 review, which found exercise alone did less than dapoxetine or combined treatments. The AUA says practice methods plus medicine may work better than either alone. Kegels add little risk, so they can sit alongside a prescription or a numbing product.
Can Kegels make things worse?
Overdoing them can strain the muscles. MedlinePlus warns that too many can cause straining when you urinate or move your bowels, and that practising while urinating can weaken the muscles over time. If you feel pain, stop and ask a provider or a pelvic floor therapist to check your technique.
What else can I try for premature ejaculation?
Free options include the stop-go and squeeze methods. Over-the-counter numbing sprays and wipes need no visit. Prescription options start at $24 a month online at Ro. Our PE price page lists each one with its source. Every PE price we track, with its source and date, is on our PE price page.
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