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Ever felt you are less of a man because you always ejaculate too soon during sex? You are not alone. Premature ejaculation (PE) is one of the most common sexual dysfunction that affects as many as 4 in 10 men. But because this is a condition that is largely caused by emotional anxiety rather than an inherent medical or hereditary condition, it can be rectified with the proper conditioning approach at home. And one of the best ways to treat premature ejaculation is to adopt an exercise regimen that helps to rewire your early ejaculation triggers and dramatically increase your sexual stamina.

So what is a great PE exercise to help regain your confidence in bed? Well, let’s examine this below.

Kegel or PC muscle exercises

The PC or pubococcygeus muscle is a key muscle that controls the flow of urine and semen. By working out and strengthening these set of muscles, you can drastically delay the time you take to ejaculate during sex.

So how do you locate you PC muscle? Simple. Try stopping the flow of urine the next time you are in the bathroom. The great thing about PC muscle (or Kegel) exercise is that it is totally hands-free; you can perform it anytime, anywhere without anyone knowing the difference.

How do you perform the kegel exercise? Well, you simply need to clench/squeeze and hold your PC muscle for 5 seconds and then release. Repeat this ten times, and take 5 second breaks in between. Incrementally work this up to 200 repetitions per session.

What happens when you do kegel exercises?

Within 2 to 3 weeks, you will experience harder erections, more superior control of your ejaculation and last much longer in bed. And of course, when this happens, your confidence levels will soar too!

Here’s what you should avoid when performing kegels…

Resist the temptation to overdo the exercises. I know, it can be tempting to want to gain better control overnight and step up your exercises. But just like any regular exercise routine, you need to give your body time to heal and allow the exercises to strengthen your muscles. You don’t expect to gain a six-pack just feverishly doing crunches overnight, do you? If you work within your body limits and not against it, you will achieve far better results, and in lesser time too.

There is also a tendency to contract other muscles in your body (such as abdominal and thigh muscles) when you first start off with kegel exercises. This is because it is difficult to isolate the right PC muscle at the onset, especially when these muscles are weak to begin with. If you feel you are contracting other muscles, just relax and start the routine again. With enough practice, you will easily isolate and “squeeze” the right muscle.

For more exercise guides check out how to increase stamina in bed site.

Lloyd Lester is the creator of “Ejaculation By Command“, a complete, step-by-step blueprint to help men permanently end premature ejaculation and last longer in bed. Learn how you can develop superior sexual endurance and enjoy transformative sex by visiting the Ejaculation By Command site.