You can work your arms, abs, and chest as much as you like, but no amount of muscle gain will help you beat premature ejaculation or erectile dysfunction. 

In other to prevent premature ejaculation, you need to train your pelvic floor. Training a man’s pelvic floor- the muscles that surround the base of your penis and the shell at the bottom of your pelvis- should be considered the first step to resolving erectile dysfunction.

Exercises that strengthen your pelvic floor don’t just solve erectile dysfunction problems, they will improve your performance in the bedroom too.

Begin with a 5-minutes Kegel exercise

Kegels are the most popular exercises for sex. A research study discovered that 82% of men with premature ejaculation had increased sexual stamina after performing the Kegel exercise.

The level exercise focuses on strengthening the pelvic floor muscles which include the pubococcygeus, puborectalis, and iliococcygeus.

Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm. So if you are going for a one-move workout, make sure Kegel is the one you choose. 

To perfume level properly. Lie down on the floor with bent knees. Keep your flat feet anchored to the floor. Squeeze the muscle you will use to stop the stream of urine and hold the contraction for one to two seconds, then release. 

Pull your navel closer to your spine as you inhale. Concentrate on only using your pelvic muscles and not your glutes, thigh, or hip muscles. Do this exercise 10 times in 3 reps to complete a superset.

Incorporate Front Squats 

Compound exercises target your body’s biggest muscles. One study found out that the compound exercises like front squats and deadlifts can give a high hormonal response and increases your testosterone levels which results in longer and more powerful orgasms.

Front squats target the lower body muscles for mass and strength. Begin by standing straight with your his wide apart.

Tighten your torso and lower down to a squat position. Drive your heels into the floor to push yourself explosively back up to the start position. Ensure that your knees fall out and your chest stays up, resisting the pull to fall forward.

When performing this exercise, try not to arc your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.

Read: 10 Simple Ways to Slowly Lose Weight without Exercise

Try Fast Walking exercise

Just 30 minutes of walking a day may decrease the risk of erectile dysfunction in men by up to 41%.

Research shows that walking 4000 steps a day can maintain sexual health and prevent impotence. According to experts, a brisk 4-kilometer walk each day is better than Viagra.

Fast walking, running, and other aerobic exercises help your sex life by keeping your blood vessels clear. It keeps your blood flowing and prevents impotence in the same way it prevents heart attacks. As a result, you get stronger and longer erections.

Whether you have five minutes, 20 minutes, or over 40 minutes, you can shift your focus to get the best possible workout in whatever time you have to hit the pelvis muscles.

You can synchronize your walking with your breath as a form of meditation to help you feel more centered, relaxed, and calm.

Read: ‘I Stopped Counting Macros To Learn Balance And Moderation—And I Lost 110 Pounds’

Don’t forget the Heel Slide 

This exercise is great for strengthening your deep core muscle while contracting your pelvic floor muscles. The deep core muscles are responsible for maintaining good posture and stability on your pelvis when you walk or run.

Lie down and extend your leg as far as it can go. Slide one heel as close to your buttocks as you can. Hold this position for 5 seconds. Then slowly release your heel back to the starting position.

Exhale during the leg extension or lowering phases, inhale to bring your leg back to the starting position.

As you extend your legs, your back shouldn’t pop off the floor, your chest shouldn’t flare upwards. Your torso shouldn’t move at all while you perform this exercise.

Read: 5 Self-Care Rituals This A-List Trainer Swears By for Strength and Flexibility

Doing a Kettlebell Swing does the trick too

Strength training is often recommended by doctors for better sec performance. The reason is that weight lifting causes the body to produce testosterone, which is the primary precursor for the male sex drive.

Kettlebell swing exercise works your flexibility and stamina, but it also strengthens your balance.

The right way to perform the kettle swing is to spread your feet wider than the hip-width.

Place the kettlebell on the floor 12 to 18 inches in front of you. Keep your back flat. Lean forward to hold the kettlebell handle with both hands.

Push the kettlebell forward using your hips and glutes. Squeeze your lats and move the kettlebell back between your legs with your knees slightly bent.

Make sure your feet are flat and you have balance against your heels. Focus on moving the hip joint to lift the kettlebell.

Performing the perfect kettlebell swing places all the emphasis on the posterior chain- the major muscles in the back of the body, especially the hamstrings, glutes, and lower back.

Don’t swing the kettlebell too low. This can injure your lower back and can result in not activating your lats and glutes properly when lifting.