A four-move workout to stop you knocking off early in bed

Up to 1 in 3 men suffer from premature ejaculation, but you can do something about it… provided it’s your erection, of course.

Loads of blokes suffer from problems in the bedroom from time-to-time. It’s totally normal to get over-excited and struggle with maintaining a strong erection. In fact, experts estimate that up to one in three guys has experienced premature ejaculation.

“We don’t know precisely how many men have it because embarrassment stops many of them from seeking medical help, but it may be up to a third of men,” Dr Sarah Jarvis, clinical director of Patient.info said.

“It can have a huge impact on confidence and often affects relationships, and can even lead to depression. In fact, I often see men coming in for the first time to talk about it when it has led to the break-up of a relationship.”

But just because it’s a common issue, that doesn’t mean that you can’t do anything about it. Men’s Health has put together a four-step gym plan for strengthening erections and reducing the chances of shooting too early. Part one deals with the premature ejaculation and part two is all about strengthening your performance in the bedroom.

Body Soul Erections — “Well… at least it isn’t in my hair” – that guy’s missus, probably. Pic via Getty Images.

Premature ejaculation

Kegels

3 sets of 30 reps. 3-4 times a week

Think Kegel exercises are only for women? Think again. All men should be doing them – whether you’ve got any issues or not – because everyone can benefit from stronger pelvic muscles. They help to improve bladder and bowel control, which can prevent any leaking from happening. And they also help achieve erection and prevent premature ejaculation.

Squeeze the muscles you’d use to stop a stream of pee and hold that contraction for up to two seconds – being careful not to use any other muscles but those deep pelvic ones

Strengthening erections

Hindu press-up – 10 times

Sometimes performing missionary can be quite hard on the arms and shoulders, so this move will help condition you for sustaining the position for longer.

Stand with your feet slightly wider than shoulder-width apart
Bend over and place your hands on the floor – keeping your legs and arms straight as you do so (bending from the hips)
That’s the start of the position. Now dive your upper body towards the floor before bending backward and straightening the arms, looking upwards
Go back to the starting position and go again.

Front squat – 5-10 times

Squats are fantastic full-body moves which help to tighten the core, the glutes, the pelvic muscles – and by adding weights, also the arms.

Stand feet shoulder-width apart, holding a weight up to the chest
Push your hips back and bend your knees to lower your weight – making sure to keep your weight in your heels and not the toes
Drive your heels into the floor to push yourself back up to the start

Hip Thrusts – 3 sets, 10 reps

Everyone could do with a little more thrusting practice, right?

Sit on the ground with your shoulder blades resting on the bench
Hold your weight on upper thigh, arms straight
Bend to touch bum down to the ground
Then hinge back up, leaning back onto the bench – hips in the air
So when you’re up, you should have a straight line from shoulders to knees – feet always stay rooted to the ground
You should feel this in the bum and the backs of the legs

Hip thrusts are also amazing for women too (less for thrusting, more for strong butt muscles!).

It’s actually one of the moves that Victoria’s Secret models do before their shows. So why not practice them with your partner?

So, is there anything else you can do besides these moves to improve things – without resorting to drugs?

Dr Jarvis told us that there are several easy lifestyle hacks you can try to reduce your chances of premature ejaculation, including:

1. Wearing a condom

Wrapping up can reduce sensation which may buy you a bit of time because sex won’t feel as intense. Condoms are also the only form of contraception which protect you from STIs…and there’s nothing like a venereal disease to put you off getting down and dirty, is there?