Step 01
Answer the questions
A short questionnaire about your situation comes first, and your answers shape your personal plan.
Exercises for premature ejaculation can help you practice arousal awareness, relaxation and pelvic floor coordination. Premature ejaculation can have physical and psychological causes. The Last Longer program in The Coach app brings these exercises into an eight-week routine. Training can support some skills, but it does not replace medical assessment.
Get my personal planPremature ejaculation exercises for men can work on different skills. The program combines breathing, muscle relaxation, pelvic floor coordination and solo arousal practice. A personal scale from one to ten helps you describe how aroused you feel.
We count those four as exercises for premature ejaculation in men because each has a schedule. Squeezing the head of the penis and wearing a thicker condom help in the moment but train nothing, so we treat them as tips. Three of the four are done fully clothed, one is done aroused, and sex with her comes last. The order has a reason. The breath and the muscle are what you’ll need at seven and at nine, so they’re built first; the reading is what tells you which of the two you’re at, so it’s built next; and sex with her moves too fast to learn any of it there.
In the app all four run on one calendar: guided breathing, muscle release and the six-week Kegel program daily, solo arousal practice three evenings a week with a target level for each stage, and partner versions of the drills once you can read your level.
Answer a few questions, then follow an eight-week plan with clear instructions for each daily session.
Step 01
A short questionnaire about your situation comes first, and your answers shape your personal plan.
Step 02
Guided belly breathing and muscle release from the first day, and the six-week Kegel program with daily audio and reminders. All of it is done away from sex.
Step 03
Three solo sessions a week of about twenty minutes: stop-start by stages, then holding a level, then the work at nine in the third and fourth week, where the contraction finally has a job. The plan sets the level; the partner versions come after.
Take the quiz to get your plan and start with the first guided session.
Search “how to train premature ejaculation” and the results split in two: clinic articles with three techniques and no schedule, and studies with a schedule and no techniques you could run at home. Training for premature ejaculation is both at once, and it has a shape: the four exercises, in order, each on its schedule, over about two months.
The first two weeks are done alone. Belly breathing three times a day, the Kegel program ten minutes a day, guided muscle release, and the arousal scale itself: ten levels from neutral to orgasm, with the line that matters between seven and eight. You also learn the four signs that you’re higher than you think: tightness in the thighs and pelvic floor, short shallow breath, pressure in the lower belly, the first involuntary twitch. The solo drill starts in week one too, at low levels: up to four or five, down to two, up to six, down again. Two weeks of that, three evenings a week, and a seven starts to have a feel to it before it turns into a nine.
Weeks three and four go to nine on purpose. This is the level that is hardest to control without practice, and it’s where the contraction you’ve been building for a month finally has a job: stop stimulation, exhale fully, one strong pelvic-floor contraction of one to two seconds at the peak of the urge, then a complete release so the arousal can fall. Alongside it you hold levels instead of passing through them: twenty to thirty seconds at a five or six first, then two or three minutes. And you learn three moves for a spike that arrives without warning: halve the speed or pause for five to ten seconds; take the pressure off; squeeze a fist or curl your toes instead of tensing anything near your pelvis.
From week five the targets move: hold below the line for up to a minute, then hold eight to nine for up to three minutes, then the same while she’s the one moving, then penetration with the control intact. Those are targets, not promises, and you reach them at your own pace, not the calendar’s. For what each of those weeks asks of you day to day, see our guide to how to last longer in bed; the point is that ejaculation control exercises have a sequence, and the sequence is the training.
If practice feels difficult, review these eight points. Technique, comfort and regularity matter; persistent difficulties are worth discussing with a health professional.
Most exercise advice online leaves out the amount, and without an amount an exercise is only a suggestion.
Pelvic floor exercises for premature ejaculation are the item every list agrees on, and also the one that is easiest to get wrong. Kegel exercises for premature ejaculation help if you train them on the right schedule and use them at the right moment, and lists rarely say either.
The pelvic floor contracts during orgasm. Once strengthened, it can help regulate the ejaculation reflex, add time before climax, and give you a contraction you can use on purpose. That’s why Kegels are on every list.
The schedule is ten minutes a day for at least six weeks; a muscle doesn’t get stronger faster than that, so we don’t promise results in two. Six in ten men report a significant improvement after those six weeks. Slow holds and clean releases beat heroic squeezes, and a fixed program beats feeling your way in.
Below eight the floor stays neutral while you loosen and breathe. At nine, just before the point of no return, one strong contraction of one to two seconds on a full exhale can interrupt the reflex. Squeeze at six and you keep yourself at the edge; squeeze every night at every level and you make the reflex quicker, which is the opposite of what you want.
A floor that only knows how to grip carries tension into sex, and tension speeds everything up. Letting go on command is trained alongside the contraction, and Kegels that seem not to work are often strong but never relaxed. One muscle isn’t the whole program; it’s the exercise for one moment, and the other three exercises are what keep you from needing it early.
Finding the muscle and the seven Kegel exercises are in our guide to Kegel exercises for men; for letting it go on command, see our guide to reverse Kegels for men. In our plan the Kegel is one exercise of four, with a schedule and a single moment.
The plan organizes your exercises into daily sessions, with instructions for each stage.
From a survey of The Coach users after their first four weeks with the app:
Reviews from men using the program, on the App Store and Google Play.
“I was skeptical on how the exercises would help. I had tried pills to go longer and they had no impact. The exercises and practices in my path have been great to enable my body to learn how to control itself in the moment. Highly recommend as an alternative!”
“Have been taking these Kegel Exercises for a good three weeks. Superb results from this and the arousal control advice. Intercourse with my wife has gone from about 30 secs to 2 mins. Big thumbs up 👍”
“55 yo. After months of being dubious about this app and what it promises, I took a chance on it based on the reviews. Am I ever glad I did! In just two weeks I’ve gone from ‘goodness you finished already? 🥲’ to ‘please finish baby I’m exhausted 🥵’ 🤣👍🏼”
“I was a skeptic at first, but 2 weeks in my wife told me to stop using the app because I’m lasting too long and her p***** raw. Well done The Coach! Also - not stopping Highly recommend it.”
A few questions, and the plan fills in the rest.
We built every program with urologists, sex therapists and clinical researchers in sexual health.
Dr. Justin Houman
MD, UCLA-trained urologist and male reproductive specialist focusing on sexual health.
Dr. Susie Gronski
Licensed physical therapist, certified sexuality counselor, and founder of a men's pelvic health clinic.
Cameron Fraser
Australia's leading men's sex coach, specializing in male sexual wellness and performance.
Dr. Amy Pearlman
Board-certified urologist specializing in male sexual wellness, performance, and hormonal health.
Gerard Greene
Specialist men's health physiotherapist and senior lecturer at Coventry University.
Natalie Goldberg
Certified sex and family therapist dedicated to improving intimate relationships and personal well-being.
Dr. Paula Hall
Accredited sexual and relationship psychotherapist, registered with leading professional bodies in psychotherapy.
Dr. Justin Lehmiller
PhD in social psychology and senior research fellow at the Kinsey Institute.
The four with a schedule: belly breathing with a long exhale, a daily round of muscle release, the six-week Kegel program, and solo arousal practice by stages. Everything else sold as exercises to help with premature ejaculation is either a tip for the moment, like the squeeze or a thicker condom, or fitness, like planks, squats and running, which is good for you and leaves the reflex where it found it. If you pick one, make it the solo drill: it’s the only one that teaches you to read your arousal level.
Yes, for one of its two causes, and only once two things are true. The muscle has to be trained first, about ten minutes a day for six weeks, because an untrained floor can’t hold anything. And it has to be used at one moment, level nine, as a single contraction on an exhale, not as a clench held through the whole act. Kegel exercises for premature ejaculation used any other way just add tension, and tension speeds everything up. They also do nothing for the other cause, not knowing your level, which is why Kegels alone give you a way to stop but no warning of when to use it.
About two months of steady practice for the whole set, and the pieces arrive at different speeds. Breathing is part of your practice from the first week. The muscle needs its six weeks before it can interrupt anything. Reading your level is built in two-week blocks: climbing and coming down in weeks one and two, then holding a level and the work at nine in weeks three and four. From week five the targets stretch: a minute below the line, three minutes at eight to nine, then the same with her moving. Targets, not promises, and you reach them at your own pace.
The name clinics give the solo drills: stop-start by stages, plateauing (holding a level), and the level-nine contraction, run against a ten-level scale. Exercises to control ejaculation only work if you can say which level you’re at, so the scale is learned first and the drills are scored on it. Twenty minutes, three evenings a week, in two-week blocks. Skip the scale and you’re guessing where you are.
Same exercises, different reason for doing them, and the reason changes the order. Lasting longer is a skill you want to build; premature ejaculation is a pattern you want to change, so here each exercise is dosed against one of its two causes. What each exercise trains, and which popular ones train nothing, is sorted out in our guide to exercises to last longer in bed.
Three, and none of them shows. An exhale of at least six seconds as arousal rises, slightly longer when you’re close, with the pelvic floor kept neutral and the jaw, thighs and abs soft. Half the speed or a five-to-ten-second pause when it spikes, with shallow or circular movement instead of stopping dead. And at nine, the single contraction. The squeeze at the head of the penis works in the moment too, and it belongs at one number on the scale and nowhere else; for how the squeeze compares with stop-start, see our guide to the squeeze technique.
Exercises to stop premature ejaculation build a trained response, and it lasts as long as you keep using it. Men who finish the two months and drop every practice tend to drift back; men who keep the breath and revisit the solo drill now and then tend to keep what they built. Keep a little practice going and the control stays.
It’s the top end of the solo drill: climbing to eight or nine and holding there without going over, which is the work of weeks three and four. Done first, it’s a guess about where the edge is; done after you’ve learned to read your level, it’s one of the most direct kinds of practice. Where the edge sits and how to hold it is our guide to what edging is and how to do it.
When it started suddenly after years of being fine, when it hurts, when your erections or your general health changed at the same time, or when your prostate hasn’t been checked in a while: the prostate sits on the same muscles, and even early trouble there can show up in your control. See a doctor before you start the exercises. Medication is a conversation with a doctor too; we don’t work with it. What premature ejaculation is, where it comes from and why it doesn’t pass on its own is our guide to premature ejaculation.
Last Longer, a premature ejaculation training program you run on your own: the ten-level scale, guided belly breathing and muscle release, the six-week Kegel program with daily audio and reminders, solo arousal practice with a target level for each stage, and the partner versions later. About two months.
None of the three. There’s no device in any of this, no sensor and nothing to insert; the instrument is the scale in your head. The first weeks run alone, in a quiet room, twenty minutes at a time, because that’s where you learn to read your level. With her, you use a longer exhale, a relaxed jaw and, at nine, one contraction, and none of it shows.
