H'elp Needed ? exercises for curing premature ejacuatio

actually my problem is like this that when i was about 14 i started to masturbat* artificially not using hands but just pushing myself on bed with my penis down and then rubbing it against the bed...i suppose i continued it for 2 and half years ...

firstly i used to do it just twice a week but then daily once... after that i realised that this was not correct and i was making harm to my system. i felt by end of 2 years that my time before ejacuation was decreasing and it was just decreased to 1 minutes.
i left my habit of artificial m'asturbation almost a year ago and i am 17 yr old last july... now what i need to know is...

some simple exercises so that i may cure this problem ..

though i have not masturbat*d since last year yet i know that my period before ejacuation was short..

please also suggest me the diet which i shall take and some exercises ...

but be sure that i am vegetarian.

means i dont need any quick substitution as you see i have enough time before having real intercourse (abt 3-4 years)

i need a natural and working way..

please dont link me to purchase any ebook ...as i dont have any visa card or paypal account .... if you could donate me some ebook you have then i would be very thankful..


also i wished to add that at about end of 2 years of that habbit another change i saw was that the ejacuation was not milky in colour and was getting clear and transparent ..also the amt. of ejacuation decreased significantly...