If you’re looking to improve your stamina and last longer in bed, you’re in luck! There are a number of exercises that can help you boost your endurance and perform better in the bedroom.
I always encourage guys to learn some exercises and training techniques to last longer before searching for products.
Here are 12 exercises to get you started:
Kegels
Kegel exercises are designed to strengthen the pelvic floor muscles, which can improve bladder control and sexual function. To do a Kegel, simply squeeze the muscles you use to stop the flow of urine and hold for a few seconds. Repeat this process several times, working up to holding the contraction for 10 seconds at a time.
Squeeze Technique
The squeeze technique is a behavioral therapy technique that involves squeezing the end of the penis just before ejaculation to prevent orgasm. To practice this technique, you will need a partner. During sexual activity, when you feel like you are about to ejaculate, stop and have your partner squeeze the end of your penis for about 10-20 seconds until the sensation passes. Then, you can continue with sexual activity. This technique can help you learn to recognize the sensations leading up to ejaculation and gain better control over your orgasm.
Edging
Edging, also known as orgasm control or the stop-start technique, involves bringing yourself to the brink of orgasm and then stopping before you ejaculate. This can be done solo or with a partner. To practice edging, bring yourself to the point of no return
and then stop all sexual activity until the sensation passes. You can then continue with sexual activity and repeat this process several times before allowing yourself to ejaculate. Edging can help you learn to recognize the sensations leading up to ejaculation and gain better control over your orgasm.
Pelvic Tilt
The pelvic tilt is a simple exercise that can help improve blood flow to the pelvis and increase control over ejaculation. To do the pelvic tilt, stand with your feet shoulder-width apart and tilt your pelvis forward and backward. You can also do this exercise while lying on your back or while sitting in a chair.
Breathe Your Way to Better Sexual Stamina
If you’re looking to improve your endurance in the bedroom, you might be surprised to learn that something as simple as your breath can make a big difference. Here are three breathing exercises that can help you last longer in bed:
4-7-8 Breathing
This exercise, also known as “relaxing breath,” is a simple yet powerful technique for reducing stress and promoting relaxation. To do the 4-7-8 breathing exercise, follow these steps:
- Place the tip of your tongue behind your upper front teeth and keep it there throughout the exercise.
- Exhale completely through your mouth.
- Close your mouth and inhale quietly through your nose to a mental count of four.
- Hold your breath for a count of seven.
- Exhale completely through your mouth to a count of eight.]
- This completes one breath. Now inhale again, and repeat the cycle three more times for a total of four breaths.
Diaphragmatic Breathing
Diaphragmatic breathing, also known as belly breathing, involves taking deep breaths from the diaphragm rather than shallow breaths from the chest. This type of breathing can help you relax and control your breathing during sexual activity. To practice diaphragmatic breathing, follow these steps:
- Lie on your back with your knees bent and your feet flat on the ground.
- Place one hand on your stomach and the other hand on your chest.
- Take a deep breath in through your nose, filling your belly with air. Your hand on your stomach should rise, while your hand on your chest should remain relatively still.
- Exhale slowly through your mouth, pushing out all the air in your belly.
- Continue taking deep breaths, focusing on filling your belly with air rather than your chest.
Alternate Nostril Breathing
Alternate nostril breathing is a technique that involves breathing through one nostril at a time. This type of breathing can help balance the nervous system and promote relaxation. To practice alternate nostril breathing, follow these steps:
- Sit in a comfortable position with your back straight and your eyes closed.
- Using your right hand, place your index and middle fingers between your eyebrows and your thumb on your right nostril.
- Close your right nostril with your thumb and exhale completely through your left nostril.
- Inhale through your left nostril, then close it off with your ring finger.
- Exhale through your right nostril, then inhale through the same nostril.
- Close off your right nostril with your thumb and exhale through your left nostril.
- This completes one round. Continue for several more rounds, alternating the nostrils with each inhalation and exhalation.
It’s important to note that these breathing exercises may not be a complete cure for premature ejaculation, but they may help improve ejaculatory control and sexual performance.
While these exercises may not provide a foolproof solution for premature ejaculation, they can still be effective in enhancing ejaculatory control and sexual performance. If you’re experiencing difficulties with premature ejaculation or other sexual dysfunctions, it’s important to speak with a healthcare professional for proper diagnosis and treatment. They can help you identify any underlying causes and suggest the most appropriate treatment options, which may include medications, therapy, or lifestyle changes.
