Absolutely every man wants to be the best and consummate lover. But for many, the mere thought that he is still not able to give his partner long-term pleasure causes stress and anxiety. How can this tricky problem be solved? Read about it in our article!

Why is it important to do these exercises?

First of all, it should be noted that sex is an integral part of a thriving, happy relationship. It further strengthens your union. He ties you to one another. Therefore, he needs to pay enough attention.

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If we consider the physical aspect of sexual endurance, then, as everyone knows, over time, muscles weaken and can atrophy if not given any load. This also applies to certain sexual muscles. And from a psychological point of view, for a man, sexual self-confidence, which is born from sexual competence and certain experience, is very important. As you build up your skill set and increase your sexual stamina, you will enter the bedroom with a tremendous sense of pride and confidence in your abilities.

Just try some of these 7 exercises and then you (and your partner, of course) will immediately notice their effect in no time.

7 exercises to increase sexual stamina

The good news is that your sexual stamina is not limited by your physical body. Quality sex is about the sensation and participation of your whole body and therefore requires your entire body to be in good shape.

1. Language

Has your tongue or jaw ever cramped during oral sex? You understand perfectly well that it did not bring pleasure either to you, or definitely to her.

Strengthen your jaw and tongue muscles by doing push-ups. Press the bottom of the tip of your tongue against the front of your palate (this is the top of your mouth, just behind your front teeth). Try to hit hard. Do this exercise a sufficient number of times with sufficient strength, and after a while it will become easier for you to please your girlfriend, because you will gain more sexual stamina for oral sex.

To take this exercise to the next level, you can start pinching hard chocolates between your tongue and palate and try to crush them with the power of your tongue (or you can use grapes for a healthier alternative).

2. Forearms

If you choose a position where you have to lean on your arms to achieve the best G-spot stimulation, your sexual stamina will require a certain amount of forearm strength from you. If you are not already focusing on these muscles, start exercising with dumbbells or buy a gym membership so that a trainer can help you build this muscle group correctly.

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3. Abs and lower back

The abdominal muscles and lower back muscles are used quite often in almost every sexual position. Work your abs, squat, plank, and do more push-ups to make your abs and lower back muscles stronger and more developed.

4. Monitor your breathing

We have all heard that we need to “just think about football …”. That this trick is necessary to avoid ejaculating too quickly. It doesn’t actually work. The less your mind is attached to your body, the less control you have over it.

You don’t need to be distracted! You want to feel all levels of sexual arousal? Do you want to focus all your attention on the pleasure you are getting?

An easy way to manage your ejaculation is to focus on relaxation and on your breathing. Breathe deeply and let your muscles relax. You ejaculate prematurely when you are anxious and overly stressed. “Fight or flight” – this reaction of your body is caused by muscle tension. You can avoid this by relaxing, stretching the foreplay and making sure that your breathing is deeper and more calm.

5. Sleep

Your testosterone (a hormone that is largely responsible for sex drive) is produced while you sleep. If you don’t get enough sleep on a regular basis, your testosterone levels drop dramatically.

Try to avoid very bright light sources two hours before bed. Go to bed in a dark room where light or noise won’t disturb your sleep, and strive for at least 8 hours of rest per night. Your body’s testosterone production will skyrocket as your sleep improves. The extra testosterone will give a boost to your sexual stamina.

6. Training the pelvic muscles

Never heard of PC muscle? It is a hammock-like pubococcygeus muscle that extends from the pubic bone to the coccyx. It forms the muscular corset of the pelvic floor and is present in both the male and female body. These are the muscles with which you can stop urination.

In many people, these muscles are largely ignored, and they begin to weaken over time, and weak PC muscles lead to weak erections, impotence, and premature ejaculation. This means that a strong pelvic floor increases the strength of an erection, allows you to control ejaculation and the strength of your orgasms.

To better feel and develop your PC muscles, contract and relax them alternately. As with any strengthening exercise, you will find it getting easier and easier every day. Start with quick contractions and work your way up to keep the muscles tense ten times for two seconds. And then, after a few days, see if you can do it ten times, but already for five seconds without particularly long breaks in between.

7. Love Muscle Training: Advanced

The previous exercise will help you feel and develop your PC muscles a little, but you don’t hope to build muscle by going to the gym once and bending your arm for half an hour?

Muscles can only grow reasonably, they will never build up on their own. So, how do you train the pubococcygeal muscle?

You will need to bring yourself to the stage of intense arousal and place a dry hand towel on your penis. You will now be able to do push-ups by contracting your PC muscle and lifting the towel.

To make this exercise more difficult, and therefore more effective, use a damp hand towel when you begin to do it with ease with a dry towel. After that, you can change to a small dry beach towel. These exercises are certainly not for the faint of heart, but even doing five minutes a day several times a week, you will feel a noticeable difference in erection strength and ejaculation control. Try it and see what results you get.

BONUS TIPS

Not only do you need to train muscle endurance in sex, you also need to tighten the cardiovascular system and flexibility necessary to improve your prowess in the bedroom.

Your cardio goal is to sweat at least three times a week outside the bedroom. How you decide to practice (running, walking, climbing, or whatever you find most interesting) is entirely up to you.

When it comes to flexibility, men tend to have muscle tension in the hips and lower back. Look at different yoga styles to find something that can help your body relax for more enjoyable sex. If you do not know where to start, look at the online lessons that are now available in huge numbers on the Internet.

Keep in mind that women, on average, take longer to reach peak levels of sexual arousal during foreplay and intercourse. They also take much longer to reach orgasm.

Therefore, strive to increase your sexual stamina. By giving your partner the space and freedom to enjoy leisurely pleasure, she can be completely open to you so that together you can have a fulfilling sex life that both deeply crave.