Endurance exercises to last longer

Do you ever wonder how other people can seem to keep going and going and going, while you feel like you are about to have a heart attack every time you engage in sexual intercourse? Or perhaps you wonder how some people can have sex for a long time without finishing while you seem to let go after just a couple of minutes. These may feel like mysteries, but in fact they have been honed through treating sex as a form of sport.

The simple truth is that sex is a type of special skill that can be improved and refined through repeated exercises. If you are looking for a variety of types of exercises that you can do to boost your sexual health, then you are definitely in the right place as this guide has you completely covered with all of the best exercises to help you last longer in bed naturally. Please feel free to read on now for everything that you need to know.

In the rest of this article, we will cover:

Kegels
Pelvic Floor Exercises
Reverse Crunches
Lunges
Groin Stretches
Cardio
Tips on How to Last Longer in Bed
Conclusion

Kegels

Kegels, named after the American gynaecologist Arnold Kegel, are easily one of the best exercises to help last longer in bed naturally for both men and women. It might seem complicated on the face of it, but in actuality, it is super simple. It only takes 30 seconds yet can have untold benefits for your sexual health. It also strengthens pelvic muscles and helps control incontinence. As for their sexual benefits, they can help improve blood circulation to the vagina walls, helping with arousal and lubrication¹. Follow this step-by-step guide for perfect kegel movements and erectile dysfunction exercises:

Empty your bladder
Squeeze the muscles used to stop urine midstream
Hold the muscles for 10 seconds, then stop for another 10
Engage in three sets a day featuring 10 to 15 exercises each

Other Pelvic Floor Exercises

For older people, Kegels can strain the muscles needed for urine. Additionally, you might be advised by your doctor that these exercises might not be the right ones for you. So that’s why, in certain cases, doing Kegel exercises is not advised. Thankfully for you, there are a variety of other pelvic floor exercises that you can engage in to boost your sexual health and performance. These include:

Diaphragmatic breathing
Holding a plank position
Pilates
Air squats
Swimming

Reverse Crunches

When you engage in them correctly, working on reverse crunches can strengthen your core without hurting your neck or lower back in the process. They have other benefits as well! They also work your major abdominal muscles and your oblique muscles. These exercises to last longer in bed naturally give you better strength and flexibility when it comes down to sexual business. Follow these key steps:

Lie on your back
Squeeze your abs, bend your knees, and raise your legs to have your knees over your hips at a 90-degree angle
Engage your core when you lift your hips and knees toward your chest
Keep your legs at a 90-degree angle as you bring them down to the ground
Repeat: remember to breathe

Lunges

Lunges are an excellent activity for boosting your sexual wellness, as they build strength, mobility, endurance, balance, and core stability. As a result of these manifold benefits, they increase blood flow to your pelvic floor, which can enhance your experience in the bedroom. Follow the below step-by-step tips to engage in successful lunges:

Keep your body upright
Engage your core throughout
Do not push your leg out too far
Keep your body comfortable vertically

Groin Stretches

Considering sexual intercourse is always about groin-to-groin contact, it naturally follows that practicing good groin health is absolutely essential, as it increases mobility and balance, strengthens your core, and reduces pain. The types of groin stretches that you should be thinking about are:

The Straddle
The Frog
The Butterly
The Fire Hydrant
The Cossack Squat

Cardio

Practicing good cardio is a great way to quickly and effectively boost your sexual health. It is especially important for men, as it has been linked to helping with erectile dysfunction². Just a simple amount of exercise can make a huge difference. Start small with a regular walking routine, such as reaching 7000-1000 steps a day, as well as swimming, gym activity, and hiking. The important part is to find an activity that you truly enjoy so you will be able to stick to it.

Tips on How to Last Longer in Bed

We hope that these exercises will become a part of your repertoire in the months and weeks to come. Now that we have covered the general exercises that you can engage in when it comes to lasting longer in bed, let us get down to the bedroom-specific tips that you should be regularly practicing. Read on now for a bunch of excellent premature ejaculation and erectile dysfunction exercises that can have you screwing like a champ in no time!

Use Condoms

Lasting longer in bed may be all about desensitization. This is especially true for men and the reaction their penises have with regard to intercourse. One simple way for men to reduce sensitivity in their nether regions is through wrapping up with a condom. As studies show, condom usage is correlated with a reduction of pleasure in men³ although most women perceive little to no difference. Although you may be worried about a perceived lack of pleasure involved with using a condom, just think about the extended enjoyment you will have as a result of being able to last longer! There are also condoms designed to desensitize the penis: please feel free to check out our selection of prolong regular fit condoms today!

Use a Desensitizing Gel

If exercises and condoms still leave you finishing too fast, there is no need for you to get stressed. Premature ejaculation is estimated to occur in anywhere between 4-39% of men⁴. One easy way to stop ejaculating too fast is by applying a desensitizing gel to your penis, making you last longer in the bedroom. Find an appropriate desensitizing gel for an elongated and extended experience.

Switch Positions

If you find yourself either becoming too tired or too excited, then switching positions can help to delay finishing. For a lazy position that can keep you going for a long time, why not try spooning? This is where the man lies behind the woman side-by-side in bed and enters her from behind. The benefit of this position is that both parties are lying down in bed, requiring minimal movements. As for sex positions to make him last longer, cowgirl is a surefire way for the man to keep going while the woman can control the speed and depth of thrusts.

Squeeze Technique

The squeeze technique is a scientifically certified way of avoiding premature ejaculation⁴. This is where the penis is stimulated just before orgasm. Then the man puts a little bit of pressure on the head to decrease stimulation. You can put your index finger on the back side of your penis and place your thumb on the other side, before squeezing gently. Wait for thirty seconds and then repeat the steps as many times as you see fit.

Edging

Delaying the eventual orgasm is a brilliant way to save yourself for a mind-melting climax. When it comes to premature ejaculation, the man can engage in the stop-and-start technique. This is all about noticing when you are about to climax and then stopping until the urge to cum disappears. Keep going as many times as you want until you finally want to finish. You might find yourself experiencing mind-melting orgasms as a result.

Masturbate Before Sex

One of the easiest ways to last longer in bed is to simply masturbate before sex. Not only can it give you a great idea of what you enjoy in bed, but it will make you less susceptible to any kind of oral, physical, or manual stimulation. The important part is not to overdo it, because when the sex finally occurs, you might find that you can not get it up. You should try and time it properly in advance so that when sex does occur, you are experiencing the right amount of sensation that works for you.

Seek Therapy

If you have tried out all of these techniques and you still find yourself not lasting very long in bed, then this might be a sign of a deeper psychological condition. In these cases, it might make sense to seek out the services of a dedicated therapist. They should be able to get to the root of the problem and suggest a variety of ways that you can fix it.

Take Breaks

Great sex is a marathon, not a sprint. This means that if either of you feels like you are about to climax too soon, there is no shame in taking a break, anywhere from 30 seconds to five minutes, to get your breath back and to keep the pleasure going for longer. As communication might be difficult when you are both hot and bothered in the midst of sexual intercourse, it might make sense for you both to have a special codeword that you can use in these moments! That way you will both know to stop immediately, take a break, maybe talk about the sex so far, and then get back into more extended sexual pleasure later.

Conclusion

When looking to last longer in bed, it can feel natural to be overwhelmed and upset with the process. Nonetheless, the good news is that if you follow the exercises suggested on this list — and suggested by licensed psychosexual therapists — you may start to feel the benefits. It is recommended not only to do these exercises regularly but to pair them with the tips written out on this list. Additionally, it is worth bearing in mind that to feel the true benefits of changing up your regime, you should be trying to do these exercises for at least half an hour three times a week.

Finally, it is worth noting that when you are looking to last longer in bed, this is a two-way street, as you and your partner will be working together. This is why communication before, during, and even after sex, is crucial. After all, you do not want to miscommunicate and then your partner does something that makes you finish too quickly. Instead, by being on the same page by communicating honestly, you can both do what it takes to last longer in bed!