Many aspects make your sex toe-curling and stamina is one of the prominent among them. Stamina in the context of sex is the time you last on the bed, yes! The time to reach the big O. Almost everyone wants the sex to last longer so they could enjoy the currents travelling in their body for a more long-drawn time.
Now, there are several natural as well as medical ways to boost up your sex power and stamina. We can hike it up by having a healthy diet, proper exercise, and good sleep too. Here we are going to discuss the exercises that can boost up your sex stamina and help you to endure. These natural ways of building stamina will also uplift your overall health and have no adverse side effects too. So, let’s jump in!
1. Kegel exercise
Kegel exercises are very famous among women as it has been proven to help in childbirth and their overall sexual well-being. But, guess what? It’s beneficial for men as well. These exercises strengthen your pubococcygeus muscles.
Wondering what are pubococcygeus muscles? They are the ones that help you to hold your urine back. When you train these muscles, it becomes easier for you to control your ejaculation. Thus by controlling the ejaculation via contracting these muscles, you can delay your orgasm and last longer between the sheets.
These exercises are easier to do and have been proven to be very useful if done regularly. Basically, what you need to do is find a comfortable position to either sit or stand. Now focus your mind on the pelvic floor muscles.
Tighten the muscles by voluntarily contracting them. Hold it for three to five seconds and then release it for ten seconds. Repeat this exercise until your muscles feel exhausted. That’s it! Isn’t it easy?
2. Weight Lifting
Weight lifting or strength training is one of the best workouts for your overall endurance and undoubtedly for your sexual stamina. Men who are physically active and do weight training are less prone to have early climaxing.
The primary reason why weight lifting helps is by hiking up testosterone levels. Yes, strength training boosts testosterone production naturally to strengthen the muscles which will also spice up your sexual drive.
Weight lifting also helps in strengthening the abdominal, chest, and shoulder muscles, all of which are extensively used in intercourse. It can help you to thrust better and also to delay your orgasm. Also, you will have a healthy and sexier-looking physique as a complementary.
3. Frog Stretch
This exercise too is well known among women but is very useful for men too. Stretching your hip muscles and gaining more control over them will help you to stay a bit longer tangled with your partner in the bed. This hip opener exercise is quite easy to perform. All you have to get is a mat and start!
First, start on your knees and hands. Move your knees towards the sides of your torso and your feet should be pointed out in a flexed position. You can keep your arm either straight or fold at the elbow according to your comfort.
Now, all you have to do is gently rock back and forth. Remember to keep the balls of your feet on the ground with your toes pointed outwards. Do this exercise regularly and you can see the difference.
4. Trampoline Rebounding
This is another effective exercise to stick you longer in bed. Here, you need a trampoline. Stand on it and keep your legs shoulder-width apart. Now, relax your shoulders and arms, and also bend your elbow.
Slowly bounce up and down keeping your knee a bit bent. Keep bouncing and remember you don’t have to bounce above six inches. Little bounces are good to go. Keeping your feet turned out minimizes the risks of injury.
Bounce for twenty to thirty times, take a rest for thirty seconds, Many aspects make, and then do two more sets. This will strengthen all the lower body muscles as well as increase the blood flow.
5. Pelvic Lifts
Pelvic muscles are some of the most crucial muscles needed while having sex. Proper tone and strength in these muscles will enhance your sex life. This exercise also helps in harder and faster thrusting. Lifting your pelvic muscles and training them to endure will help with delaying the orgasm too as these are the main ones involved in it.
For doing this, get a mat and lie back on it. Bend your knees and keep your feet flat on the floor. Now, take a deep inhale and remember to engage your core. Slowly lift your pelvis keeping your spine straight.
When in the position, slowly breathe out and keep this position for ten to fifteen seconds. Repeat this four or five times daily to get a well-trained pelvic floor.
6. Full Planks
Planks are well known for strengthening the core muscles. It is especially beneficial in training the abdominal and upper thoracic muscles. Increased strength in your core can enable you to perform intercourse with great control and balance.
For doing a plank, start with your hands and knees. You have to make sure to place your hands exactly below your shoulders to ensure no muscle spasms happen. Now, push up your knees and maintain your body as a straight line from the head to heels. Press down onto your toes for balance.
Mind muscle connection is very important here. Engage your core, quads, and glutes, let them burn. Hold the position as long as you could or at least for thirty seconds. Repeat this three times. Regular planks can turn the tables.
7. Lying Leg Raise
This is another exercise to strengthen your core as well as associated muscles. This increases your thrusting period and delays the fatigue period of your muscles. It helps you to perform well in upright sex positions.
All you have to do is, get a nice mat and lie on it with your face facing the roof and legs straight. Now, slowly lift one of your legs till it stands up perpendicular to your body, after this slowly bring it down. Do not touch the ground and let your leg rest completely, lift it again till ten counts. Repeat this three times with a break of 30 seconds in between.
Squats are very efficient in strengthening the lower body muscles. This helps in having more powerful thrust and deeper penetration. Squats increase the blood flow to your lower body and thus nourish and strengthen those muscles. This enables you to have a body-shaking orgasm.
Doing squats is simple, stand in an upright position and bend your hips down keeping your back straight. While moving down, raise your arms to your shoulder level, and while coming up, lower your arms.
In the beginning, do ten squats, 4 sets. Slowly as you gain strength, you can increase the number of squats. Also, you can bend down more and hold on to the position for a bit longer.
9. Twisting lunge
Between the sheets, flexibility does matter, and one of the effective workouts for improving muscle flexibility is lunges. It’s a pretty simple exercise to do, first, you have to stand straight.
Keep your feet hip-width apart and place your hands on the waist.
Now, move one of your feet forward by bending at the knee. Keep going until thighs are parallel to the ground.
Your bending knees should almost touch the floor. Once you reach this position, turn your torso to the side same as your feet, hold for a few seconds and rebound back to the starting position. Do ten lunches on each side. Gradually you can increase the holding time as well as repetitions of lunges.
10. Seated Straddle Stretch
This is another very effective exercise for increasing your performance in bed. For doing this, sit down on the floor and stretch your legs wide apart. Now, lean to the front side and try to hold your toes.
Remember to keep your spine straight. After the toes are caught, try to maintain the position for a few seconds and then slowly come to the original position. Repeat it till your muscles start burning. Ten to fifteen reps are good for beginners, gradually you can increase the number.
This exercise helps to pump blood to the lower body. It is very beneficial if you have long hours sitting and working. An increased blood flow can help in improved sensitivity and control of the muscles. This can help in delaying the climax as well as pronounce the climax when it occurs.
That’s it friends. These are some of the workouts proven to be beneficial for increasing sex stamina in men. As said earlier, it enhances not only your sex stamina but also your overall well-being.
Have a proper workout schedule, including all the above exercises, and do it regularly. Give your women a huge surprise in the bed by showcasing your increased power and stamina. Do you have any doubts? Comment below!