It is very important to last longer in bed for a healthy and fulfilling relationship. Your partner wants you to have higher sexual stamina. Don’t worry if your performance is not good enough to impress her. Here are some tips to improve your sex life by lasting longer in bed naturally.
These are some easy-to-follow exercises you can do without much strain. Working out is good for your health and also helps to have better sex. Working out three to four times a week can enhance your endurance. So next time when you are about to hit the gym, feel more motivated.
Important Exercises That Can Improve Your Performance In Bed
Working on your arms, abs, and chest and focusing on muscle gain will enhance your physical appearance, but it will not help you to beat premature ejaculation and erectile dysfunction. For improving in that area, you will have to train your pelvic floor.
You don’t need a gym to train your pelvic region. However, these simple exercises are very helpful in preventing very embarrassing premature ejaculation and erectile dysfunction.
Studies have found that strengthening a man’s pelvic floor – the muscles that surround the base of his penis – is the only long-term solution for erectile dysfunction. By tackling erectile dysfunction, you can improve your performance in your bed. So let’s look into five important exercises that can improve your performance.
1. Kegels
Kegel exercises are very important for your healthy sexual life. Kegels are basically exercised for women and designed to improve the ability to hold urine. It is not just for ladies, it can also be used by men to strengthen the pubococcygeus muscle or PC muscle. This is a very simple exercise. All you have to do is to contract the PC muscle. It is the same muscle that you use to stop the flow of urine in the midstream. Squeeze and hold the muscle for three to five seconds, then relax. Kegels can improve ejaculatory control and can also help in stronger and firmer erections. Kegels can be done pretty much anytime and anywhere. It is advised to do a set of 10, three times a day.
2. Weight Lifting
Strength training is advised by doctors for improving your sex life. The main reason is that weightlifting can lead to improved testosterone levels. Testosterone improves the male sex drive and performance. There are studies that found that short intense exercises such as weight lifting can improve male testosterone levels. Weight lifting helps you to develop your muscles and can lead to better sex by strengthening the shoulders, chest, and abs. Strong upper body strength can increase your stamina as these muscles are used during intercourse.
3. Front Squats
It is found that compound exercises target your body’s biggest muscle groups. Studies have found that compound moves – which also include the deadlift and bench press – create a huge hormonal response, which can send your testosterone levels soaring. This can help you in having longer and more powerful orgasms. Squats are very helpful to strengthen your quads, hamstrings, and glutes. These muscles play a big role in sexual function.
4. Swimming
Research has found that swimming can improve your endurance and thus your sexual stamina. Swimming for at least 30 minutes three times a week will improve your sexual endurance. Swimming can also help in weight loss and can lead to better sex. A study conducted on obese men has found that losing just 10 percent of body fat considerably improved their sexual function.
5. Yoga
Yoga is a great way to improve your overall health and well-being. Yoga can also improve your sexual performance. Yoga helps to improve your flexibility, strength, and stamina, all of which can help you last longer during sex. So next time, try to incorporate a few yoga poses into your routine to enhance your performance.
These exercises coupled with a healthy diet can assure you a happy sex life.