Increasing sexual stamina and lasting longer in bed requires a combination of physical, mental, and lifestyle changes. Here are some permanent ways to improve your staying power:
Contents
1. Pelvic Floor Exercises (Kegels)2. Cardiovascular Exercise3. Edging (Start-Stop Technique)4. Deep Breathing & Relaxation5. Healthy Diet & Hydration6. Reverse Kegels (For Overactive Pelvic Floor)7. Strengthen Core & Leg Muscles8. Delay Sprays or Condoms (Temporary Help)9. Improve Sexual Technique10. Manage Stress & Sleep Well11. Medical Check-Up (If Needed)Final Tip: Consistency is Key
1. Pelvic Floor Exercises (Kegels)
- Strengthening your pelvic floor muscles helps control ejaculation.
- How to do Kegels:
- Tighten the muscles you use to stop urinating midstream.
- Hold for 5 seconds, then relax.
- Repeat 10-15 times, 3 sets daily.
- Over time, this improves ejaculatory control.
2. Cardiovascular Exercise
- Regular cardio (running, swimming, cycling) improves blood flow and stamina.
- Aim for 30-45 minutes, 3-5 times a week.
3. Edging (Start-Stop Technique)
- Practice edging during masturbation or sex:
- When you feel close to climax, pause stimulation.
- Resume after 30 seconds.
- This trains your body to delay ejaculation.
4. Deep Breathing & Relaxation
- Anxiety and tension can cause premature ejaculation.
- Slow, deep breaths help relax your body and delay orgasm.
- Try meditation or yoga to reduce performance anxiety.
5. Healthy Diet & Hydration
- Eat foods rich in:
- Zinc (oysters, nuts, seeds) – supports testosterone.
- Magnesium (spinach, bananas) – helps muscle control.
- Omega-3s (fish, flaxseeds) – improves blood flow.
- Stay hydrated for better endurance.
6. Reverse Kegels (For Overactive Pelvic Floor)
- If you’re too tense, practice relaxing your pelvic floor.
- Helps prevent involuntary contractions that lead to early climax.
7. Strengthen Core & Leg Muscles
- A strong core (planks, squats) improves thrusting stamina.
- Leg workouts (lunges, leg presses) enhance endurance.
8. Delay Sprays or Condoms (Temporary Help)
- Use numbing sprays (lidocaine) or thick condoms to reduce sensitivity.
- This is a short-term fix while you train for long-term improvement.
9. Improve Sexual Technique
- Slow down, change positions, or focus on foreplay to reduce stimulation.
- Learn to control arousal levels.
10. Manage Stress & Sleep Well
- High stress and poor sleep lower testosterone and increase anxiety.
- Aim for 7-9 hours of sleep nightly.
11. Medical Check-Up (If Needed)
- If premature ejaculation is severe, consult a doctor.
- SSRIs (like dapoxetine) or therapy (CBT) may help.
Final Tip: Consistency is Key
- Like any fitness goal, lasting longer requires practice.
- Combine Kegels, cardio, edging, and relaxation for best results.
By following these steps consistently, you can permanently increase your staying power and enjoy a more satisfying sex life. 🚀
