When it comes to sex, performance anxiety can rear its ugly head and make it challenging to maintain stamina and endurance in the bedroom. But fear not, as there are exercises that can help you improve your sexual endurance and enjoyment. In this guide, we’ll explore seven proven techniques that can help you last longer in bed, no matter your gender. These exercises work by strengthening your muscles and giving you greater control, leading to more fulfilling sexual experiences. So, let’s delve into the world of sexual fitness and discover how to take your sexual performance to the next level.

The Top 7 Exercises To Combat Premature Ejaculation

While various treatments are available to manage premature ejaculation, exercises are effective in improving sexual performance and reducing the symptoms of premature ejaculation. Here are the top seven exercises to combat premature ejaculation:

Exercise 1: Kegel Exercises

Kegels are a type of exercise that involves contracting and relaxing the pelvic floor muscles. These muscles are the ones that support the bladder, uterus, and rectum. Both men and women can benefit from doing Kegels, as they help to strengthen the pubococcygeus or “PC” muscle and improve sexual function.

By strengthening the pelvic floor muscles, Kegels can help you last longer during sex.

Step-by-step instructions

To do Kegels, start by identifying the muscles you need to contract. You can stop the urine flow when you go to the bathroom to identify the muscles. Once you’ve identified the muscles, follow these steps:

1. Sit or lie down in a comfortable position.

2. Contract the pelvic floor muscles and hold for 5 seconds.

3. Relax the muscles and rest for 5 seconds.

4. Repeat this cycle 10-15 times (two or three times a day)

It’s important to avoid holding your breath or tightening your stomach, thighs, or buttocks while doing Kegels. Once you get the hang of it, you can slowly increase the duration of squeezing your pelvic muscles.

Exercise 2: Reverse Kegels

Okay, so Reverse Kegels are kind of like regular Kegels…but in reverse. Instead of clenching up your pelvic floor muscles, you let ’em go and stretch ’em out. By doing this, you work out the muscles that oppose the pelvic floor muscles. These can help relieve tension and improve blood flow to the pelvic area.

If you’re looking to last longer and have more fun in the bedroom, Reverse Kegels are definitely worth trying. They can help you get more control over your ejaculation and boost sexual pleasure by increasing blood flow to your goods, which means harder and longer-lasting erections.

Pelvic muscle floor rehabilitation can also help patients with lifelong premature ejaculation, allowing them to get control of their ejaculation reflex, as proven by sexual medicine experts.

Step-by-step instructions for doing Reverse Kegels

To do a Reverse Kegel, follow these steps:

1. Sit or lie down in a comfortable position.

2. Take a few deep breaths and relax your body.

3. Imagine that you are urinating, and focus on relaxing the muscles that control the flow of urine.

4. As you exhale, push down and out with your pelvic floor muscles as if you are trying to have a bowel movement.

5. Hold the stretch for 5-10 seconds, then release and relax for a few seconds.

6. Repeat this cycle 10-15 times, three times a day.

It’s important to avoid tensing up or holding your breath while doing Reverse Kegels.

With practice, you can learn to control and relax your pelvic floor muscles more effectively, improving your sexual performance and overall pelvic health.

Exercise 3: Edging

Edging can help with premature ejaculation. The technique involves bringing yourself close to the point of orgasm during sexual activity, then backing off just before you reach it. By repeating this process several times, you can learn to control your sexual response and increase your endurance during sex.

The technique helps you become more aware of your body’s sexual response and how to control it. By jacking off and gradually extending your time intervals between orgasms, you can train your body to last longer during penetrative sex.

Edging can also be a fun and exciting way to explore your own sexual pleasure and experiment with different techniques.

Step-by-step instructions for practicing Edging

To practice Edging, follow these steps:

1. Begin stimulating yourself or engaging in sexual activity or oral sex with a partner.

2. As you approach the point of orgasm, slow down or stop stimulation.

3. Take a few deep breaths. Focus on relaxing your body and mind.

4. Once you feel in control again, resume stimulation and repeat the process.

5. Practice this technique for as long as you like.

Before you start edging, make sure to chat with your partner. It’s a fun way to help you last longer in bed.

Exercise 4: Groin Stretches

It’s easy to forget about strengthening your groin muscles until you experience pain or discomfort in the area. This part of your body includes the adductor muscles, which are located on the inner thighs and help stabilize and move your legs. Strengthening them — as an alternative to pelvic floor muscle rehabilitation) can not only enhance your performance in bed but also help prevent groin injuries.

Your groin muscles play an important role in your sexual performance. If they’re tight, blood flow to the penis can be restricted and that can lead to problems with premature ejaculation. It’s important to stretch them regularly (as part of your regular exercise regime) and this can help you to last longer.

Step-by-step instructions for practicing Groin Stretches

One of the best exercises to do this is called ‘The Lunge Stretch’.

  • Begin by standing with your feet shoulder-width apart.
  • Take a big step forward and slowly lower yourself down as if you’re doing a lunge.
  • Make sure your front knee does not go beyond your toes and then hold for 20-30 seconds.
  • Now switch legs, and do this on the other side as well.

Exercise 5: Squeeze Technique

The Squeeze Technique is a method for increasing sexual endurance that involves applying pressure to the base of the penis just before ejaculation. By doing this, you can reduce the intensity of your orgasm and prevent premature ejaculation.

The Squeeze Technique can be an effective way to improve sexual endurance and control during sex. By becoming more aware of your body’s sexual response, you can learn to recognize the signs of impending ejaculation and use the squeeze technique to prevent it. This can help you last longer during sex and experience more satisfying sexual experiences.

Step-by-step instructions for practicing Squeeze Technique

To practice the Squeeze Technique, follow these steps:

1. Begin the sexual activity with your partner.

2. As you feel yourself getting close to ejaculation, stop all stimulation.

3. Using your thumb and forefinger, gently squeeze the base of your penis.

4. Release the pressure and wait for a few seconds.

5. Resume sexual activity and repeat the process as often as needed to maintain control and increase your endurance.

The Squeeze technique can be an effective way to improve sexual endurance and control. Stop or take a break if you feel pain. With practice, you can control your sexual response and enjoy longer, more satisfying sexual experiences and sex lives.

Exercise 6: Yoga

The benefits of Yoga are clear: it can improve flexibility, relaxation, and muscle strength — all of which are useful during sex. Not to mention it’s a great stress reliever, helps with anxiety, and combats premature ejaculation (read the facts here).

Yoga can help you to focus on your breathing for sex. Plus it will open up new positions for better sex, which can be especially beneficial if you’ve been in a sexual rut.

Step-by-step instructions for practicing Yoga

1. Start by finding a comfortable seat and take several deep breaths to relax your body

2. Begin a few basic stretches like the Child’s Pose, and Downward Dog to warm up your body

3. Practice poses such as Cobra or Warrior II to build strength in your core and legs

4. Finish with deep stretches like the Seated Forward Fold or Reclined Bound Angle to open up your hips and promote relaxation

5. Finally, complete the practice with a few minutes of meditation and deep breathing to help you stay in the moment

Meditate alone in your room as often as possible.

Exercise 7: Visualization

This technique involves purposely focusing on something else—like an image, sound, or scene—unrelated to sex. This can help distract you from the physical sensations of sexual arousal and distract your mind from the sexual act. This can help you to last longer in bed, as it shifts your focus away from the physical stimulation. Like with anything, it takes practice.

One example of visualization you can use is imagining yourself in a peaceful and calming environment, such as the beach or a forest. Visualize yourself breathing deeply and slowly, allowing your body to relax and release any tension it may be holding onto. As you do this, bring your attention to the environment around you.

By incorporating visualization into your sex life, you can tap into your mental and emotional power to enhance your physical stamina and overcome sexual dysfunction.

What is the fastest way to last longer in bed?

There are no magic pills or one-size-fits-all solutions to lasting longer in bed. There are a few easy ways to delay ejaculation.

For one, a thicker condom could do the trick. These condoms reduce sensitivity, which can help you hold off on finishing for a bit longer. For even more of a delay, you can try a condom with a desensitizing lube. This type of condom has a mild numbing agent that will make things last longer and delay orgasm.

Slowing down can also help you last longer in the bedroom. You don’t have to go full-on slow motion, but by taking it down a notch or two you will have more control over your movements. Incorporate more foreplay.

There are plenty of desensitizing sprays on the market to help you defend against early ejaculation.

Finally, switching up positions during intercourse can help you stretch out the sexual experience. Experiment with different positions and find the ones that cause minimal stimulation to your penis while still pleasuring your partner.

Final Thoughts

Building sexual resilience is a process that takes time, effort, and patience. But with the techniques outlined above, you can make significant progress to improve your sexual performance, confidence, and pleasure.

The key is to practice consistently and be patient with yourself while you learn. With a little bit of effort, you’ll be able to enjoy more fulfilling sex, cure erectile dysfunction, and delay ejaculation.

Dave Matters

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