Satisfied by your performance on the field but not in the bed? If this is the case, you don’t need to worry as studies show one in three men experience sexual dysfunction in the bedroom. Sex-related problems like erectile dysfunction (ED) and premature ejaculation (PE) are completely normal, and it’s important to know this!
Society has cultivated a stereotype around sexual dysfunction especially around ED and PE to be an embarrassing, taboo topic hindering men from reaching out to get help. This has led men to believe that there is no treatment for ED and PE, however, don’t let this fool you. Naturally, such assumptions are completely false because the treatment is there, and it has made people’s lives better.
Wondering how? Here are our top 3 exercises to help you last longer in bed. Let’s find out!
Exercise Can Do Wonders
Working out is incredibly beneficial to your overall well-being and health.
But, did you know it can also help you have better sex? An exercise regimen that includes three to four workouts per week can improve your sexual technique as well as flexibility and endurance.
According to Pete McCall, an exercise physiologist and personal trainer with the American Council on Exercise (ACE) was asked, what types of exercise are the most effective for improving sexual performance? We’ll get to know about those exercises as we progress with the article, so keep reading!
According to the Mayo Clinic, one-third of men say their romantic encounters end sooner than they expected (or wanted). One study found that the average time a male spends in bed ranges from 3 to 10 minutes. If you want to know how to last longer in bed naturally, don’t limit yourself just to find yourself another statistic.
Your sexual performance and stamina can be improved, just like any other activity, by focusing on your overall fitness. Without requiring an elaborate workout regimen, says Scott Hays, author of “Built for Sex” and “Sexual Fitness for Men,” a few basic exercises can extend your sexual sessions and make them more enjoyable.
Your arms, abs and chest can be pumped up as much as you want, but nothing will help you beat premature ejaculation or erectile dysfunction until you train your pelvic floor muscles. If you’re unsure of how to do it, we have put together an exercise list for your convenience, so look out for that in the article below!
“Strengthening the man’s pelvic floor” (the muscles that surround your penis and form a shelf across the bottom of your pelvis) “should be considered as a first-line approach for men seeking long-term resolution of their erectile dysfunction,” according to a 2005 study.
The following exercises will help you improve your performance in the bedroom as they may aid in decreasing your chances of erectile dysfunction and Premature ejaculation, hence lasting longer in bed, which will be enjoyable for both you and your partner.
1. Weight Lifting
It’s possible that strength training could be the answer to improving your sexual performance. As McCall explains, “weight lifting causes the body to produce testosterone, which is the primary precursor for male sexual desire.” Some studies have even found a link between short bursts of intense exercise like weight lifting and increased testosterone levels.
After you’re done weight lifting, do a few crunches or push-ups. By strengthening the shoulders, chest, and abs, these muscle-building exercises will lead you to better sex.
2. Kegels
In addition to improving endurance and control by toning the pubococcygeus (PC) muscles, doing Kegels is a good sex exercise for men. Los Angeles physician Arnold Kegel states, these exercises strengthen the pelvic floor muscles, which may lead you to last longer in bed and decrease chances of premature ejaculation.
By contracting these muscles just before orgasm, men can delay their ejaculation considerably. However, it’s not as easy as it sounds, which is why Kegels are so important.
In order to learn how to do Kegels, try stopping the flow of urine when you’re in the bathroom to get used to your PC muscles first. When the PC muscles are squeezed, you can perform Kegel exercises at any time and from any location. Relax after holding for 10 seconds and perform as many reps as possible. Just remember, holding your urine for too long has grave consequences too. Make sure you do not get too carried away.
3. Cardio
Improving your cardiovascular health by jogging, swimming, cycling and other similar exercises can help you amp up your sex game. Other benefits include improved blood flow which may lead to better and stronger orgasms.
You’ll notice an increase in stamina if you add 30 to 60 minutes of cardio exercise three to five times a week.
Ready To Level Up Your Sex Life With Exercise?
Remember, experiencing erectile dysfunction and or premature ejaculation can be frustrating, embarrassing and sometimes concerning. There are moments in our lives where we find ourselves trapped and eventually get frustrated because of the helplessness we feel. But, there is always a way. Similarly, when we overcome our problems by using different techniques, strategies and decisions, we have to do the same in terms of exceeding the threshold level of our sparkling sexual life.
If not for yourself, you need to up your game for your intimate partner to make sure you both enjoy a healthy and contented relationship on and off the bed. Make sure to give the above-mentioned exercises a try to improve your sexual technique, endurance, and flexibility. Besides impressing your partner, you’ll become healthier and fitter in the process.
If you’re someone who struggles with problems related to sexual health such as erectile dysfunction or premature ejaculation, don’t hesitate to reach out to Men’s Health Clinic New Zealand. We have trained and licenced professionals and sexual health experts to make the process as seamless as possible.
Take our two-minute quiz today to find out if you suffer from erectile dysfunction. The first step to solving this issue is to diagnose it first.
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