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How to Last Longer in Bed: Exercises To Delay Ejaculation

Having trouble lasting longer in the bedroom can be both a common and sensitive issue for many men.

Medically Reviewed By Mostafa Elhennawy MS, Pharm D

While there are various methods to improve sexual endurance, focusing on exercises to delay ejaculation offers a practical and natural approach to this concern.

Exercises help in two ways: they allow you to last longer and improve your overall sexual health.

Having trouble lasting longer in the bedroom can be both a common and sensitive issue for many men. The quest to last longer in bed is not just about enhancing personal pleasure; it’s also about deepening intimacy and satisfaction for both partners.

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How Long Should a Man Last Before Ejaculating?

Statistics and societal expectations frame the average time for sex. Typically, the average duration of penetrative sex is about five to six minutes, as supported by several studies. However, perceptions of “normal” duration can vary widely based on personal experiences and cultural influences.

The International Society for Sexual Medicine defines premature ejaculation as ejaculation that occurs within about one minute of penetration and before the individual wishes it, a condition affecting many men at some point in their lives. On the other hand, the desired time varies among individuals, with some preferring longer periods of intercourse.

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Exercises to Improve Stamina and Last Longer During Sex

Improving sexual stamina goes beyond the bedroom. This section focuses on specific exercises designed to enhance your endurance and overall sexual health. 

Kegel exercises

Kegel exercises are a good way to strengthen the pelvic floor muscles, which support the bladder and bowels, and, in men, influence sexual function. To perform Kegel exercises, first identify your pelvic floor muscles by attempting to stop urination mid-flow; the muscles you use are the ones you’ll need to engage during the exercises. To do a Kegel exercise, contract these muscles for a slow count of five, then relax them for a count of five. Aim for three sets of 10-15 repetitions each day. The beauty of Kegels is that you can do them discreetly and at almost any time, whether you’re sitting at your desk, driving, or relaxing at home. Regular practice of Kegel exercises can lead to several benefits, including improved control over ejaculation, enhanced sexual performance, and increased pleasure during sex. Additionally, these exercises can help prevent the onset of erectile dysfunction and promote urinary health.

Cardiovascular workouts

Cardiovascular health is closely linked to sexual stamina, as a stronger heart and better blood circulation can significantly enhance sexual performance. Regular cardiovascular workouts increase endurance, improve heart rate response, and boost overall energy levels, all of which are beneficial for lasting longer during sex.

Specific cardiovascular exercises that can help include:

  • Running or jogging: These activities enhance heart health and can increase stamina both in and out of the bedroom.
  • Cycling: Known for improving leg strength and endurance, cycling also supports cardiovascular health without excessive strain on joints.
  • Swimming: This full-body workout is excellent for building endurance and cardiovascular strength, offering a low-impact option with substantial benefits.

Yoga and mindfulness practices

Yoga and mindfulness practices offer profound benefits for enhancing sexual stamina by fostering greater mental and physical control. Yoga, with its emphasis on strength, flexibility, and breathing, improves body awareness and control, which are crucial for managing arousal and delaying ejaculation. Specific poses can increase blood flow to the pelvic region, enhancing sexual function and endurance. Mindfulness, on the other hand, deepens this connection by promoting a focused, relaxed state of mind. Practicing mindfulness helps reduce anxiety and stress, common culprits that can shorten sexual performance. By being fully present in the moment, individuals are better able to control their responses and extend the duration of intimacy.

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More Natural Ways to Last Longer in Bed

While you focus on lasting longer, maintaining a strong erection is equally crucial. For comprehensive strategies on how to stay hard, check out our detailed guide that covers both physiological and psychological tips.

Some natural solutions are:

Breathing Techniques

Controlled breathing helps you manage arousal during sex, helping to delay ejaculation and extend intimate moments. By focusing on deep, slow breaths, you engage the parasympathetic nervous system—your body’s natural relaxation response—which can help decrease heart rate and reduce anxiety. This shift not only calms your mind but also helps in controlling sexual tension and delaying climax. Learning to pace your breathing with the rhythm of your movements can create a more synchronized and ultimately more satisfying sexual experience.

Diet Changes

Optimizing your diet is a fantastic way to enhance sexual health and stamina. Consuming foods rich in essential nutrients can make a significant difference. Consider increasing your zinc intake, which is crucial for testosterone production, by eating lean meats, nuts, and seeds. Omega-3 fatty acids, found in fish like salmon and sardines, promote blood circulation, supporting stronger erections. Antioxidant-rich fruits and vegetables, such as berries and leafy greens, can improve blood flow and stamina. Additionally, whole grains and legumes can boost energy levels, helping you last longer. Mindful eating supports general health and can revitalize sexual life.

Herbal Supplements

Herbal supplements enhance libido and improve stamina. Popular choices include:

  • Ginseng: A natural remedy for erectile dysfunction, ginseng is known for its ability to increase energy and improve endurance.
  • Maca: This Peruvian root boosts libido and sexual function without affecting hormone levels.
  • Tribulus Terrestris: Often used to enhance sexual function and increase testosterone levels, though more research is needed to confirm its effectiveness.
  • Ashwagandha: Praised for its stress-reducing properties, it also helps improve stamina and sexual performance.

Effective Treatments for ED

Erectile dysfunction (ED) can be a challenging issue, but several treatments are available to help. While platforms like Jack & Jill feature products such as Jaxx that aim to enhance sexual performance, medical treatments offer proven solutions that can also address premature ejaculation. Exploring unconventional treatments for erectile dysfunction can also be an option for some. Learn about the potential uses and benefits of hydrogen peroxide for ED and whether it might be a suitable choice for you.

Tablets

Common pharmacological treatments for ED include tablets such as sildenafil (Viagra), tadalafil (Cialis), and vardenafil (Levitra). These medications enhance blood flow to the penis, facilitating an erection suitable for sexual activity. They can also help delay ejaculation by maintaining an erection for a longer period, thereby improving stamina and sexual confidence.

Creams

Topical creams for ED, such as alprostadil, are applied directly to the penis and can cause an erection by increasing blood flow. These creams offer an alternative for those who may not prefer oral medications and can be effective in minutes, allowing for more spontaneous sex without the need for pre-planning.

Penis Pumps

Penis pumps are mechanical devices used to treat ED by creating a vacuum around the penis, which draws blood into the corpora cavernosa, inducing an erection. Once erect, a constriction ring is placed at the base of the penis to maintain the erection. Penis pumps are not only effective in treating ED but also help in prolonging erections, thus potentially improving stamina and enhancing the overall sexual experience.

Tips To Avoid Premature Ejaculation

Premature ejaculation can be a common concern, but there are effective strategies to manage and prevent it, enhancing both partners’ sexual experience.

The start-stop method

The start-stop technique involves stimulating the penis until the man feels he is close to ejaculation. At this point, stimulation is stopped for about 30 seconds or until the urge to ejaculate passes. This process is repeated several times before allowing ejaculation to occur. Practiced regularly, this method can help men gain better control over their arousal levels and extend the time before ejaculation. It’s a simple yet effective way to build endurance and improve sexual stamina.

The squeeze technique

Developed as a physical method to delay ejaculation, the squeeze technique involves squeezing the penis at the base of the head, where the glans meet the shaft, when a man feels close to climax. This pressure is maintained for several seconds until the feeling of imminent ejaculation subsides. The squeeze should be firm but not painful. This technique can be repeated as needed during sex to help extend the duration of intercourse and can be particularly useful for those struggling with rapid ejaculation.

Effective foreplay

Foreplay plays a crucial role in enhancing sexual stamina by allowing both partners to engage in a more gradual build-up of sexual excitement. Extending foreplay can help manage the intensity of arousal, making it easier to control the timing of ejaculation. It’s also an excellent opportunity to explore each other’s bodies, establish a deeper emotional connection, and ensure that both partners are adequately aroused, which can lead to more satisfying sexual experiences overall. For those interested in further refining their ability to delay ejaculation, edging is a technique worth exploring. Dive deeper into understanding what is edging to learn how this method can enhance your control and extend pleasure.

How to Last Multiple Rounds

Here are some practical strategies to help:

  1. Hydration and Nutrition: Staying hydrated and having a light, nutritious snack can quickly replenish energy levels. Foods rich in protein and natural sugars, like fruit or yogurt, can also provide a quick energy boost.
  2. Mindful Relaxation: Use the downtime to engage in deep breathing or meditative practices. This can help reduce any performance anxiety and refocus your energy.
  3. Physical Stimulation: Gentle physical stimulation can help maintain arousal without overexerting. Focus on non-penetrative activities that are enjoyable and relaxing.
  4. Communication: Stay connected with your partner. Discuss what feels good and what might help keep both of you in the mood.

Frequently Asked Questions

Can pelvic exercises help with stamina?

Yes, pelvic exercises can significantly improve stamina by strengthening the pelvic floor muscles. These exercises enhance control over ejaculation, support better erections, and can lead to more satisfying sexual encounters.

How long does it take to see results from natural methods?

Results from natural methods can vary, but many individuals start to notice improvements within a few weeks to several months. Consistency and commitment to the techniques are key to seeing sustained benefits.

Are there medical treatments available to last longer?

Yes, medical treatments are available to help men last longer in bed. These include medications like SSRIs and local anesthetics, which can delay ejaculation. Counseling and behavioral therapies are also effective options, offering promising results when combined with medical interventions.

 

Key Takeaways

Techniques like the start-stop and squeeze methods train the body to delay ejaculation, enhancing endurance. Extended and adequate foreplay can help manage arousal, improving control over ejaculation. Regular practice of these techniques boosts sexual confidence and satisfaction for both partners.

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