Every man wants to be a better lover.
For many men, the thought of being unable to provide a lasting and deeply fulfilling sexual experience for his partner is something that causes stress and anxiety.
You want to give the kind of sexual performance that has you hoping she’ll brag about it to her friends (instead of worrying she’ll be complaining to them).
Why Increasing Your Sexual Stamina Is Important
Sex is integral to a thriving relationship. It bonds you. It keeps you connected.
Muscles weaken over time and can atrophy from neglect… and this includes sex specific muscles.
Sexual confidence comes from sexual competence. By building up your skill set and your sexual stamina, you will enter the bedroom with a new sense of pride and conviction in your abilities.
Try out just a few of these tips and you (and your partner) will be noticing a difference in no time.
7 Exercises To Increase Your Sexual Stamina
Sexual stamina is not limited to the performance of your penis. Deep, transformational sex is a whole body experience and therefore requires your whole body to be fit and ready.
Ever had your tongue or jaw cramp up during oral sex? You know it wasn’t fun for you and it definitely wasn’t for her.
Strengthen your jaw and tongue muscles by doing tongue push-ups. Push the underside of the tip of your tongue into the front of your hard palate (the front of the roof of your mouth, about half an inch behind your front teeth). Do this enough times with enough strength and it will become easier over time (giving you more sexual stamina for oral sex).
To take this exercise to the next level you can start putting hard-shelled chocolate candies (like Smarties, M&M’s, etc.) between your tongue and the hard palate and practice crushing them with your tongue’s force (or use grapes for a healthier alternative). But you have to make sure that, if you’re using the chocolates, you do it fast enough so that you’re exerting enough force and not just squishing them because they’ve warmed up in your mouth. Tasty and productive!
Whether you’re propping yourself up for a position or stimulating her G-spot, your sexual stamina requires a certain amount of forearm strength.
If you haven’t already, pick up some free weights or a gym membership and bump up the weight on your forearm curls. You can do 1-2 sets of forearm curls on non-consecutive days per week and experience considerable gains within a month or two.
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3. Abs And Lower Back
Your abdominal and lower back muscles get used quite a bit in almost every sexual position.
Practice inverted curls, squats, deadlifts, planks, and pushups for greater overall ab and lower back strength.
4. Connect With Your Breath
We’ve all heard of the “Just think about baseball…” trick to avoid ejaculating too quickly. In reality, this trick doesn’t work. The less connected your mind is to your body, the less control you have over it.
You want to be extra aware of your sexual arousal levels. You want to put all of your attention on the pleasure you’re feeling.
An easier way to control your ejaculation is to focus on relaxing and breathing. Breathe deeply and allow all of your major muscle groups to relax. You ejaculate prematurely when you are anxious and tense; in other words, the “fight or flight” response in your body is triggered by your muscular tension. Avoid this by relaxing, extending foreplay, and breathing more deeply.
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Your testosterone (the hormone that is largely responsible for your sex drive) is exclusively produced while you sleep. If you have consistently poor sleep (even a few nights of 4-6 hours will hurt you), your testosterone levels drop rapidly.
Keep as much artificial light away from your eyes as possible two hours prior to your bedtime. Sleep in as dark of a room as possible, and prioritize getting at least 7.5-8 hours of quality rest per night. Your testosterone production will increase from the improved sleep. The extra testosterone will give your sexual stamina a considerable boost.
6. Pelvic Floor Exercises
Ever heard of the PC muscle? The pubococcygeus (PC) muscle is a hammock-shaped muscle that stretches all the way from your pubic bone to your tailbone (it connects the two). It forms your pelvic floor and exists in both men and women. It is the muscle that you can engage when you are peeing to stop the flow of urine.
In many people, these muscles are largely ignored and they begin to weaken over time. Having a strong pelvic floor increases erectile strength, ejaculatory control, and the strength of your orgasms.
To get a greater awareness of your PC muscle, occasionally pulse and hold the muscle to give it a wake up call. Similar to the tongue strengthening exercise, you will feel it becoming easier over time. Start with quick pulses, move up to sets of ten two-second holds, and then after a few days see if you can do ten five-seconds holds without much of a break in between.
Keep this up and you’ll have a six pack in your pants in no time.
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7. PC Muscle Exercises On Steroids
The preceding exercises are great to get a relationship with your PC muscle, but you don’t build a muscle by going to the gym and flexing your arm for half an hour (not much of a muscle at least).
Muscles need to be challenged to grow. So how can you challenge your PC muscle to grow into a sub-waistline six pack?
Masturbate to arousal and drape a dry hand towel over your erection. With the towel in place, do penis push-ups by flexing your PC muscle and lifting the towel.
To increase the difficulty of this exercise, use a wet hand towel once you have mastered the dry hand towel push up. After that, you can upgrade to a small dry beach towel. These exercises are not for the faint of heart, but I promise, even doing five minutes a day one to two times per week will make a noticeable difference in erectile strength and ejaculatory control in less time than you think. Try it out and see what results you experience.
Sexual Stamina Building Bonus Tips
Not only do you need muscular stamina for sex, but cardiovascular endurance and flexibility are necessary to improve your bedroom prowess.
For cardio, aim to sweat a minimum of three times per week outside of the bedroom. Whether you achieve this through running, speed-walking, rock climbing, or whatever you find the most fun, it’s up to you.
As for flexibility, men tend to store a lot of tension in their hips and lower back. Look into different styles of yoga to see what could help your body relax for more enjoyable sex. If you’re not sure where to start, look up hip opening stretches online.
Also, don’t neglect your diet. Loading up your body with stimulants and depressants on a daily basis (in the form of caffeine, refined sugar, alcohol, or cigarettes) has far-reaching negative effects on your health and (more importantly) your libido. Cut back on the coffee. You will feel much more awake with the surge of testosterone coursing through your veins than the artificial, short-term buzz that caffeine gives you.
Going The Distance
On average, women take longer to reach their peak levels of sexual arousal during foreplay and intercourse. They also tend to take longer to reach orgasm.
By increasing your sexual stamina, you allow your partner the space and freedom she needs to fully open up to you so you can share the kind of thriving sex life you both deeply crave.
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