Are you interested in improving the duration of sexual intercourse? Do you want to impress your partner with your abilities? If you have provided an affirmative answer to either one of these two questions, you should definitely keep on reading this article. In the paragraphs below, discover no less than seven workout tips, recommended to men who want to last longer in bed.
#1 Do pubococcygeous muscle exercises
You might not be aware of this for a fact but the pubococcygeous muscles can help you make a genuine difference in your sexual experiences. Located between the anus and the scrotum, they can help you achieve a better erection, last longer in bed and even experience multiple orgasms. And the good news is that these can be trained through physical exercise.
These are some of the best exercises for erectile dysfunction, as they can help you achieve and maintain a harder erection (without any additional treatment being necessary). They will also improve the ejaculatory control, helping you avoid the much-dreaded premature ejaculation. You need them for a stronger ejaculation as well.
#2 Give Kegel exercises a try
Kegel exercises are meant to stimulate the development of the above-mentioned muscles as well. Once again, they will help you prevent premature ejaculation and, thus, last longer in bed. The most important thing is that you engage in these exercises every day; when you are close to orgasm, all you have to do is tighten those muscles and enjoy your prolonged sexual experience.
There are different techniques you can try when it comes to these exercises. For example, you have the flutter technique, which requires an alternation between contraction and relaxation (of the PG muscles). Another technique is known as the “squeeze and hold”, its name being pretty much explanatory.
#3 Work on your pelvic floor
Very few men stop to think about the connection between a strong pelvic floor and a satisfying sexual experience. If you are looking to last longer in bed, you should try pelvic lifts as part of your daily workout routine. These can help you stay in particular sexual positions for a longer period of time, with one set of 10 lifts being enough to reap such benefits.
When you lift your pelvis, you are actually working on the muscles that are attached at the level of the hips (also, on the intricate muscles of the pelvis). You can begin this exercise by lying on your back and lifting your pelvis, as high as you can. Make sure that your spine is straight and use your hands for support.
#4 Stretch your groins
One of the main reasons for which your performance in bed is affected has to do with your lack of flexibility. Groin stretches are more recommended, as they can help you become more flexibility and, thus, maintain a specific position for a longer period of time (without feeling uncomfortable or trembling all over).
You can begin this exercise by sitting on the floor and pulling your feet toward the body, until the soles touch one another. Try to let your knees drop, until a pull is felt in the groin area. Avoid pulling too hard, as you will end up doing more harm than good. The position should be maintained for about half a minute.
#5 Opt for cardio training as part of your daily routine
Improving cardiovascular health is a general objective of physical exercise but you should know it can also be tremendously beneficial for your sexual life. When you engage in aerobic exercise on a regular basis, you reduce the risk of cramps, which can often prevent you from lasting longer in bed. Moreover, cardio training improves blood circulation, bringing more blood to the genital area.
It has also been demonstrated that cardio training can help one achieve better orgasms. The main idea is to engage in such form of training on a weekly basis; in order to benefit from all of these advantages, you should opt for cardio training between three to five times per week. A session can last between 30 and 60 minutes, depending on your current fitness level.
#6 Practice yoga
Yoga is an ancient practice, with numerous benefits to offer for the general health. With regard to sexual intercourse, the practice of yoga can help you make a change for the better. Yoga asanas can be used to strengthen muscles, not to mention they will be of use in improving one’s posture and current flexibility.
Among the yoga asanas that are recommended to men who are looking to improve their performance in bed, there are the diamond pose (vajrasana), cobra pose (bhujangasana) and the shoulder stand (sarvangasana). It is important to remember that yoga can help you deal with mental tension and stress, allowing you reach a state of calm and peace.
Push-ups are not only great for strengthening your abdominal muscles, they can also help you make a difference in bed. They are easy to perform, having a positive effect on large muscle groups of the upper body. You can tone your chest muscles, as well as the ones of the arms and back, finding it easier to maintain certain positions.
When you perform push-ups on a regular basis, you will find it easier to last longer in positions such as the missionary, man-on-top or the standing up sex position. It is recommended to include push-ups in your workout routine several times per week; you can try different variations, in order to work on as many muscle groups as it is possible.
These are some of the best workout tips you should take into consideration, especially if you want to last longer in bed and impress your partner with your overall sexual performance. If you are still not satisfied with the results obtained, you can take a testosterone boosting supplement, such as Nugenix. This will also be useful, helping you last longer and keep ejaculation under control.