If you’re looking to last longer in bed and improve your sexual stamina, incorporating specific physical exercises into your routine can make a significant difference.
Not only do these exercises enhance your cardiovascular health and core strength, but they also boost blood flow, endurance, and confidence in the bedroom.
Here are 5 effective exercises to help you last longer in bed and improve overall performance.
1. Kegel exercises for men
Kegels target the pelvic floor muscles, which are directly involved in controlling ejaculation and achieving stronger erections. To perform Kegels, locate the muscle you use to stop urination midstream. Contract it for 3–5 seconds, then release. Repeat for 10–15 reps, several times a day.
Why it helps: Strengthening these muscles gives you better control, helping you delay climax and improve erection quality.
2. Planks
Planks are excellent for building core stability, which plays a key role in maintaining various positions during sex without tiring quickly. Strong core muscles also support better thrusting and rhythm.
How to do it: Hold a plank position (forearms on the ground, body straight) for 30 seconds to 1 minute. Increase duration as your strength improves.
3. Squats
Squats engage large muscle groups, boosting testosterone levels naturally. They strengthen your legs, glutes, and hips, which are essential for thrusting power and sustaining energetic movements during intercourse.
Tip: Do 3 sets of 10–15 reps, adding weights as you progress to enhance overall stamina and endurance.
4. Cardio workouts (Running, Swimming, Cycling)
Improved cardiovascular fitness translates directly to longer-lasting sexual performance. Activities like running, swimming, or cycling enhance heart health and circulation, which supports longer-lasting erections and better arousal response.
Aim for: 30 minutes of moderate cardio at least 3–5 times a week to notice a significant boost in bedroom performance.
5. Hip thrusts or bridges
These exercises improve the strength and control of the hips and lower back, crucial for many sexual positions. Strong glutes and pelvic muscles help you maintain rhythm and movement without fatigue.
How to do it: Lie on your back with knees bent and feet flat. Push your hips up, hold briefly, and lower down. Try 3 sets of 15 reps.
