If we talk about sexual stamina for men, it means how long they can last in bed. There are multiple ways for men to improve their sexual performance, but some of the best are:
- Masturbate
Getting to know your body is the first step in improving your sexual endurance. And a quick way to explore how sensitive reproductive parts function is is through masturbation.
Masturbation is like a dry run. It helps you to understand how your body feels and reacts. Further, the process permits you to acquaint yourself with the workings of your penis.
Masturbation helps to boost your sexual stamina through practice. This self-pleasure allows you to cultivate resilience.
It also supports your system to overcome the intense sensation sex creates.
And when you do it frequently, you can get hold of yourself. Besides, you appreciate which techniques deliver massive sensations.
Yet you must build endurance. Find ways with which to prolong your act. The longer you take before coming, the more your staying power develops.
But this self-gratification act is not reserved for you only. The practice allows you to learn more about pleasing your partner. Thus it creates a mutually satisfying sexual enjoyment for both of you.
- Exercises
Sex requires a fit body. Any intimacy exerts more pressure on some specific body parts.
However, your entire body needs to work as a single unit to deliver a fulfilling adventure.
So you must flex and exercise various body parts to withstand this stimulation. The back, pelvis, and chest are vital for enduring sex. But so is your pelvis strength and breathing performance.
Various forms of workout help keep your body toned and strong. A brisk walk, yoga, and weight lifting are vital for testosterone reduction.
Besides, doing Kegels, yoga, and swimming are also key to your cardiovascular and sexual health. These techniques bolster your sexual flexibility and endurance, according to an Everyday Health newsletter article titled “5 Exercises Men Can Do for Better Sex.”
A strong upper body increases your endurance, and these muscles are essential during intercourse.
Doing triceps enhance your pushing effort while also boosting the endurance of your upper body. Likewise, you use pectoral muscles during sex. And doing bench presses and chest dip exercises open them up.
Meanwhile, you can also stimulate your lower abdomen with bridges and Superman extension. Yet your hips and glutes need relaxation through weighted lunges and hip extension.
Doing Kegels trims your pelvis muscles. Thus the pelvis squats are essential in prolonging your sex act. You note that the proper operations of these muscles delay ejaculations.
You don’t disregard breathing exercises. These techniques also improve your sexual endurance by pumping more blood and nutrients to your sex organs.
- Kick bad habits
But taking time to exercise won’t always improve your sexuality. There are certain habits you must shed to get the best results.
The first one is alcohol. Excessive drinking leads to muscle atrophy. This causes fatigue and soreness that prevent you from undertaking good sex.
Smoking is also harmful. It poisons the very organs you need during sex. Cigarettes affect your lungs, chest, and even sperm. These deficiencies leave you drained and weak.
You also need to get out and walk. Even simple chores like mowing lawns, pruning branches, and cutting hedges count.
Provided you keep yourself busy and active, you reduce idling and sedentary life. An active body enhances your sexual stamina in many ways.
But if you want to maintain tip-top condition, they rest well. A tranquil and stable family and a working atmosphere are what you need.
Instead of running your anxiety level high, space your schedules. This way, you boost your system to withstand sexual demands.
- Get Vitamin D
Did you know that basking in the sun does much good to your sex stamina? Well, a little bit of sunshine warms your loins. Thus you develop strength through this routine.
But how? Sunrays block the production of melatonin. These chemicals are superb in inducing sleep. But they also wade off your sexual desire.
Can’t get enough sunshine? Don’t worry. During winter is when your body produces many of the unwanted chemicals. And then, there is little sun to control its volume.
In such a situation, you may include food that contains vitamin D in your diet. There is a vast
variety of these foodstuffs to pick from. Begin with increasing your consumption of salmons, egg yolk, and fortified meals.
You may include dairy products, wholesome cereals, and sea-foods. These adequately complement sunshine in releasing vitamin D.
And once your system has a sufficient quantity of this vitamin, your sex stamina skyrockets.
- Sleep Well
But if you want to maintain tip-top condition, then rest well. A reliable and adequate sleep pattern enhances your sexual endurance.
So why is sleep essential? It’s at night that your cells multiply. Your body shuts down non-essential functions to concentrate on cell-building duties.
Hence it repairs damaged and weak cells. Further, it supports digestion. And it’s through this process that you get new nutritional supplements.
Again, a good night’s rest is instrumental in secreting the hormones that support longevity during sex.
The production of testosterone spikes at night. And with more of this hormone, your sexual desire increases.
Testosterone is responsible for the production of healthy and adequate semen. These body fluids support sperm health and volume. Further, they also contribute to masculine features.
One of the benefits of muscles is to boost immunity and fight infections. With these, your sexual staying power remains high.
Studies presented in an article titled “Link between Sleep and Sex: Can Sleep Affect Sexual Health?” mentions various issues and complications that afflict men with poor sleep pattern.
The Elyon Family Clinic & Surgery publication mentions infertility, erectile dysfunction, and loss of libido as possible effects on men who don’t take sleep seriously.
Bonus Tips Submitted By Viewers
- Address relationship issues
In all relationships, it’s communication that glues the bond between couples and partners. So it has to be honest.
You should hence, relay information clearly and concisely. And you must ensure that your partner understands and appreciates what you are putting across.
Communication allows you to explain your thoughts and expectation before you begin your romance. Thus it helps in meeting your sexual desires and reinforces the connection in your relationship.
Good rapport fosters greater trust and stronger bonds. Hence when you start acting aloof and refusing to address her concerns during sex, it creates fear that could result in disinterest.
Your partner would think that you no longer care or aren’t interested in them or their feeling anymore.
Worst still, fear of sexual abuse may crop up. And once trust is broken, it never comes back. Hence addressing marital issues as they arise allows partners to understand and appreciate each other inside and outside their bedroom.
- Improve breathing technique
Breathing is instrumental in any physical activity. And since sex is an endurance exercise, you need to regulate your breathing to last longer.
When you breathe well, you relax better and allow your lungs to supply oxygen-rich blood to your muscles. Besides, proper breathing lowers heart rate and improves stamina.
Deep and deliberate inhalation ensures that you fill your lungs with air. You then hold it for a few seconds before you exhale slowly and completely. This technique ensures that your lungs operate at maximum capacity.
When you strengthen your tongues, you also breathe better. But how do you perform this?
Well, you do this by pulling your tongue back. Here you stick out your tongue and then pull it back inside your mouth. Still, you can do tongue push-ups where you push your tongue to the roof of your mouth just behind your teeth line.
Deep breathing helps to refocus your attention on the immediate task at hand. Thus giving greater and more detailed attention to sex moves while controlling your breath is essential.
According to the Medical News Today publication, when you breathe deeply, you have better control of your erection as you infuse more blood into the penis. Again, this breathing technique helps you to slow down sexual stimulation intensity.
Tongue twisting provides the strength to undertake oral sex.
- Prolong foreplay
Most men don’t consider foreplay as vital for any intimacy. Thus they rush through this first but essential phase of lovemaking.
Men focus more on penetrative sex. But here lies the problem. Overlooking the sexual preamble may cause you to execute penetrative sex poorly.
Foreplay is thus the way to set your mind and body to tackle the subsequent flow of intimacy. This phase prepares your hormones and nerves to boost the essential juices necessary to undertake penetrative sex.
Through cuddling, kissing, and massaging, you build a deeper connection and grow your sexual excitement. This way, you also prepare your partner to prime for the ride.
When you spend a little more time on foreplay, you build your stamina. You attain this by attuning your breathing and heart rate.
Foreplay gives you the time and patience of pleasuring your partner. You not only spend more time in bed but also bring out passionate, pleasurable, and mutually satisfying penetrative sex.
- Boost your nitric oxide
Nitric oxide is a compound that helps to dilate the blood vessel and improve blood flow efficiency. It smoothens the internal cellular lining of the blood vessels making the pathways malleable and responsive to fluid movement within.
Once the endothelium is working well, organs like the penis are quick to respond to sexual stimulation and handle erection better and longer.
For these internal cells to synthesize nitric oxide, they have to be fed with the necessary nutrition. These are called L-arginine and L-citrulline.
The two are a form of amino acids that are found in certain fruits and vegetables. They are also abundant in protein-rich foods.
As your endothelium burns the amino acids, it produces sufficient nitric oxide. Nitric oxide is vital in widening the vessels.
More blood and nutrition are thus carried to the penis. Still, the dilation helps your heart work more powerfully, and your nerves burn more energy faster, enhancing your sexual stamina.
- Focus on your partner
Sometimes taking time to please your partner is more important than considering your enjoyment. Intimacy involves a lot more than getting between the sheets.
Physical intimacy is the precursor to romantic intimacy. Being close to your partner and sharing chores, discussing responsibilities, and taking care of each other health are all involved here.
As you connect more deeply, you become close and enjoy each other’s company, sitting, and sharing.
This then sets the mind to gravitate toward romance. You appreciate holding hands, cuddling, and kissing. When you do these always, the sexual desire keeps increasing.
And you know, constant cuddling releases the love hormone. This becomes essential when you eventually move things to the bedroom. You pay full attention to your partner and make her feel loved and treasured.
By switching tempo and varying poses, you increase your sexual endurance and concentrate on the journey rather than the destination.
