increase sexual stamina
Sexual endurance is the ability to stay in bed longer, so no single method works for everyone.
The average sexual endurance for men ranges from 2 minutes to 5 minutes, while the average for women ranges from about 20 minutes.
Exercises and improve sexual stamina
In 2013, one study confirmed that obesity and a lack of sports activities caused an increase in sexual disturbances for about 31% of men and 43% of women, and that study also indicated the role of both physical fitness and exercise in improving sexual endurance.
Subsequently, it was found that both aging and obesity may cause weakness of the pelvic floor muscles, and pelvic floor muscle exercises are one of the most effective exercises for increasing sexual endurance.
The pelvic floor muscles support ejaculation and erection function in men, and the pelvic floor muscles along with the abdominal and back muscles contribute to the support and stability of the spine.
More recently, studies have confirmed that regular exercise can contribute to preventing many sexual problems, improving erectile function, maintaining cardiovascular health, as well as improving endurance in general.
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And it's good that you don't need to go to the gym at all.
Where you can walk, run, cycling, or dance, in addition to some unconventional exercises, such as: pushing a lawn mower or fast walking long distances.
You may need to do a few strength exercises every week to maintain the health and structure of your muscles, such as: yoga, Pilates or weightlifting.
Here are some exercises that you can try:
1- Kegel exercises to increase sexual stamina
Kegel exercises strengthen the muscles under the uterus, bladder, and intestine (the large intestine).
Men can use Kegel exercises to delay ejaculation by contracting muscles right before orgasm, and it is easy to do Kegel exercises at any time whether you are sitting or lying down.
Kegel exercises help both men and women with:
- Problems with urine leakage.
- Problems with bowel control.
- overweight.
- Post-pregnancy and childbirth problems (for women).
- Problems after prostate surgery (for men).
The steps for doing Kegel exercises are:
1- Ensure that the urinary bladder is completely empty of urine.
2- Standing or sitting in a comfortable position (this exercise can be performed while lying or bending on all fours).
3- Close the eyes and focus on the pelvic floor muscles that are used to stop the flow of urine.
4- Start to tighten those muscles as much as possible, for a period of 3 seconds to 5 seconds (it should be felt as if the muscles are rising somewhat).
5- Releasing the muscles from tension, while taking a break for a period of 10 seconds.
6- Repeating the exercise again about 10 times, and the performance can be repeated 3 times a day (morning, noon, and evening).
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Be sure not to tighten the muscles in the abdomen, thigh, buttocks or chest. You will feel better within 4 to 6 weeks.
Also, you should not increase the number of times you are allowed to exercise per day, as too much may lead to straining when you urinate or move your bowels.
2- Planck exercise to increase sexual stamina
The plank exercise is effective in increasing both endurance and balance, and the steps to doing the plank exercise are:
1- At first, it is recommended to sit on all fours, with both hands and knees.
2- Ensure that the hands are directly below the shoulders.
3- Push the knees up, while maintaining a straight line from the heel to the top of the head, with pressure on the floor with the toes.
4- Repeat this exercise for 30 seconds or more for as long as possible, and repeat the exercise twice after that.
3- Pelvic stretching exercises
Pelvic stretching exercises contribute to strengthening the lower back muscles, butt muscles, and lower abdominal muscles, as well as maintaining the balance of the hip muscles.
Pelvic stretching exercises can be done as follows:
1- Lie on the back with the knees bent and feet flat on the floor.
2- Taking a deep breath, while gently raising the pelvis and keeping the spine straight.
3- Breathe slowly and hold this position for a period of 10 seconds or more.
4- Take a break, then repeat the exercise again 4 times throughout the day.
4- Weight lifting exercises
It has been found that weightlifting may contribute to the production of the hormone testosterone in the body, which is the main initiator of the sexual drive in men, as it is recommended to lift weights that are sufficient to feel fatigued.
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5- Push-up, sit-down and crunch exercises
Muscle building exercises may help improve sexual endurance, by strengthening the muscles of the shoulders, chest and abdomen, and increasing upper body strength so that these muscles are used during sexual intercourse.
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6- Yoga
Yoga allows the body to access flexibility and many creative poses to maximize sexual pleasure and endurance during intercourse, and it also improves sexual performance.
7- Walking briskly
Researchers found that doing brisk walking exercises reduced the risk of erectile dysfunction in men by 30%.
Another study confirmed that brisk walking contributes to burning at least 200 calories per day, which greatly reduces the risk of developing sexual dysfunction.
Jogging and brisk walking also stimulate the release of endorphins, which boost sexual performance and increase sexual stamina
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