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Free Exercises for Increasing Sexual Stamina Naturally

by
author image Ashley Farley
Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.
Free Exercises for Increasing Sexual Stamina Naturally
A man and woman are running together on the beach. Photo Credit LWA/Dann Tardif/Blend Images/Getty Images

Overview

If you find yourself having an orgasm long before your partner expects you to, you might feel embarrassed or even nervous anytime you engage in sexual intercourse. Wanting to last longer in bed seems to be a common desire for men and women alike. Improving your sexual stamina can be achieved with free, natural exercises everyday.

Kegel Exercises

Kegel exercises strengthen the pelvic floor muscle, also known as the PC, or pubococcygeus, muscle. As you gain strength in your pelvic muscle, you will achieve more control over it as well. According to Wellness.com, men who have control over their pelvic muscle are able to have firmer erections and delay ejaculation. To locate your pelvic muscles try to stop and start the flow of urine when using the bathroom. Perform Kegel exercises with an empty bladder; according to the Mayo Clinic, exercising pelvic muscle with a full bladder can lead to urinary tract infections. Mayo Clinic also states that Kegel exercises can also help women who have trouble reaching an orgasm.

To perform Kegel exercises, sit or lie down comfortably, squeeze your PC muscle for 5 to 10 seconds, relax for 5 seconds and repeat 10 times.

Physical Activity

Sex is a form of physical activity that demands effort and energy. Daily exercise can help to improve your performance and increase your stamina. According to the Good Health website, exercise helps to improve your circulation, which is linked to improved stamina. Start out slowly so you don't overly fatigue yourself and run out of energy before sex. Begin with 15 to 20 minutes of aerobic exercise each day. Add five minutes to your workouts every other week until you are exercising for 30 to 45 minutes at a time.

Masturbation

Masturbating can help you gain control over your orgasms and teach you how to delay the onset of an orgasm. Pay attention to your how your body feels before, during and after an orgasm. Consider the changes in your genitals and the sensations you feel as you get closer to climaxing. The Male Sexual Needs Web site recommends getting yourself to the point just before an orgasm, stop masturbating and then hold the base of your penis very tightly for a few seconds. Once the urge to orgasm has subsided repeat the previous steps. Repeat this exercise three to five times and you will be able to last longer during intercourse. Women can employ this method too; masturbate until you are close to having an orgasm and then take a break until you no longer feel close to climax.

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