Sexual activity is an important part of a couple's life together. Enjoying a good sexual relationship helps promote a successful union in general. For men, it is especially important to feel they can last long enough in bed to fully satisfy their partners. There are several measures a man can take to increase his stamina and, therefore, his confidence as a lover.
Step 1
Improve your control by delaying ejaculation. Learning to do this will take practice. It is crucial to learn to slow down when your body has started speeding toward climax. When you feel these sensations, stop thrusting and wait a few moments before slowly resuming.
Step 2
Delay ejaculation by firmly pressing the underside of your penis when orgasm is near. Stay stationary for at least 12 seconds or until the overwhelming urge to ejaculate has passed before letting go and resuming intercourse.
Step 3
Perform Kegel exercises to help with control. To do these exercises clench the muscles you use to stop urine flow. By repeating Kegel exercises over time these muscles will strengthen allowing a man to feel more confident in delaying his orgasm.
Step 4
Learn to regulate your breathing. Breath control can help you last longer in the sack. Monitor your respiration, and when it becomes heavy it is time to take slow deep breaths to bring yourself back in control.
Step 5
Concentrate on strengthening your back, shoulder and abdominal muscles. These are core muscles involved in your thrusting. By strengthening them you will give yourself extra time. Work the muscles in your back by lying face down, using your hands to push up while anchoring your pelvis to the floor and lifting your back to as an extended position as is comfortable. Do 10 repetitions of this exercise at a time. For shoulder strengthening you can do 20 repetitions of shoulder shrugs to the front and then 20 more to the back. You can also lift three-pound weights, holding them first down at your sides and then simultaneously raising them to shoulder height. Build up repetitions from 5 to 15 for these exercises. Finally, add strength to your abdominals with basic crunches (sit-ups) and twisting crunches in which you sit up and point your elbow toward the opposite knee.
Tips and Warnings
- Experiment with a penis "ring." This inexpensive adult toy is a constrictive device that fits over the base of your penis trapping the blood. It helps you maintain a strong erection and blocks ejaculation. Develop an aerobic fitness routine to improve overall stamina. A good workout routine will improve the heart, lungs and muscles. Once you are in shape you will be able to last longer in bed as you will have energy to spare. Masturbate to teach yourself about your body's proclivities. Learn what feels so intense that it triggers orgasm so you can keep control. Also if you masturbate a few hours before having sex with your partner you will have more stamina as the "edge" will be taken off.
- Do not mix sexual activity and alcohol or drugs. Sedatives can reduce your stamina and your overall enjoyment of intercourse.
