What Exercises Can a Man Do to Last Longer?

A 2023 review in Trends in Urology and Men's Health revealed that physical exercise can be as effective as some pharmacological treatments for premature ejaculation. This provides significant evidence that a man can improve his sexual stamina and confidence with a targeted exercise plan focused on pelvic floor strength, cardiovascular health, and stress reduction.

Quick Summary

This guide details effective exercises for men seeking to improve sexual stamina and endurance. Key areas covered include strengthening the pelvic floor with Kegels, boosting cardiovascular fitness, and incorporating yoga poses to reduce anxiety. It provides actionable routines to enhance performance and overall sexual wellness.

Key Points

• Kegel Exercises: Strengthen the pelvic floor muscles to gain better control over ejaculation and enhance orgasms.

• Cardiovascular Training: Improve overall endurance and blood flow with regular cardio exercises like running, swimming, and cycling.

• Yoga for Mind-Body Connection: Reduce performance anxiety and improve pelvic blood flow by practicing specific yoga poses and mindful breathing.

• Core and Lower Body Strength: Enhance power and stability during sex by strengthening muscles with exercises like planks, squats, and lunges.

• Holistic Approach: Combine pelvic floor, cardio, strength, and flexibility exercises for the most effective and long-lasting improvements in sexual stamina.

• Consistency is Key: Make exercise a regular part of your daily routine to see significant improvements in a few weeks or months.

The Core: Pelvic Floor Exercises (Kegels)

Strengthening the pelvic floor muscles, particularly the pubococcygeus (PC) muscles, is crucial for improving sexual performance. These muscles control ejaculation and contract during orgasm. Training them can enhance ejaculatory control and overall satisfaction.

How to locate and perform Kegels

1. Find the muscles: Identify your pelvic floor muscles by stopping the flow of urine or tightening the muscles used to prevent gas.
2. Technique: Contract and hold these muscles for 5 seconds, then relax for 5 seconds. Repeat 10-15 times.
3. Consistency: Aim for at least three sets daily in various positions like lying down, sitting, or standing.

Advanced Kegel variations

Once comfortable with basic Kegels, try rapid contractions (8-10 repetitions of 1-second squeezes) or incorporate Kegels into other movements like squats or walking.

Boosting Endurance with Cardiovascular Training

Sexual activity requires good stamina and a healthy heart. Regular aerobic exercise improves endurance by strengthening the heart, enhancing blood flow (including to the genitals), and reducing risk factors for erectile dysfunction like high blood pressure and obesity.

Recommended cardio routine:

• Running or Jogging: Studies indicate running for 30 minutes, five times a week, can be as effective as medication for delaying ejaculation.
• Swimming and Cycling: These low-impact options build stamina.
• Brisk Walking: Daily walks improve circulation and reduce stress. Aim for 30-60 minutes of moderate-intensity cardio, three to five times weekly.

Integrating Yoga for a Mind-Body Connection

Stress and anxiety can negatively affect sexual performance. Yoga and mindfulness reduce stress, improve flexibility, and enhance the mind-body connection, increasing confidence and reducing performance anxiety. Certain poses also boost pelvic blood flow and muscle control.

Beneficial yoga poses

• Ardha Matsyendrasana (Half Spinal Twist): Improves pelvic blood flow.
• Baddha Konasana (Butterfly Pose): Stretches the groin and stimulates reproductive organs.
• Dhanurasana (Bow Pose): Stimulates reproductive organs and improves posture.
• Setu Bandhasana (Bridge Pose): Strengthens pelvic floor and core.

Comparison of Exercise Types for Sexual Stamina

Feature	Pelvic Floor Exercises (Kegels)	Cardiovascular Exercises	Yoga/Mindfulness	Strength Training
Primary Benefit	Ejaculatory control & pleasure	Stamina & blood flow	Stress reduction & flexibility	Core stability & power
Effect on Endurance	Direct control of muscles involved in ejaculation	Overall physical endurance for prolonged activity	Mental endurance by reducing performance anxiety	Improved positioning and physical capability
Technique	Squeeze and relax pelvic muscles	Sustained, heart-rate-elevating activities	Poses, stretches, and breathing	Lifting weights, bodyweight exercises
Frequency	3+ times a day, multiple sets	3-5 times a week, 30-60 mins	Daily practice for best results	2-3 times a week, rest days included
Impact on Mental Health	Increased confidence from control	Boosts mood and reduces stress	Reduces anxiety, increases focus	Boosts confidence, improves body image
Required Equipment	None	Running shoes, bike, etc.	Mat (optional)	Weights, bands, or none (bodyweight)

Strengthening Your Core and Lower Body

A strong core and lower body provide stamina, stability, and power during sex. Exercises targeting these areas support sustained and dynamic movement.

Exercises for core and lower body strength:

• Planks: Build core stability.
• Squats and Lunges: Strengthen glutes, quads, and hamstrings for lower body power and hip mobility.
• Glute Bridges: Target glutes and reinforce the pelvic floor.
• Bird-Dog: Improves core stability and balance.

The Role of Consistent Breathing

Proper breathing regulates heart rate and provides oxygenated blood to muscles, enhancing sexual performance. Controlled breathing during intense moments can help prolong the experience. Pranayama breathing is a beneficial practice.

Putting It All Together for Maximum Effect

A comprehensive fitness plan combining these exercise types yields the best results. A balanced routine addresses physical demands, muscle control, and mental factors. Consider a plan including daily Kegels, 3-5 weekly cardio sessions, 2-3 weekly strength training sessions, and regular yoga/mindfulness for stress management.

Conclusion

Improving sexual stamina is achievable through a targeted exercise program. By strengthening the pelvic floor with Kegels, boosting cardiovascular health with aerobic activity, and managing stress with yoga and mindfulness, men can significantly enhance endurance and confidence. These changes improve sex life and overall well-being. Consult a healthcare professional for persistent concerns.

References

• Everyday Health. "Premature Ejaculation Improves With Exercise." March 10, 2023. https://www.everydayhealth.com/sexual-health/exercise-can-help-men-last-longer-during-sex-research-suggests/

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Additional Considerations

• Start slowly: Begin with a manageable routine and gradually increase intensity and duration.
• Stay hydrated: Essential for muscle function and performance.
• Prioritize sleep: Crucial for recovery, hormonal balance, libido, and stamina.

By following this guide, men can improve sexual stamina and enjoy a healthier intimate life.

Frequently Asked Questions

How do Kegel exercises help a man last longer?

Kegel exercises strengthen the pelvic floor muscles, which are directly involved in controlling ejaculation. By strengthening these muscles, men can gain more conscious control over when they climax, delaying it during intercourse.

How often should a man do Kegel exercises?

For noticeable results, a man should aim for three sets of 10 to 15 Kegel repetitions per day. Consistency is more important than intensity, so integrate them into your daily routine by doing them while sitting, lying down, or standing.

What kind of cardio is best for sexual stamina?

Aerobic activities like running, brisk walking, swimming, and cycling are highly effective for improving cardiovascular health and overall endurance. Regular cardio improves blood flow and heart function, which are essential for prolonged sexual activity.

Can yoga help with sexual performance?

Yes, yoga can significantly help sexual performance by reducing stress and performance anxiety, improving blood circulation to the pelvic area, and increasing flexibility. Poses like the Butterfly and Bow pose are particularly beneficial.

How long does it take to see results from these exercises?

With consistent practice, many men can start to see improvements in their stamina and control within a few weeks to a few months. The timeline can vary based on individual health and commitment to the routine.

Are there any specific breathing techniques to last longer?

Yes, controlled breathing can help regulate your heart rate and calm your nervous system during sex, preventing you from rushing. Incorporating deep, diaphragmatic breathing from practices like yoga can help manage your excitement and increase endurance.

Do strength training exercises help sexual performance?

Strength training, particularly focusing on the core and lower body, improves stability, power, and confidence. Exercises like planks, squats, and glute bridges build the supportive muscles needed for sustained physical activity during sex.