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VIDEO: Men’s exercise, technique to last longer in bed

Stamina can mean many things, but when it comes to s3x, it often refers to how long you can last in bed.

For males, the average time between the sheets is anywhere from two to five minutes. For females, it’s a bit longer: about 20 minutes before reaching the big O.

If you’re unsatisfied with how quickly you do the deed, there are a number of things you can try to boost your stamina and improve your overall sexual performance.

Masturbation can help you last longer in bed by releasing up built-up sexual tension.

If you have a penis, you may find it helpful to:

  • Switch things up by using your non-dominant hand.
  • Gyrate and thrust your hips to increase intensity.
  • Try different strokes to spice up your solo fun.
  • Use one hand to tend to your penis and the other to play with your testicles.
  • Stimulate your prostate for a deeper orgasm.

If you have a vagina, you may find it helpful to:

  • Incorporate a mix of clitoral, vaginal, and anal play.
  • Add some lube to increase your pleasure.
  • Turn up the heat by exploring your erogenous zones — like your neck, nipples, or thighs.
  • Introduce a sex toy — or two — to ramp up the pleasure.
  • Consider watching, listening, or reading some erotica or pornography.

Shop for lubricant.

Exercise can help build up strength

If you want to increase your stamina, you’ll need to build up your strength. A stronger body can endure more, allowing you to last longer between the sheets.

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Biceps

Stronger biceps means you can handle more weight when lifting, pulling, tossing, and throwing.

Exercises to try include:

  • bicep curls
  • chin-ups
  • bent-over row

Triceps

Strong triceps not only make pushing easier, but they also build up the power of your upper body.

Exercises to try include:

  • bench press
  • triceps extension
  • triceps pull-down or push-down

Pectoral

You use your pectoral muscles for everything you do — from opening a door to lifting a glass. When you have stronger pecs, you have a stronger body overall.

Exercises to try include:

  • bench press
  • chest dips
  • push-ups

Abdominal

When you have strong abs, you have a more powerful core. And when you have a strong core, you’re more balanced and feel less back pain.

Exercises to try include:

  • sit-ups
  • planks
  • high knees

Lower back

A strong lower back stabilizes and supports your spine, as well as helps strengthen your core.

Exercises to try include:

  • bridges
  • lying lateral leg raise
  • superman extension

Pelvic floor

Your pelvic floor controls your genitals, which means if you want to increase your sexual stamina, you need to build strong — and flexible — pelvic floor muscles.

Exercises to try include:

Glutes

Weak glutes can throw off your balance and stiffen your hips, which will affect your performance in bed.

Exercises to try include:

  • squats
  • weighted lunges
  • hip extension
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Quads and hamstrings

Your quad and hamstrings power your hips and knees, which means the stronger those muscles are, the faster and longer you can go.

Exercises to try include:

  • leg press
  • lunges
  • step-up
Exercise can also improve flexibility

When your muscles are loose and flexible, you have a fuller range of motion, which means you can do more — a lot more — in bed.

Standing hamstring stretch (for the neck, back, glutes, hamstrings, and calves):

  1. Stand with your feet hip-width apart, knees bent slightly, and arms resting by your sides.
  2. Exhale as you bend forward at the hips.
  3. Lower your head toward the floor, relaxing your head, neck, and shoulders.
  4. Wrap your arms around your legs, holding the pose for at least 45 seconds.
  5. Then, bend your knees and roll up.

Reclining bound angle pose (for inner thigh, hips, and groin):

  1. While lying on your back, bring the soles of your feet together, allowing your knees to open up and move closer to the floor.
  2. Keep your arms at your sides, palms facing down on the ground.
  3. Hold the pose for at least 30 seconds.

Lunge with spinal twist (for hip flexors, quads, and back):

  1. Get into a forward lunge position starting with your left foot.
  2. Place your right hand on the floor.
  3. Twist your upper body to the left, extending your left arm toward the ceiling.
  4. Hold this pose for at least 30 seconds, and then repeat on the right side.
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Triceps stretch (for the neck, shoulders, back, and triceps):

  1. Extend your arms overhead.
  2. Bend your right elbow, and reach your right hand so that it’s touching the top middle of your back.
  3. Use your left hand to grab just below your right elbow, and pull your right elbow down gently.
  4. Hold for about 15 to 30 seconds, then repeat with the left arm.
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Exercise to steady your breath and strengthen your tongue

In addition to relaxing your mind, controlling your breath allows your body to give your muscles more oxygen-rich blood. This can lead to a lower heart rate and may result in a better overall performance.

Strengthening your tongue can also help improve your breathing, as well as increase your stamina for oral sex.

For a strong tongue, try these exercises:

  • Tongue pull-back. Stick your tongue out straight, then pull it back in your mouth as far as you can. Hold this position for 2 seconds. Repeat 5 times.
  • Tongue push-ups. Push the bottom of the tip of your tongue as hard as you can into the front of the roof of your mouth, right behind your teeth. Repeat 5 to 10 times.

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