Poor performance in bed could not only hurt your self-esteem but can also be an indication of bad sexual health. There are number of ways that can help you in boosting your sexual stamina, some natural and a few that can even end up in medical treatment!
So, if you are one of those who are looking to boost your sexual stamina, here’s help! We have listed a few effective ways that will help you in improving your sexual performance!
20 Ways to Boost Stamina :
Avoid unnecessary pressure
Performing under pressure will only ruin your moment. Let your mind be free from sexual expectations as unnecessary pressure on your performance will affect your sexual stamina.
Lubrication is the key!
According to a study conducted by The Journal of Sexual Medicine, men who prefer lubrication while indulging in sexual intimacy lasted longer in bed than men who avoided it. Thus, proper lubrication can lead to increased sexual stamina.
Jumping directly into intercourse is not only painful for your partner but can lead to decreased sexual stamina. Begin with foreplay, passionate kissing and indulge in oral sex. Starting slowly will help you end up in lasting longer.
Indulge more often
Have sex more often. You will become an expert and thus, will build up your sexual stamina.
Know your pleasurable points
Knowing your pleasurable points is important for your sexual performance. This way you will also learn to indulge in sexual intimacy for a longer duration.
Strengthen your pelvis muscles
Pelvic muscles play a significant role in your sexual life. Hence, it is important to strengthen them as it will increase your sexual endurance and enhanced performance.
Squats are helpful!
Trying body-weight squats can help in strengthening pelvic muscles. If you want to further increase your stamina, you can also try full squats or one-leg squats.
Another way to make your pelvic muscles stronger is by bench press.
All you have to do is:
- Lie down on a flat bench and make sure that you are not arching your back. Grip the barbell with your hands shoulder-width apart and palms facing your feet. Press the barbell straight up and back down.
- Doing the presses on an incline, will place more emphasis on your upper chest, whereas a decline will place more emphasis on your lower body.
This is the best and easiest way to strengthen your pelvic muscles. The stronger your pelvic muscles are, the more are chances of increases sexual stamina. This also ensures that you have a stronger erection.
You need to stay active to last long in bed. And for this, you need energy and effort. Doing exercise daily will help you in getting increased stamina and will also improve your blood circulation.
Limit your alcohol intake
If you are under the impression that alcohol helps you in performing better in bed, then get your facts clear. Alcohol makes you lazy and men may face problems with erection. So, avoid drinking alcohol if you want to make your partner happy and willing to enjoy sexual pleasure for a longer duration.
Stretching does help. Stretch your legs and hand muscles to avoid cramps and stretching is the simplest method to keep your muscles free of muscular pain.
Eat protein enriched foods
Make sure you eat food loaded with protein. Protein contains essential amino acids that our body need in order to function properly. Include protein rich foods such as egg whites, low fat milk, fish and chicken in your diet.
Maintain a healthy weight
Maintaining healthy weight is important for your overall wellness. Know what should be your ideal weight according to your height and body structure. And if you are underweight, consult a health expert to maintain perfect weight. This can also help you in boosting your sexual stamina.
Before sex, do not over eat!
Stuffing yourself right before sexual session can lead to drowsiness. So, for a great sex, do not over feed yourself.
Maintain a balanced diet
To build your sexual stamina, watch what you eat. A well-balanced diet is important for your sexual health too. Eat low-fat products, plenty of fruits and vegetables and lean meat. This way you will stay healthy and will have improved physical and mental stamina.
Improve blood circulation
It is important to have good blood circulation for a longer and stronger erection. You can get a nice massage from your partner and those sensual touches will help you in getting improved blood flow and will release sex hormones.
Have 7-8 hours of quality sleep. It is important that you are not sleep deprived and can enjoy your sexual intimacy to the core. So, focussing on better sleep rather than better sex cam definitely help in a long lasting sex.
Stress can damage your sexual health
Avoid getting stressed as it may kill your libido. If you feel stressed, relax. You may meditate and can indulge in things that helps in improving your mood.
Try different porn
Did you know that mastering the art of 'solo session' can actually go a long way in making you last 'long' in the bed? Yes, you read that right. So, we suggest trying something new to bring the heat back into your self-love sessions and what better way to do, than to try some new porn. If porn is not something you are interested in, you can always try your hand at reading erotic novels or even watching romantic movies--whatever floats your boat.
Practice orgasm control
Also known as edging, it is the act of engaging in sexual activity for a long time before actually reaching the climax. So, you arouse yourself till the point of ejaculation but stop just before you reach the peak. Doing it, again and again, will gradually improve your stamina and even help you achieve multiple orgasms.
Exercise to improve your flexibility
When you are flexible, it automatically ensures that you can do a lot more in between the sheets, upping the heat and your stamina in the process. Exercising, either way plays a huge role in improving your overall stamina. You can start with standing hamstring stretch to improve your range of motion. You may also try reclining bound angle pose for your inner thigh, hips and the groin area. Last but not the least, lunge with spinal twist will help in stretching your quads and back.