Top 10 Exercises to Last Longer in Bed Naturally: Proven Activities to Cure Premature Ejaculation

For many men, the desire to last longer in bed is more than a mere wish; it’s a pursuit for greater intimacy, satisfaction, and confidence in their relationships. But the path to overcoming premature ejaculation is often clouded with misinformation and quick-fix solutions that may not offer lasting results. If you’re one of the many seeking a natural and effective way to improve your staying power, you’ve come to the right place. We’re diving into a comprehensive guide on Exercises to Last Longer in Bed Naturally to help you extend your performance without the need for medical intervention.

Let’s start by understanding what premature ejaculation is, then explore exercises that have been proven to help you achieve satisfying sexual endurance.

Understanding Premature Ejaculation

Premature ejaculation (PE) is a common and distressing sexual dysfunction where a man ejaculates earlier than he or his partner would like. This can occur shortly before or after penetration, and it’s usually a source of frustration and discontentment. The condition is often linked to psychological factors such as stress, guilt, or depression, in addition to biological causes including abnormal hormone levels, abnormal levels of brain chemicals called neurotransmitters, and inflammation and infection of the prostate or urethra. It’s important to note that PE is a sensitive issue, but it’s treatable, and seeking help is the first step towards improving sexual wellness.

Benefits of Natural Exercises

While there are various medications and treatments available, many have turned to natural exercises to manage PE because of their non-invasive and holistic approach. These exercises, when done consistently, can not only help with controlling ejaculation but also improve overall sexual health. By opting for natural practices, men can avoid the side effects and reliance on pharmaceuticals while gaining sustainable improvements.

Now, let’s dive into the top 10 exercises that can help you fortify your sexual stamina.

Exercise 1: Kegels

What Are Kegel Exercises?

Kegels are a form of pelvic floor muscle exercise. They specifically target the pubococcygeus (PC) muscles which are responsible for controlling urine flow and contracting during orgasm. Strengthening these muscles is a key technique for those who want to increase ejaculatory control.

How to Do Kegels

• Identify your PC muscle by stopping the flow of urine.
• Once you’ve found it, contract and hold for a count of three to five seconds.
• Release and rest for the same amount of time.
• Work your way up to ten repetitions, at least three times a day.

Exercise 2: Reverse Kegels

What Are Reverse Kegel Exercises?

Reverse Kegels are the opposite of regular Kegel exercises. They involve the relaxation and lengthening of the pelvic floor muscles, aiming to diminish involuntary contractions that can lead to premature ejaculation.

How to Do Reverse Kegels

• Similar to Kegels, contract the muscles as if you were going to urinate or pass gas.
• Hold for a few seconds and then relax.
• Perform 10 to 15 repetitions, multiple times a day.

Exercise 3: Pelvic Floor Muscle Training

Description

Pelvic floor muscle training is a holistic approach that combines the concepts of both Kegel and Reverse Kegel exercises. It’s about balancing the strength and flexibility of your pelvic floor to achieve optimal control.

How to Train Your Pelvic Floor Muscles

• Focus on engaging and releasing your PC muscle in cycles during the day.
• Incorporate both regular Kegels and Reverse Kegels into your routine.
• Pay attention to the relaxation phase as much as the contractions.

Exercise 4: Deep Breathing

Description

Breathing exercises offer a serene approach to managing PE by calming your mind and body. Deep breathing increases oxygen flow, calms your nerves, and reduces anxiety — all factors that can play a role in premature ejaculation.

How to Practice Deep Breathing

• Inhale deeply through your nose, expanding your belly.
• Exhale slowly through your mouth, pulling your bellybutton towards your spine.
• Repeat for 5 to 10 minutes each day, especially during stress-inducing moments.

Exercise 5: Sensate Focus

Description

Sensate Focus is a form of hands-on sex therapy that can be performed with a partner. It involves taking turns to stimulate each other’s bodies to learn more about pleasure and desensitize yourself from performance anxiety.

How to Practice Sensate Focus

• Set aside time for exploration without the goal of having sex.
• Focus on the sensory pleasure you and your partner can create through non-genital touching.
• Gradually introduce genital touching while remaining aware of the pleasurable sensations rather than the goal of intercourse.

Exercise 6: Stop-Start Technique

Description

The stop-start technique is a behavioral therapy aimed at helping men recognize and control their level of arousal, which in turn helps with managing ejaculation.

How to Practice the Stop-Start Technique

• Begin sexual activity as usual, but stop before you feel you are about to ejaculate.
• Rest and regain control over your arousal, then start again.
• Repeat this process a few times before allowing yourself to ejaculate.

Exercise 7: Squeeze Technique

Description

Similar to the stop-start technique, the squeeze technique involves adding a step that can be done by you or your partner to stave off ejaculation.

How to Practice the Squeeze Technique

• When you feel you’re about to ejaculate, signal your partner to squeeze the head of your penis until the urge subsides.
• After some time, continue sexual activity and repeat the process.

Exercise 8: Yoga and Meditation

Description

Yoga and meditation are ancient practices that harmonize the mind and body. When it comes to sexual health, they can provide deep relaxation, improve concentration, and help manage anxiety, leading to better ejaculation control.

Yoga Poses Beneficial for Premature Ejaculation

• The Bridge Pose
• The Cobra Pose
• The Big Toe Pose

How to Incorporate Yoga and Meditation

• Dedicate a regular time for your practice, even if it’s just a few minutes a day.
• Focus on the present moment and your breath during both activities.

Exercise 9: Cardiovascular Exercises

Description

Regular cardio workouts can improve endurance and overall physical health. Being in good shape can reduce performance anxiety and give you the confidence to perform better sexually.

Which Cardiovascular Exercises Help with PE?

• Running
• Swimming
• Cycling
• High-Intensity Interval Training (HIIT)

How to Incorporate Cardio Exercises

• Start with a manageable routine, and gradually increase the intensity and duration.
• Aim for at least 150 minutes of moderate aerobic activity per week.

Exercise 10: Communication and Emotional Connection

Description

While not a physical exercise, fostering open communication and deep emotional connections with your partner can reduce anxiety and improve sexual performance. It’s a different form of practice that can enhance your sexual encounters.

How to Improve Communication and Connection

• Be open and honest with your partner about your sexual health.
• Work together to discover what helps you both relax and enjoy intimacy.
• Engage in activities that promote bonding outside of the bedroom.

Incorporate these exercises into your daily routine, and over time, you should notice a positive change in your sexual endurance. Remember, consistency and patience are key. If you’re still struggling with PE, consult with a healthcare professional or a sex therapist for personalized guidance. Don’t let premature ejaculation hinder the quality of your intimate relationships — take control of your sexual health naturally.