Nobody’s perfect, but being fit and more physically active could certainly give you a bit of an edge when it comes to stamina in the sack! Pick the right workout to help build your endurance levels, make your body more supple and flexible, and you’ll soon find you tire less easily. You should then be able to have sexual intercourse for longer than you could before.
A quick caveat for those with medical issues like erectile dysfunction that get in the way of their sexual stamina – exercise cannot help you overcome these problems. But they could be therapeutic or useful after you have been treated, helping you go back to a full sexual life.
Lose Weight, Improve Endurance, And Go For Longer
Carrying around extra weight, especially if you’re not physically fit, can take its toll on your sexual stamina too. If you find yourself fatigued or breathless, you may benefit from knocking off a few pounds and getting active. Studies have found that obesity affects endurance in women.1 According to research, being obese if you’re male could lower testosterone levels, cause generalized inflammation in your body, and even damage blood vessels – and these can raise the risk of erectile dysfunction. If your blood vessels do not dilate properly, erectile function suffers in general as well. Thankfully, weight loss can improve erectile function and help you have a better sexual experience.2
Obesity and body image can also affect your sexual life in other ways. If you aren’t happy with how you look, it may cause you to feel less desirable sexually and result in more sexual difficulties than in someone with higher body satisfaction.3 Losing as little as 10 percent of your body weight when you are overweight can significantly improve the quality of your sex life.4
Just Get Moving To Build Stamina!
Even a simple routine of walking could make a difference when it comes to how long you can last in bed. Try and target 10,000 steps a day to put yourself in the physically active category on your fitness tracker. Doing this can help you build up your stamina and keep your heart healthier even as you burn off more calories.5 This is a combination of effects that are great for your sexual life in general. While better stamina will let you have longer sessions in bed, being heart healthy can help keep that circulation to the genital region going when you need it. And losing some weight can work wonders for your mind, body, and mood.
Improve Strength With Kegels Exercises For Your Pelvic Floor Muscles
Some exercises are more direct when it comes to revving up your sex life, helping you power through as long as you want in bed. Strong pelvic muscles can improve sensitivity and enable stronger orgasms for women and strengthen the muscles and lower symptoms of erectile dysfunction in men.6
You have probably heard of how wonderful and effective Kegels can be from a pregnant friend or a relative suffering from incontinence. These easy exercises can be done anytime, anywhere. All you have to do is know what muscles to target and you can fit in a discreet workout even at the office, on the train, or while binge-watching a TV series. They’ve been known to show results as early as 4 weeks after beginning them. Here’s how you do them7:
- To learn where these muscles are, just clench your muscles as if you are trying to hold back from peeing. Relax and tighten the muscles that control the flow. If this proves difficult, attempt it when you are actually trying to urinate. Clench and release these internal muscles without tightening your buttock, thigh, or abdominal muscles.
- Do the actual Kegel exercises when your bladder is completely empty. You can be lying down or seated for them.
- Start by tightening your pelvic floor muscles and hold to a count of 8.
- Then relax your muscles and keep them eased for a count of 10 before you clench again.
- Do this about 10 times to complete one set.
- Aim at repeating them thrice a day. Just don’t be tempted to do them more often because you could end up causing yourself undue strain when you urinate or need to pass a bowel movement.
Build Glute Bridge Strength To Improve Endurance In Bed
Strengthening your muscles is the foundation for any kind of endurance exercise –including intercourse! When you have well-worked out muscles that are strong, you’ll be able to use them better and for longer. Try the glute bridge to work your buttocks, hips, and abdomen.8 All of these are vital for a strong core and to sustain the gentle swaying and thrusting that go hand in hand with a romp in the hay.
- Lie on your back with knees bent, legs hip-distance apart and feet flat on the mat, arms by your sides on the floor/mat. Contract the muscles of your abdomen as you flatten your lower back into the mat/floor.
- Exhale as you hold that abdominal contraction, raising your hips off the floor by contracting your glute/buttock muscles. Use your heels to stabilize yourself. Don’t overreach with your hips because it will cause your back to arch too much.
- Inhale as you bring your body down to the start position.
Work On Core, Upper, And Lower Body Strength For Overall Stamina
Don’t ignore the rest of your body when you work out. Your core can help you build strength and endurance overall, while working your upper or lower body may help in specific positions. Here are two exercises which most closely resemble positions you may be in during intercourse and can work the right muscle groups.
Medicine Ball Push-Ups
This movement focuses on your core or abdominal muscles which are needed for better control and endurance during sex. In addition, it helps make your shoulder and chest stronger so you don’t tire as easily when you are in this position in bed. Follow these steps to do this kind of push-up9:
- Kneel down on a mat or the ground bringing your feet together. Bend forward and put the palms of your hand on either side of a medicine ball. Readjust your weight forward so that your shoulders line up over your hands and the ball. Adjust your feet so your body is completely extended in a line, with no sagging down or hiking up at the hips. Contract your core/abdominal muscles and align your head with the spine.
- Bring your body down closer to the ball as you would in a standard downward movement of a normal push-up. Ensure you keep the head/spine alignment and the torso rigid, with no up/down movement of the hips.
- Engage the thigh and buttock muscles to stabilize the body. Lower yourself till your chest grazes the ball lightly. Your elbows may bend out a little.
- Next, raise yourself upward, pressing up with your arms while still maintaining the alignment of the spine and head and rigidity of the torso. Press up until your arms are again fully extended.
Work the back and core muscles with this classic exercise.10
- Lie on your stomach on a mat with elbows by your sides and beneath your shoulders. Your hands must face forward with palms flat on the mat. Extend your legs and flex your ankles so the toes are pulled toward your shins. Keep your core/abdomen engaged so your torso stiffens.
- Raise your torso off the ground, taking care not to sag or arch your back or hips. Your knees must not bend. Your shoulder should stay aligned over the elbows. Hold this pose for about 5 seconds.
- Gently lower your body while keeping the torso stuff and knees extended. Once back on the floor/mat, relax your body.
|↑1||Pataky, Zoltan, Stéphane Armand, Solange Müller‐Pinget, Alain Golay, and Lara Allet. “Effects of obesity on functional capacity.” Obesity 22, no. 1 (2014): 56-62.|
|↑2||Men: Is Obesity Affecting Your Sex Life?. Obesity Action Coalition.|
|↑3||Penhollow, Tina M., and Michael Young. “Predictors of sexual satisfaction: The role of body image and fitness.” (2008).|
|↑4||ACE Reminds the Nation that Exercise Can Improve Sexual Function in Men and Women. American Council on Exercise.|
|↑5||Health and fitness. National Health Service.|
|↑6||What are pelvic floor exercises?. National Health Service.|
|↑7||Kegel exercises – self-care. U.S. National Library of Medicine.|
|↑8||Glute Bridge. American Council on Exercise.|
|↑9||Medicine Ball Push Ups. American Council on Exercise.|
|↑10||Front Plank. American Council on Exercise.|