Tips, Stregth And Techniques To Increase sexual Stamina

Things to consider

Stamina can mean many things, but when it comes to sex, 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 build up endurance

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.

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.

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:

Kegels
squats
bridges
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
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