The sexual performance of men can boost their confidence or insecurity, depending on the feedback they get from their partners. Those that are unable to get their mates to climax during coitus are condemned to look for a solution in a bid to make their partners happy – the good news is the fact that other than orthodox medicine, lifestyle modification will suffice for improving the sexual stamina of a man.
Research has shown that one in three men either have erectile dysfunction or they finish even before starting a romp session. Instead of adding to this mind-boggling statistic, you can embark on the exercises listed below to improve your sexual longevity.
Kegels
Kegels can improve sexual performance in men. It can be done by anybody and it has been discovered to strengthen the PC Muscles also known as pubococcygeus. In doing Kegels, you contract the PC muscle which is the same muscle used to stop the flow of urine in the midstream. Then squeeze to hold for at least 5 seconds and then relax.
Kegels help you to improve your control of ejaculation, keeping the penis stronger and firmer. The most beautiful thing about Kegels is that you can do it anywhere and time. It is recommended that you go through this routine at least three times a day.
Pelvic Lifts
An author and sex therapist claim that if your pelvis is strong, you’d be able to hold various sexual positions, particularly those involving twisting and swivelling. It is recommended that one set of 10 pelvic lifts is done to exercise the muscles that are attached to the hips and pelvis.
Lie flat on your back with your legs stretched. Move both legs inwards at an angle, and lift your pelvis with your spine straight while your abs and butt are clenched. You need to relax but afterwards, suck your abdominal walk and breathe. Hold the position for at least 10 seconds.
Groin Stretches
The stretching of the groin is another method that can be employed to last longer in bed. Groin stretching improves flexibility and makes uncomfortable positions or styles comfortable for the man. In this routine, you sit on the floor and pull your two feet towards your body to make the soles touch each other. Ensure that your knee drops to the side until you notice a pull of tiny discomfort. The position should be held for at least 30 seconds – if you do more than this, you have a tendency to tear your muscle fibre.
Reverse Crunches
This exercise is similar to the regular crunches that you know. However, you raise your leg instead of your torso in reverse crunches.
Lie flat on your back, leaving on your arms at your sides then lift your legs off the ground. Bend your knees at an angle of 90 degrees so your lower leg points forward while your thighs point upward. Next is to roll your pelvis backward while you momentarily hold your hips but a few inches off the floor. If this is done, you’d improve your thrusting power and endurance. Do at least sets of 15 to 20 reverse crunches four times a week.
Lunges
Lunges also improve sexual performance in men. It helps to build the muscles of the hips, thighs, and butt which makes positions such as missionary, kneeling and standing during sex worthwhile. Stand upright with your feet hip-width apart and take a long step forward before bending your front leg until your thigh achieves a parallel position with the floor and then push back to the original position before changing legs. Three sets of eight to 12 are recommended four times a week.
Push-ups
Push-ups build the muscles of the upper body like the arm and shoulders. If those muscles are built, it gives better support when the man is on top. Do push-ups at least four times a week and it must be three sets at least.
Bent-over Rows
Bent-over rows are a very strenuous exercise routine but the benefit is evident in a man’s sexual life. You are required to carry something heavy like a barbell, Sandbag, or even cinder block.’
You are required to stand upright but with your feet shoulder-width apart and then bend your knees to 15 or 30 degrees with the object that you want to carry. Next is to keep your back straight and bend forward at the waist until your torso is close to being parallel to the floor. You must get hold of your weight with your arms hanging straight in your front and pull your shoulder blade backwards.
Cardio
Cardiovascular exercises in the forms of swimming, jogging, cycling, jumping, and skipping are good for improving the health of the heart and the flow of blood to the various parts of the body. Aerobics helps to prevent craps and may even lead to better orgasms.
Cardio exercises that increase the rate of heart by 65-85 per cent improve stamina, thereby boosting endurance during sex.
8 Exercises That Improves The Sexual Performance of Men
