There’s a lot riding a man’s performance in bed. Though more and more women are opening up about pleasure and satisfaction in bed, men have long held the expectation as controlling what goes on in the bedroom. While age and experience often play a huge part in sexual encounters, there are things that you can do to help increase how long and how exciting your sexual encounters are.

Ramping Up Satisfaction

When you think about stamina in the bedroom, it often refers to how long someone can last in bed. Sexual needs vary, and for the average female, it takes about 20 minutes before reaching orgasm. For men, the average length of time is between two to five minutes. Not to criticize anyone’s performance, but if there isn’t a lot of foreplay going on, this doesn’t seem like a thriving, passionate sex life. For many people, there is dissatisfaction in performance and pleasure, but few know what they can do about it. After all, talking to a friend or family member about trouble in the bedroom isn’t always the most comfortable conversation. In some cases, you shouldn’t keep quiet about any difficulty you are having with arousal or erections, especially with your doctor. As men grow older, there is an increased risk of developing erectile dysfunction. Weak or non-existent erections can ruin your sex life, but a condition of ED could also mean that there are greater underlying health concerns developing. In addition to talking to a doctor about your sexual challenges, you can try these things to increase male libido and energize your performance.

Building Up Endurance

For those that are looking to last longer in bed, masturbating more often can help relieve built-up sexual tension. For men, switching up the hand you use for masturbation to your non-dominant can prolong stimulation. By moving your hips, either gyrating or thrusting, during masturbation, you change the intensity of the experience. Even though you are stimulating your own body, it can still be pleasurable. Stimulate the prostate to encourage a deeper orgasm, and use one of your hands to handle your testicles while the other strokes your penis. By having sex more often, you will also develop more endurance. However, if you want to more impressive when you do head for the bedroom, masturbating gives you a way to improve how long you can last.

Developing Strength

To increase your stamina, you also need to work on your physical and mental strength. The more your body can endure, the more intense and long-lasting your sexual encounters will be. Mental health has a lot to do with your libido and arousal as well. Depression, stress, and anxiety can cause you to lose interest in sex, which in turn creates a disconnect with your partner. Challenges within your relationship can create emotional factors that impact your desire for sex and intimacy as well. Keeping your mind and heart engaged and present for sex is just a part of the strength you need to cultivate. You also need to develop your physical strength. Try working out these specific muscles and locations on the body.

1. Biceps: With stronger biceps, you can lift, throw, toss, or pull more easily. Include chin-ups, bicep curls, and bent-over rowing activities to boost your muscles.
2. Triceps: Strong triceps give your upper body more strength, which makes pushing easier. You can use triceps pull or push-downs, extensions, or bench pressing to give these muscles more strength.
3. Pecs: Men use their pectoral muscles for just about everything, whether is opening a door or hanging up a towel. The good thing about working on your pecs is that any increased strength in these muscles will increase the overall strength of your body. Push-ups, chest dips, and bench pressing are three key components to add to your daily workout.
4. Abs: Working out your abdominal muscles will give you a more rigid, powerful core. Since aging men also tend to build up a pudge around the middle, spending time on the abs can turn fat into muscle. When this happens and you’ve strengthened your core, you will experience less back pain and have a better sense of balance. Add high knees, planks, and sit-ups to your list of daily exercises to develop a stronger core.
5. Lower Back: You need a strong lower back to support your spine and stabilize your movements. For men who are overweight, your back is under a lot of strain and needs strengthening. Try exercises like lateral leg raises, bridges, and the superman extension.
6. Pelvic Floor: While all the other muscles keep your overall body in shape and in line, the pelvic floor is at the heart of the action. To really increase your sexual stamina, you need to develop pelvic floor muscles that are flexible and strong. It is the pelvic floor that controls your genitals. You can use squats, bridges, and Kegels to build a good foundation for your genitals.
7. Legs: To go faster and longer in bed, you need to pay attention to your leg muscles. Both quads and hamstrings are the power behind your hips and knees. Go-to exercises for these muscles are leg presses, step-ups, and lunges.

Creating Flexibility

In addition to the benefit of strong muscles, exercise will help your body enjoy more flexibility. This is will be a key benefit if you decide to try a number of new sex positions. More flexibility with your body improves your range of motion without the fear of injury or damage. Changing up your sex positions adds variety, but it also creates new sensations for both parties. Diversity within your sex life increases interest, and hopefully, increased interest provides more opportunity and desire to have sex. New sensations can offer heightened pleasure and more satisfaction.

Feeding Your Sex Life

In addition to exercising your body, you also need to give it key nutrients for improved sexual performance. If you are looking to boost endurance, capsaicin (which is found in a lot of hot peppers) can do the trick. It also makes recovery a lot easier, so add some sweet peppers or chili peppers to your diet. Your body also needs electrolytes to keep your muscles and cells hydrated. Potassium is one of the most important electrolytes you can give your body for better sexual stamina. Cantaloupe, bananas, broccoli, spinach, carrots, tomatoes, and low-fat milk or yogurt are good sources of potassium. Your body also needs complex carbs for an added energy boost. Rather than simple carbs in bread and pasta that will kill your stamina, foods like oatmeal, brown rice, corn, whole grains, dried beans, and sweet potatoes offer healthy fuel for your body. Be sure to eat enough protein as well, as it is a longer-lasting source of energy and helps build strong muscles. Nuts, tofu, lean meat, fish, eggs, and low-fat yogurts or cheeses are good sources of this nutrient. Increasing your intake of B vitamins- either through a supplement or foods- will also increase your libido and give your performance a boost.

Your sex life shouldn’t something that stresses you out or creates more problems than pleasure. By taking care of your body’s physical and mental needs, you can reduce the risk of developing sexual dysfunction. A strong, healthy body is what you want if you are trying to improve your sexual performance.

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