Introduction
Premature ejaculation (PE) is one of the most common male sexual dysfunctions, affecting an estimated 30% of men. PE is defined as ejaculating within one minute of penetration or before a man or his partner desire it. While there are treatments available, such as topical creams and medications, many men prefer to try lasting longer in bed exercises first.
These exercises can help men increase their endurance and build up their ability to last longer without relying on medications. There are a variety of exercises designed to improve control over ejaculation and allow for more enjoyable sex for both partners. Below are eight exercises that can help men last longer in bed.
Pelvic Floor Exercises
Pelvic floor exercises are a type of exercise that helps strengthen the muscles around the penis and testicles. These exercises can help men gain better control over their ejaculatory reflex. This will result in an increased ability to last longer in bed.
How to Perform: It’s important to start slow and gradually build up the intensity of the exercises. Start by contracting the pelvic floor muscles for three seconds, then releasing for three seconds. Increase the duration each time until you can hold the contraction for 10 seconds. Gradually increase the number of repetitions until you can do 10 sets of 10 repetitions.
Benefits: Pelvic floor exercises have been shown to improve ejaculatory control in men, leading to longer-lasting intercourse. They also have other benefits, such as improved bladder control and stronger orgasms.
Squeeze Technique
The squeeze technique is a method of delaying ejaculation through manual stimulation. This technique requires practice and patience, but can be effective in helping men last longer in bed.
How to Perform: During manual stimulation, when the man feels like he is about to ejaculate, he should stop and squeeze the head of his penis firmly for about 10 seconds. This will interrupt the ejaculatory reflex and help him regain control. He can then continue stimulating himself until he feels the urge to ejaculate again. The process can be repeated as needed.
Benefits: The squeeze technique has been found to be an effective way to delay ejaculation. It also allows the man to remain sexually aroused while gaining control over his ejaculatory reflex.
Edging
Edging is another technique that helps men last longer in bed. This technique involves bringing yourself close to the point of orgasm and then stopping just before you reach it. This can be done multiple times in order to prolong intercourse and gain better control over ejaculation.
How to Perform: When masturbating or engaging in intercourse, bring yourself close to the point of orgasm. Stop and take a few deep breaths to help relax your body. When you feel ready, start stimulating yourself again until you reach the point of orgasm. Repeat this process as needed.
Benefits: Edging can help men gain better control over their ejaculatory reflex. It also allows them to remain aroused without having to worry about ejaculating too soon. This can lead to more enjoyable sex for both partners.
Deep Breathing
Deep breathing is a simple yet effective way to help men last longer in bed. Deep breathing can help reduce anxiety and tension in the body, which can help delay ejaculation.
How to Perform: Start by taking a few slow, deep breaths. Focus on relaxing your body and letting go of any tension. As you exhale, imagine your breath flowing from your genitals to your toes. Continue this for several minutes until you feel relaxed and in control.
Benefits: Deep breathing can help reduce anxiety and tension in the body, which can help delay ejaculation. It can also help men stay focused and in control during intercourse, resulting in better overall performance.
Kegel Exercises
Kegel exercises are another type of exercise that can help men last longer in bed. Kegel exercises involve contracting and relaxing the pelvic floor muscles, similar to pelvic floor exercises. This can help strengthen the muscles around the penis and testicles, leading to improved control over ejaculation.
How to Perform: To perform Kegel exercises, start by contracting the pelvic floor muscles for three seconds, then releasing for three seconds. Increase the duration each time until you can hold the contraction for 10 seconds. Gradually increase the number of repetitions until you can do 10 sets of 10 repetitions.
Benefits: Kegel exercises can help men gain better control over their ejaculatory reflex, leading to improved performance in bed. They can also help improve erectile dysfunction and urinary incontinence.
Mental Distraction Techniques
Mental distraction techniques can be helpful in delaying ejaculation. These techniques involve focusing on something else in order to take your mind off of the sensations you are feeling. This can help reduce the intensity of the sensations, allowing you to last longer in bed.
Examples: Mental distraction techniques can include counting backwards from 100, imagining a boring scene, or thinking of a stressful situation. You can also focus on different parts of your partner’s body to help take your mind off of your own arousal.
Benefits: Mental distraction techniques can help men gain better control over their arousal levels, leading to improved performance in bed. They can also help reduce anxiety and stress, leading to more enjoyable sex.
Concentrating on Pleasure Instead of Performance
Focusing on pleasure rather than performance can be a helpful way to last longer in bed. Rather than worrying about how long you can last, focus on enjoying the sensations and giving pleasure to your partner.
Why This Works: This technique works because it takes the focus off of your own arousal levels and puts it onto the pleasure of your partner. By focusing on your partner’s pleasure, you are less likely to become overly aroused and lose control.
Benefits: Concentrating on pleasure can help men last longer in bed by reducing their anxiety and stress levels. It can also lead to more enjoyable sex for both partners.
Conclusion
Lasting longer in bed is possible with the right exercises and techniques. Pelvic floor exercises, the squeeze technique, edging, deep breathing, Kegel exercises, mental distraction techniques, and concentrating on pleasure instead of performance can all help men last longer in bed. With practice and patience, these exercises can help men gain better control over their ejaculatory reflex and lead to more enjoyable sex.
It is important to remember that everyone is different and results may vary. If these exercises do not work, it is important to talk to your doctor about other options.
Final Thoughts
Lasting longer in bed does not have to be a difficult task. With the right exercises and techniques, men can gain better control over their ejaculatory reflex and enjoy more satisfying sex.
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