How to Increase Stamina in Bed and Build Up Endurance

What happens in the bedroom is a touchy, private subject, especially because everyone wants to perform well. There’s a lot of pressure to impress, but sometimes that pressure is a double edged sword. It’s hard to get it up and keep it up if you’re constantly worrying about your stamina, and how it compares to other men. Instead of worrying whether you’ll be able to please your partner in bed, do something about it. There are lots of natural ways to build stamina and endurance.

Build endurance through exercise

Don’t be confused by aerobics, exercises to increase your sexual endurance are a bit different. Build upper body strength so you don’t get tired when you’re on top, but don’t forget the importance of the lower half, either. Even if you last a long time, if you can’t move your hips, you probably won’t be able to generate a lot of pleasure.

It’s recommended practicing hip lunges, stepping forward with one foot with the knee slightly bend and leaning into it until you feel a stretch. Another good exercise to improve performance is the gluteal bridge. Just lay on your back, knees bent, and lift your butt up, using your glutes for support. Hold for 30 seconds, bring it back down then repeat it again. And again. It’s a pretty common movement during sex.

Masturbate

The topic is sometimes a bit taboo, but this method has helped men improve their stamina for years. Besides, 94 percent of men already say they masturbate according to the Independent, so you might as well embrace the will of the majority. Masturbate regularly to improve your endurance and stamina, but be careful you don’t come to depend on it. If you’ve got a big date coming up, masturbate beforehand to impress your date by lasting all night. You know the saying, practice makes perfect.

Determine if you have erectile dysfunction

If you are experiencing a lot of difficulties when it comes to getting it up or staying erect during sex, you might have erectile dysfunction. The word alone is enough to make any man insecure, but it’s actually more common than you think. According to the National Health Service, 50 percent of men between 40 and 70 have some form of it.

Erectile dysfunction treatment varies depending on the cause, which can be physiological, or psychological. Some treatments involve cognitive behavioral therapy, medications, or lifestyle changes to improve blood flow. Either way, don’t feel ashamed, because you’re not alone, and a doctor can help you find a solution that works.

Lose a few pounds

Studies show that people who are overweight tend to experience more sexual problems than those who have a healthy BMI, and one of those problems is performance. However, after losing weight, even just 5 percent, can crank up a person’s sex drive and even treat erectile dysfunction according to CNN. Losing weight might help for several reasons: it can improve self-esteem, increase blood flow, and may even help promote testosterone.

Quit smoking

The negative consequences of smoking have been well documented, especially when it comes to heart and lung health, but you may not have known smoking could also be contributing to your problems in the bedroom. Studies show a strong connection between smoking and erectile dysfunction, but the good news is it’s reversible. The cure? Just quit smoking. In most cases, performance improves.

Drink in moderation

If you’ve ever binge drank, you may have noticed your endurance tank afterward. Alcohol abuse is tied with problems performing, especially when someone has become dependent on alcohol. In one study, 70 men out of a 100 who had problems with alcohol also had sexual dysfunction. Even if you aren’t an alcoholic, over indulging will definitely take away any progress you’ve made in improving your stamina.

Try a home remedy hack

Once again, Chinese Traditional Medicine is here to save the day. The root Panax Ginseng has been used in Asia for a while to treat erectile dysfunction, and it might help you, too. It’s not without basis either, some small studies have shown it made animals more sexually active and increased their sperm production. As far as humans are concerned, it had some similar effects, increasing sperm count, and making it easier to get an erection.

By keeping these things in mind, you’ll be ready to show off in the bedroom in no time. While these methods will certainly help you gain stamina and improve your endurance over time, they won’t be able to naturally increase penis size or hardness. If that’s part of your concern, consider trying Biomanix. If nothing seems to work, and your frustration is getting the better of you, it might be time to speak with your doctor.