The key to extending sexual duration lies in improving physical endurance, enhancing cardiovascular health, strengthening pelvic floor muscles, and increasing sexual control. Below are some exercises and methods that can help extend sexual duration:
1. Kegel Exercises (Pelvic Floor Muscle Exercises)
Kegel exercises target the pelvic floor muscles and can help men improve control over ejaculation, thus extending sexual duration.
• How to Do It: Identify your pelvic floor muscles (the muscles used to stop urination), then tighten these muscles and hold for about 5 seconds, then relax for 5 seconds. Perform 1015 repetitions per session, and repeat 3 times a day.
• Effect: Strengthens control over ejaculation, improves sexual function, and can prevent premature ejaculation.
2. Cardiovascular Exercise (e.g., Running, Swimming, Cycling)
Cardiovascular exercise enhances heart health, increases overall stamina and endurance, and helps prevent fatigue during sexual activity.
• How to Do It: Engage in at least 150 minutes of moderateintensity aerobic exercise per week, such as brisk walking, jogging, swimming, or cycling. Highintensity interval training (HIIT) can also be effective for improving cardiovascular fitness and stamina.
• Effect: Improves blood circulation, increases stamina, and helps sustain sexual activity.
3. Strength Training
Strength training not only builds muscle but also enhances physical fitness and endurance, which can improve sexual performance.
• How to Do It: Perform fullbody strength training exercises 23 times a week, focusing on core muscle groups (e.g., abs, back, hips). Effective exercises include weightlifting, pushups, squats, etc.
• Effect: Improves body stability and strength, enhances physical performance during sex, and extends sexual duration.
4. Breathing Control
Proper breathing can help you stay calm and avoid premature ejaculation.
• How to Do It: During sex, focus on deep breathing and slow your breathing rate. Try diaphragmatic breathing, where you breathe deeply into your belly, expanding your abdomen as you inhale and contracting it as you exhale.
• Effect: Deep breathing helps you stay relaxed, reduces anxiety, improves sexual control, and extends sexual duration.
5. Meditation and Relaxation Techniques
Meditation and relaxation exercises help reduce sexual anxiety and increase control over sexual activity.
• How to Do It: Practice 1015 minutes of meditation daily, focusing on your breath and relaxing your body. Techniques like deep breathing and progressive muscle relaxation can be very effective.
• Effect: By reducing stress and anxiety, meditation and relaxation help you stay calm during sex, thereby increasing sexual stamina.
6. Sexual Restraint and Sensory Control
In daily life, reducing frequent sexual activity and overstimulation can help increase endurance during sex.
• How to Do It: Avoid excessive masturbation and sexual activity, especially if you notice that you ejaculate quickly. Try temporary abstinence to build stamina and gain better control over ejaculation.
• Effect: By controlling sexual stimulation and practicing moderate abstinence, you can improve endurance during sexual activity.
7. Healthy Diet
A healthy diet supports overall physical health and sexual wellbeing.
• How to Do It: Ensure you&39;re consuming enough vitamins, minerals, and antioxidants, especially zinc, selenium, and vitamin D, which are beneficial for sexual health and stamina. Limit the intake of highfat and highsugar foods and maintain a healthy body weight.
• Effect: Improves overall health, boosts sexual performance, and helps extend sexual duration.
