Blog Mental Health Sexual Wellness 6 Exercises To Last Longer In Bed Naturally

6 Exercises To Last Longer In Bed Naturally

Many men looking to last longer in bed will try elixirs, supplements, and crazy techniques that promise to help them last longer. But what if there was a way to improve your stamina without any fuss? Well, the good news is that there is! There are exercises you can do that will naturally help you last longer in bed. Being physically active is not only great for your overall health it can also help you last longer in bed. 

Best exercises to get sexy

How Can Exercise Improve Your Stamina?

There are several ways through which regular physical exercise can improve your stamina and endurance (2), such as:

Strengthening The Pelvic Floor Muscles

The pelvic floor muscles are a group of muscles that support the bladder and bowel and also play a role in sexual function. They are located at the base of the pelvis, between the legs. Strengthening these muscles can help you to last longer in bed, as they help to control the muscle contractions that occur during orgasm.

Improving Blood Circulation 

When you exercise, your heart rate increases and your blood vessels open up wider, allowing more blood flow. This increased blood flow can help keep the penis erect during sex.

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Boosting Testosterone Levels 

Testosterone is the male hormone responsible for sexual desire and stamina. Exercise helps increase testosterone levels, leading to increased libido and improved performance in the bedroom.

Improving Mood And Reducing Stress

When you are stressed out, your body releases a hormone called cortisol. This hormone has the ability to blunt testosterone production, which can lead to a decrease in sexual desire and function. Exercise is one of the best ways to reduce stress and improve your mood. When you are feeling better mentally, you will also be able to perform better in bed.

Improving Self Image And Self Esteem 

How you see yourself in bed and your sexual confidence can have a big impact on how long you last. Regular exercise makes you look and feel better about yourself, which can help increase your self-esteem and sexual confidence in the bedroom (1). This in turn will help you to perform better.

Read More: What Does Sexually Active Mean?

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Exercises For Men To Last Longer

Here are six exercises that can help improve your stamina and endurance in the bedroom.

Exercise 1: Push-Ups 

A strong upper body is a key to lasting longer in bed. Push-ups are one of the best exercises for strengthening your chest, shoulders, and triceps. They also help improve posture and core stability.

To do a push-up:

  1. Start in a push-up position with your hands shoulder-width apart. 
  2. Bend your elbows and lower your body until your chest nearly touches the floor. 
  3. Pause, then push yourself back to the starting position.
  4. Aim to do three sets of 10 to 12 repetitions.

exercises to last longer in bed naturally

Exercise 2: Squats 

Squats are a great way to strengthen your quads, hamstrings, and glutes— all of which play a role in sexual function. They also improve flexibility in the hips and groin, which can help you last longer in bed.

To do a squat:

  1. Start standing with your feet hip-width apart and your toes pointed forward.
  2. Bend your knees and sink your hips toward the floor, keeping your back straight and your weight in your heels.
  3. Go as low as you can while still maintaining proper form, then press back up to the starting position.
  4. Repeat 10 to 15 times for three sets. As you get stronger, you can add weight by holding a dumbbell in each hand. A barbell can also be used to increase the intensity.
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Exercise 3: Kegels 

A common misconception is that Kegels are only for women. However, Kegel exercises are beneficial for men too!

Kegels can help improve bladder control and can also help delay ejaculation. 

Here’s how you do them:

  1. To find your pelvic floor muscles, try to stop urinating in midstream. The muscles you use to do this are your pelvic floor muscles.
  2. Once you’ve located the muscles, squeeze them for three seconds, then release them.
  3. Repeat ten times. Do the exercise three times a day.
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Exercise 4: Pelvic Lifts 

A strong pelvis is important for controlling ejaculation. The pelvic lift is a great exercise to help improve the strength of your pelvic floor muscles. 

To do this exercise:

  1. Lie on your back with your knees bent and feet flat on the ground. 
  2. Slowly lift your pelvis off the ground, and hold for five seconds. 
  3. Repeat ten times.

Exercise 5: Yoga 

Yoga is a great way to improve your overall health and well-being. But did you know that it can also help you last longer in bed? Yoga helps improve flexibility, strength, and stamina, all of which can help you last longer during sex. Try incorporating a few yoga poses into your routine to help improve your sexual performance.

Some of the best yoga poses for hip flexibility, core strength, and stamina are the Boat Pose, Half Camel, Triangle Pose, and Extended Triangle Pose. These poses help to open up the hips and groin area while strengthening the core muscles.

Read More: What Is Sexual Wellness And Why Does It Matter?

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exercises to last longer in bed naturally

Exercise 6: Cardio

Cardiovascular exercise is another great way to improve your staying power in bed. It builds endurance and improves blood circulation. 

When you work up a good sweat, your body releases endorphins, which help improve sexual function and arousal. In addition, regular aerobic exercise can help reduce stress levels, which is known to have a negative impact on sexual desire and performance. 

Some of the best cardiovascular activities that you can do to improve your stamina in bed include running, cycling, and swimming.

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The Bottom Line

There are a lot of ways that you can improve your sexual stamina. These exercises are just some of the many that you can do to help improve your performance in bed. Coupled with a healthy diet, you’re assured of happy sex life.

Get a toned body and improve your sex life


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. An investigation of the relationship between physical fitness, self-concept, and sexual functioning (2018,
  2. The Effects of Acute Exercise on Physiological Sexual Arousal in Women (n.d,