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Not Lasting Long Enough In Bed? Then Give These 10 Exercises for Better Sex

AuthorBy - Updated July 7, 2021
Reading Time: 8 minutes

Top 10 Exercises That Will Help You Last Longer In Bed
Sexual intercourse may well be one of the top activities in which a person may participate in – at least to a large number of the population, that is.

During sexual intercourse, a person is able to experience a range of different emotions, the pleasure of being sexually satisfied and, of course, there are the numerous health benefits that sexual intercourse has in store for a person as well.

While people tend to desire to have “perfect sex” every time they participate in this intimate activity, there are many issues that may affect a person’s abilities in the bedroom; thus leading to reduced sexual wellbeing.

When sexual problems start to get in the way of a couple’s ability to have sex that is able to satisfy both partners, then these issues may also cause a difficult time in their relationship.

Common Male Sexual Problems

There are a number of different sexual dysfunctions and other problems that can affect a man’s performance in the bedroom. Different problems tend to affect a man’s overall performance during sexual intercourse in different ways.


*All individuals are unique. Your results can and will vary.

When erectile dysfunction is a problem, then the man would not be able to achieve an erection that is hard enough for him to penetrate his partner; thus leading to sexual activities where intercourse would not be possible.

Erectile dysfunction does not always cause difficulty with erections, but may rather affect a man’s ability to maintain their erection in some cases. This may lead to their erection going away while they are penetrating their partner. Many other sexual dysfunctions can also cause a significant amount of problems for a man during sex.

Apart from the sexual dysfunctions we have discussed above, a lot of men find that a lack of stamina causes them to experience numerous issues in the bedroom.

Stamina is often discussed amongst bodybuilders, as high stamina and endurance levels are needed for a man to be able to participate in the strenuous physical training programs they often perform to build muscle mass.

When stamina is on the lower side, then they would not be able to last long during such exercises or have enough physical strength to perform the particular activities that are part of their training protocol.

Poor stamina levels cause different types of problems in a man’s sexual performance, but the most significant issue that this problem causes is the fact that a man with poor stamina is unable to last long during sexual intercourse.


*All individuals are unique. Your results can and will vary.

Stamina is needed to continue performing well during sex – sexual intercourse is considered to be a type of physical exercise; thus the continued exertion of energy would require optimal stamina levels to ensure the man does not run out of strength or the physical ability to continue.

How To last Loger in Bed

What Else Causes A Man To Be Unable To Last Long During Sexual Intercourse?

While stamina is often considered one of the most significant factors that contribute to a man not being able to last for a significant amount of time during sexual intercourse, many other problems can also make sexual intercourse stop prematurely.

We have already discussed the fact that losing an erection during sex causes the activity to end. In addition to erectile dysfunction and poor stamina, premature ejaculation is another particular sexual dysfunction that tends to play a significant part in preventing a couple from having sex for a prolonged period of time.

Exercises That Helps Men Last Longer In The Bed

Medical Daily[1] explains that a scientific study found the average couple to have sexual intercourse that lasted for approximately 5.4 minutes. The shorted time that was noted during the survey was 33 seconds, with the longest being 44 minutes.

The study provided evidence that no, the average man is not able to perform for hours on end – in fact, the average man is only able to last around five minutes during sexual intercourse.
While this may be considered “enough” for some couples, there is a large number of both men who wish they could last for a longer time during sex. With the study, we have seen that longer periods are most definitely possible, with the highest time period noted at 44 minutes.

For those men who wish to last longer in bed while they are having sex, we have some good news.

We would like to share some of the most effective exercises that men can participate in to help them last longer – these exercises will provide men with a considerable boost in the stamina levels they experience during sex; thus they would be able to continue having sex without becoming weak or tired.

Additionally, some of the exercises also aids in improving muscle control, which is beneficial for preventing premature ejaculation. Let’s take a look at 13 exercises men can participate in to help them improve the time they last during sex.

1. Kegel Exercises

Kegel Exercises
We have decided to include Kegel exercises as our first exercise for lasting longer in bed for a number of reasons. This particular exercise is becoming more popular amongst men than ever before.

Originally, Kegel exercises were developed to help strengthen the pelvic floor muscles of women, especially during pregnancy, but it was later discovered that men can also experience numerous benefits from performing these exercises. The major benefit that “Kegels” have for men is the fact that these exercises can be done at any time, no matter where the man is.

Even though Kegels are often performed to assist with urinary incontinence amongst men, they also assist with improving symptoms of certain sexual dysfunctions, including premature ejaculation, as reported by MedicineNet[2].

When premature ejaculation is treated through Kegel exercises, a man would be able to last longer during sex.

2. Yoga Poses

Yoga is another exercise that is often associated with women, but also holds a significant number of benefits for men.

Yoga may not be as strenuous as some of the activities that can be performed in the gym, but when a man performs the right yoga poses, they are able to experience a boost in sexual stamina, improve their ejaculatory control and even have better erections.

Man Flow Yoga[3] recommends performing the following poses for better and longer-lasting sex:

  • Half Plank Pose
  • Cobra Pose
  • High Lunge Pose
  • Haka / Goddess / Horse Pose
  • Crow Pose
  • Bridge Pose
  • Downdog Knee-to-Nose Pose
  • Chair Pose
  • Standing Side Stretch / Crescent Moon Pose
  • Savasana / Corpse Pose

3. Deep Breathing Exercises

Deep Breathing Exercises
A lot of people who try to last longer in bed overlook the major benefit that deep breathing exercises may have for them. There are numerous deep breathing exercises that can be performed – these exercises will help a man correct his breathing during sexual intercourse, but this is not the only benefit to be obtained from this particular technique.

These techniques also help the man learn how to become relaxed. In turn, a relaxed state of both body and mind can help a man stay in control of his ejaculations. When the man is able to avoid ejaculating prematurely, sex can go on for as long as he can hold out.

4. Progressive Muscle Relaxation Exercises

An orgasm is quite a complex process and everyone already knows that this particular event causes numerous muscles in the human body to tense up. The more muscle contractions that occur during an orgasm, the more intense the orgasm.

On the other hand, when a man learns how to control his muscle contractions and become educated about how he can intentionally relax his muscles, he would often find that he is able to delay his ejaculations.

Mayo Clinic[4] explains that progressive muscle relaxation exercises are very simple to do. These exercises simply include tensing and relaxing different muscle groups in the body.

5. The Edging Exercise

This particular exercise, or rather technique, is described by different names, but in the modern world, most people know it as edging. The idea behind edging is to help the man know exactly how far he can go before ejaculating; thus also teaching him when he should slow things down in order to prevent ejaculating.

Edging works by building up sexual tension and stimulating the man until he comes as close as possible to reaching an orgasm, but without actually ejaculating.

Sexual stimulation is then turned down a notch until the sensation to have an orgasm goes away, and then gradually built up again. The process is repeated several times.

6. Groin Stretches

Groin Stretches
Groin stretches are effective techniques for improving the flexibility of the groin area, as the name of these exercises suggest. By increasing the flexibility in the groin area, a man would be able to participate in a wider variety of sexual positions during sex.

When the man is able to move from one particular position to another during sex, then he would be able to prevent ejaculation by suggesting another position once he starts to feel he is coming close to an orgasm.

It is important not to overdo groin stretches as this may cause the groin area to become tense instead.

7. Lunges

Lunges are also excellent exercises that can be performed for lasting longer during sex. These exercises helps to strengthen particular muscle groups found in the thighs, hips and, of course, the butt.

These muscle groups are extremely important for certain sexual positions, such as the missionary position, as well as those positions that require kneeling or standing.

With increased strength in these areas, a man would have more power, as well as the ability to continue using these muscles for longer periods of time.

8. Pelvic Lifts

Kegel exercises are not always effective alone in improving the strength of a man’s pelvic floor muscles. In some cases, a man may simply not be able to perform Kegel exercises in the right way.

This is where pelvic lifts come in handy. This particular technique helps to further enhance the strength of the pelvic floor muscles, which helps to give the man more control over his ejaculations.

9. Jogging

Jogging, along with any other type of cardio training activity, is important for maintaining a man’s cardiovascular wellbeing, but also comes in handy in improving the man’s performance in the bedroom.

It is known that jogging is a particular activity that is excellent for improving stamina – one particular area that men often lack in when it comes to lasting for an extended period of time during sexual intercourse.

10. Focus On The Foreplay

Lastly, we want to place an emphasis on the fact that men should not forget to focus on the foreplay. Yes, this may not be an actual exercise, but practice do make perfect. Find ways in which foreplay can be used to “spice up” sexual intercourse.

When a man is more interested in the sexual activity he is about to take part in, it will motivate him and make him want to continue having sex for a long period of time. Combined with some of the other tips we have shared here, this combination are sure to help men last longer.

Read More: Overcome Erectile Dysfunction By Practicing These 7 Exercises


While sex is an important part of a healthy relationship, many factors can cause sex to become dissatisfying and something that neither partner truly wants to participate in.

With the majority of individuals claiming that they wish to be able to perform for longer periods of time during sex, it seems like men are simply not able to keep up the good work during sex for as long as they are expected to.

Fortunately, there are many ways in which a man can increase the amount of time they are able to perform optimally while having sex.

In this post, we looked at some excellent exercises that men can turn to if they wish to improve their overall sexual performance, as well as be able to last longer during sex.

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