To last longer in bed, a combination of physical exercises, behavioral techniques, lifestyle changes, and communication with your partner can be effective. Here are key strategies supported by expert sources:

Physical Exercises and Techniques

• Pelvic floor exercises (Kegels): Strengthening pelvic floor muscles helps control ejaculation. Contract these muscles as if stopping urine flow, hold for a few seconds, then relax. Repeat multiple times daily to build endurance

• Edging (stop-start technique): Get close to orgasm, then pause stimulation until the urge subsides. Repeat this process multiple times to delay ejaculation

• Squeeze technique: When nearing orgasm, gently squeeze the head of the penis to reduce arousal and delay ejaculation. This can be done by you or your partner

Behavioral and Lifestyle Tips

• Masturbate before sex: Doing so about 1-2 hours before intercourse can reduce sensitivity and help last longer, but timing is important to avoid losing erection

• Change positions: Switching sex positions or choosing ones with less deep penetration (e.g., spooning or woman on top) can reduce stimulation and help delay climax

• Spend more time on foreplay: Focusing on foreplay reduces pressure on penetration and allows both partners to enjoy the experience more fully, which can help prolong intercourse

• Use condoms, especially thicker or desensitizing types: Condoms reduce penile sensitivity, often increasing the time to ejaculation while also providing protection

• Practice deep breathing: Slowing your breathing during sex can reduce arousal intensity and delay ejaculation

• Exercise regularly and maintain a healthy diet: Cardiovascular fitness improves blood flow and stamina, while a balanced diet supports vascular health, both important for sexual endurance

• Get enough sleep: Adequate rest supports testosterone levels and overall stamina, helping sexual performance

Communication and Psychological Approaches

• Talk openly with your partner: Sharing what feels good and what doesn’t can reduce anxiety and improve sexual satisfaction, which helps in lasting longer

• Focus less on penetration: Shifting attention away from penetration to other forms of intimacy can decrease performance pressure and prolong sex

If premature ejaculation or other issues persist, consulting a healthcare professional for medical treatments or therapy is advisable

. By combining these approaches-exercises, behavioral techniques, lifestyle improvements, and communication-you can effectively increase your sexual endurance and enjoy longer-lasting intimacy.