When you’re in the middle of getting frisky with your partner, the last thing you want to do is bring it all to a crashing halt by letting the little swimmers loose too early. But keeping your penis under control isn’t as easy as it seems. Mayo Clinic reports that one in three men aspire to last longer in bed than they usually do and the average time a man lasts in bed is between three to 10 minutes.
Discover our latest podcast
An individual’s sexual stamina is influenced by a variety of different factors, including diet, lifestyle, mental health, and exercise. So if you want to really get to the bottom of why you’re unable to keep it stiff and loaded under the sheets, we recommend that you see a medical expert.
However, if you’re looking to naturally increase your longevity in bed through exercise, you’ve come to the right place!
Pelvic floor muscles
A study conducted by physiotherapists from James Cook University in Australia found that by strengthening your pelvic floor muscles you could delay premature ejaculation and boost ‘erectile strength.’
Experts also believe that exercising the area could help you manoeuvre more difficult sex positions with ease. Scott Hays, author of Sexual Fitness for Men, told Men’s Journal:
A strong pelvis means that you can hold sexual positions.
Especially those that involve swivelling and twisting.
How to do a pelvic lift
You can make your pelvic floor muscles stronger by simply doing a pelvic lift or tilt.
Start by lying flat on your back, and bend your knees with your feet planted firmly on the floor. Then take a deep breath, contract your abs and buttocks. Lift your pelvis upwards and hold that position for a few seconds. Drop your pelvis slowly, do not relax your body, and do another lift before it hits the ground. Hays suggests doing one set of 10 pelvic lifts every other day.
In the case that you do suffer from either erectile dysfunction or premature ejaculation, or both, Chris Myers, leader of study at James Cook University, says that you should seek medical help before you begin exercising your pelvic floor. He explains:
The optimum combination of frequency and exercise will vary from individual to individual, and consultation with a pelvic floor physiotherapist is vital in ensuring correct prescription.