8 Everyday Exercises – Last Longer in Bed

You can improve your performance level by doing regular exercises. Did you know, there some exercises that you can do to improve your sexual life? You can do some exercises that can help reduce early ejaculation. A lot of men are suffering from early ejaculation which is caused either by physical or psychological problems.

You need to improve your sexual performance and stamina and the only way to do that is to exercise. Kamasutra positions require both partners to be fit and active. This exercises are best done with your partners. So ladies and gents let’s review the top eight exercises to boost your sexual performance.


The exercise was invented by Arnold Kegel, an American Gynecologist. Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs. Women and men can benefit from Kegel exercises. Kegels improve ejaculatory control and can lead to stronger, firmer erections. Contract the pubococcygeus muscles, the same one that you’d use to stop the flow of urine halfway through. Squeeze and hold for three for five seconds, then relax. Do this three times a day, one set of 10 anytime, anywhere

Pelvic Lifts

The back exercises can greatly increase the condition of your spine and posture. In order for you to improve and hold sexual positions, you need to have a stronger Pelvis. Do one set of 10 pelvic lifts every other day to exercise the muscles that attach to the pelvis and hips. To begin you need to lie flat on your back with your knees bent and your feet flat on the floor. Take a deep breath, clench your abs and butt and lift your pelvis with your spine straight. Slowly and firmly suck in your abdominal wall and breathe. Hold that position for 10 seconds or more, and then relax.

Groin Stretches

Are you tired of missionary and doggy style as the only positions you and your partner are forever doing? Do you want to do unimaginable positions that you only saw on the Kamasutra magazine? You need to regularly stretch your groin. Stretching your groin increases flexibility and opens up the possibility of positions that might otherwise be uncomfortable or plain impossible. Sit on the floor, and pull your feet toward your body so that the soles touch. Let your knees drop to the side until you feel a pull – just on the verge of discomfort. Hold that position for 20 to 30 seconds, but please don’t overdo it. If you over do it, you will tear tiny muscles fibres, damaging the area that you’re trying to loosen and strengthen. We suggests doing this stretch several times a day, slowly and with controlled pressure.

Reverse Crunches

As the name implies, reverse crunches are the same as regular ones, except that they require you to raise your legs rather than your torso. Lie on your back with your arms at your sides, and lift your legs off of the ground. Keep your knees bent at a 90-degree angle so your thighs point up and your lower legs point straight forward. Next, roll your pelvis backward, and momentarily hold your hips a few inches off the floor to improve thrusting power and endurance. Do three sets of 15 to 20 crunches, four times per week.


Lunges work key muscles in the butt, hips, and thighs, which are the ones you rely on for support in the missionary, standing, and kneeling positions. Stand with your feet hip-width apart and, with your back straight, take one long step forward, bending your front leg until your thigh is parallel to the floor. Your other knee should almost touch the floor. Push back to the original position and repeat with the other leg for one rep. Three sets of eight to 12 reps, four times a week.


A stronger upper body gives you better support during the man-on-top position and all its variations. Doing three sets of 15 to 20 push-ups, four times a week, will develop the muscles in your chest, arms, and shoulders, allowing for more time to explore those variations without getting shaky arms and cracking joints. If you’ve forgotten from grade school: With your legs, back, and neck in a straight line, keep the balls of your feet on the floor and support yourself with your hands just beyond the width of your shoulders. Lower yourself until your chest almost touches the floor, then slowly raise yourself back to the starting position.

Bent-over Rows

This movement requires something heavy, such as a barbell, sandbag, or cinder block, though anything of similar size and heft will do. Stand with your feet shoulder-width apart and bend your knees 15 degrees to 30 degrees with your heavy object of choice on the floor in front of you. Now, keep your back straight and bend forward at the waist until your torso is just about parallel to the floor. Take hold of your weight with your arms hanging straight in front of you and pull your shoulder blades back. Slowly raise the weight to your sternum, and hold it there for a moment while sticking out your chest before gradually returning to the starting position. Three sets of eight to 12 reps, four days a week, will strengthen muscles in the lower and middle back, which are important for standing and kneeling positions.


There are plenty of ways to improve your cardiovascular health, including jogging, swimming, and cycling, and the benefits extend beyond a healthy heart. Aerobic exercise can help you avoid cramps, improves blood flow, and can even lead to better orgasms. You need to strive for a workout intensity that pushes your heart rate to 65 to 85 percent of its maximum capacity. Try adding 30 to 60 minutes of cardio exercise three to five times a week, and you’ll quickly notice a boost in stamina.

All we are saying to you is that you need to regularly exercise to keep your health in good condition, and also by exercising it helps you have a better sex life.

Men’s Clinic International deals with any sexual problems that are related to Weak Erections, Early Ejaculation, Low Libido, STIs or Circumcision. Get in touch with us to book a consultation with our professional doctors who specialise in Men’s Sexual Health.

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