How to Increase Sexual Stamina So You Can Last Longer in Bed

Struggling to Increase Your Sexual Stamina?

There’s nothing more frustrating for a woman during sex than when she's just about reaching the point of orgasm and her partner loses his intensity and ejaculates early or starts losing erection hardness. Or when it takes such a long time for a woman to reach an orgasm it feels like a marathon event for her male partner who has to remain hard and in control during this time. When either partner is struggling to feel fulfilled sexually it's important to know how to increase sexual stamina to restore mutually fulfilling intimacy. 

Increase Sexual Stamina So You Can Last Longer in Bed

Irrespective of how long her partner can last in bed, the most important aspect of sex for most women is a mutually satisfying emotional connection. For a man, connection requires being in control of himself and being able to satisfy his partner sexually. 

If you're worrying about sexual problems then neither of you will be experiencing ANY kind of emotional connection. Feeling disconnected can kill desire and attraction in a relationship so it's important to know how to increase sexual stamina and restore feelings of connection.

Has Your Female Partner Lost Her Libido?

A woman who loses interest in sex may have low sexual stamina, endurance or enthusiasm to participate. It's important to understand her reasons and deal with them, because an ongoing loss of desire for sex can eventually switch her libido off completely. 

A partner with a premature ejaculation or erectile dysfunction problem, as well as being unhappy with her partner's (porn) technique can all be culprits. So too, can be not knowing how to correctly balance her sexual focus to reach an orgasm. Vaginal dryness is another common issue for women over 40.

It's important not to confuse quantity with quality. A female partner wants quality sex and fulfilling intimacy. She wants an emotional connection and both partners to enjoy sex.

A woman can sense it when a man is distracted or worried about his sexual performance.

She can smell “faking happy sex” a mile away. Women have vivid imaginations so she may start believing a male partner no longer loves her when there’s nothing further from the truth!

Especially if he is losing his hard erection during foreplay or ejaculating prematurely.

Being contaminated with unwanted thoughts can cause either partner to lose control over the sexual act. This leads to a partner wanting to know how to increase sexual stamina.

Best Foods and Exercises to Increase Sexual Stamina

Many men and women fall victim to the diet and exercise myth. They mistakenly believe that food and exercise purported to increase sexual stamina will solve an early ejaculation or weak erection problem, or help a woman to achieve orgasm. This is most unlikely to happen because sexual stamina has little to do with food or exercise.

Sex problems are usually caused by focusing on the wrong action at the wrong time, which leads to the brain becoming confused. This results in your brain triggering the wrong muscle program in your body. As an example, try texting on your phone while driving!

On saying that, certain foods can cause loss of energy and congestion in the arteries, leading to poor blood flow. Loss of energy usually equates to a bad performance! This in turn can affect the quality of a man’s erection and a woman’s awareness of sensations in her vagina.

Related: What do you mean by the Diet and Exercise Myth?

how to increase sexual stamina with food

Best Sexual Stamina Foods

Foods which are rich in nutrients; vitamins and minerals and other essential nutrients are believed to improve sexual stamina. This is because they improve blood flow throughout the whole body, including increased blood flow to the genital area.

Foods known to boost the libido and sperm count are generally purported to also increase sexual stamina.

The best foods to increase sexual stamina include Pomegranate Juice, Beets, Bananas, Goji Berries, Watermelon, Asparagus, Spinach, Oats, Garlic, Ginger, Ginseng, Maca, Wild Salmon, Oysters, Dark Chocolate, Pumpkin Seeds, Pistachios, Peanuts and Walnuts.

Best Sexual Stamina Exercises

It’s important to note the difference between training for sex, and other endurance training. Sex requires the utilization of a specific set of muscle groups. To increase sexual stamina so you can last longer in bed, you need to specifically exercise your pelvic floor (PC) muscles. These are the muscles which support a healthy penis, strong erections and a toned vagina. 

We’ve all heard of the term "use it or lose it" and the same concept applies to the muscles which support a healthy sex life. The most effective way to exercise your penis or vagina and the key to improve blood flow as well as strength for naturally increased sexual stamina is to flex your pelvic floor muscles.

Contracting your pelvic floor muscles lifts the pelvic floor and is like weight training for your sexual organs. This simple exercise restores blood flow and essential nutrients into this important area leading to stronger, fuller erections for men, and toning a woman’s vagina while helping reduce vaginal dryness.

To locate these muscles simply stop urinating mid-stream; the muscles you use to hold your urine back are your pelvic floor muscles.

Outside of the bathroom, imagine you are making a fist with your penis or vagina and hold that contraction for the count of five. Then relax that contraction. This is one cycle. Do 10 cycles, 3x daily in the first week and add another 10 cycles every week until you are doing 50 cycles 3x daily.

Over a five week period this exercise can restore penis size lost over the years, as well as penile strength. It will tone and tighten a woman’s vagina and enable more powerful orgasms. It's the best exercise to naturally increase sexual stamina.

exercise improves blood flow to penis

If you only strengthen your penis (or vagina) you can still run out of sexual stamina due to weakness in other areas. As well as strengthening the PC muscles, you also need to strengthen the supporting sex muscles to increase your sexual stamina. These include your legs, arms, shoulders, lower back and hip muscle groups.

The best sexual stamina exercises include Kegel exercises and other bodyweight exercises including push-ups and squats. Bouncing on a mini-trampoline or skipping are great ways to increase cardiovascular fitness so you have the sexual endurance to last longer in bed.

Naturally increase sexual stamina with the best exercises for sex.

man with sexual enhancement pills

Sexual Stamina Pills

There is no long lasting medicine to increase sexual stamina. Topical hormone creams, erectile dysfunction drugs and premature ejaculation medications treat the symptoms not the cause. They ONLY work short term (and often they don’t work at all!) Antidepressant medications will not stop premature ejaculation from occurring and may, in fact, lead to erectile dysfunction. This is due to the suppression of feeling in the body.

The side-effects endured when coming off purported sexual stamina drugs can be nothing short of horrendous and may also interrupt your sleep patterns.

Be wary of drugs which promise to increase sexual stamina. No drug works without causing side-effects elsewhere in the body. Side effects of common sexual stamina enhancement pills include “ice-cream” headaches, nausea, deafness and blindness. Although the last two side-effects are considered rare, do you really want to risk losing your sight or hearing when you can naturally increase your sexual stamina?

How to Increase Sexual Stamina Naturally

Remember that sexual enhancement pills and exercise will not improve a poor sexual technique. To increase sexual stamina naturally it's important to predominantly eat foods which increase blood flow and improve your overall health. Regularly exercise all the muscles involved in the sexual act. 

The best way to naturally increase sexual stamina is by acting in the above areas and most importantly, correcting the wrong sexual focus issue which I can help you with. If you’re suffering from premature ejaculation or erectile dysfunction or are unable to reach an orgasm, you’ve got to understand how your current focus and actions are influencing these problems. 

I'm totally confident I can help you restore a happy and satisfying sex life in a timely manner when you take action to end the problem. Please schedule a time to chat with me here.


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Meet Jacqui Olliver, founder of the Psychosexual Alignment method and published author, who has helped thousands of men, women and couples restore emotional and sexual satisfaction. Get your ultimate sex education with Jacqui's Sex Mastery programs for men and women and elevate your sex life to a whole new level of connection.

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