Lasting Longer in Bed Exercises You Need To Focus
By Daniel Kraska
Lasting longer in bed exercises is any kind of exercises which is aimed at directly or indirectly improving the sexual stamina or endurance so that it will help you to last longer in bed.
It is very normal for most of men to want to be lasting longer in bed with their partner.
The reasons for wish are various from wanting have greatest sexual pleasure to wanting to make their partner fully satisfied and happy.
One of conditions to enable lasting longer in bed is a good health and fitness in general which was already discussed in the previous post “Last Longer In Bed Exercises – How It Works?” where with just common exercises like swimming or gym you will strengthen your heart and increase the lung capacity to take in oxygen, and after all will increase your serotonin hormone level in your body.
The higher level of serotonin will cause you feel more relaxed and calm thus will make your easier to control your emotion and consequently make you last longer in bed.
Now, in this post I am going to give you some idea about lasting longer in bed exercises which are more specific for increasing the sexual physical stamina by strengthening the muscles needed for ideal sex.
Kegel Exercises as specific and basic lasting longer in bed exercises.
First of all you should know that muscles that are very active during sex are that what is called PC muscles. Men and women are the same, they have PC muscles. PC stands for Pubococcygeus. PC muscles stretch from the tail bone (coccyx) to the pubic bone to support all the organs inside the pelvic.
By strengthening PC muscles, you will be able to control and delay your ejaculation so that you will notice you are lasting longer in bed.
The method of exercising your PC muscles is popularly called Kegel Exercise.
Kegels are very simple and safe and work on the whole area of pelvic floor.
For women, Kegel exercises will tighten the vaginal muscles and the entrance of the uterus, so to help them reach orgasm more easily, prolong sex and enhance their sexual satisfaction. Kegel exercise is also good for women during recovery in their post delivery stage, because it tightens the loosened muscles.
How to do the Kegel? For the beginner, here are the steps:
- When you inhale, squeeze your PC muscles, hold 3 seconds then release while you exhale.
- Repeat this until 20 times for one session.
- Do 3 sessions a day, one in the morning, one in the afternoon and another before sleep.
After one or two weeks, or whenever you feel it becomes too easy, then you may increase the hold time to 4 or 5 seconds. Increase the number of total squeezes to 100-200 per day or more if you can. Increase the number of sessions too as many as you can. There is no limit. You can do Kegel exercises anytime, any where even when having your meals, talking to people, watching TV, etc.
Pelvic Exercise as one of the basic lasting longer in bed exercises.
No matter what variation of other additional exercises you do, pelvic exercise is compulsory because it is directly related to how well your sexual performance.
It directly helps you in evoking your strong sexual feeling and boosting your endurance. Sexual movements are that of pelvic movements too.
The aim of pelvic training is to strengthen the core pelvic muscles, so the stronger your pelvic muscles are, the more endurance you’ll get in sexual movement and the more you will enjoy the prolonged sex.
How to do the Pelvic Exercises? Here are the steps:
- Lay your body flat on the floor. Then bend your knees and slightly apart, put your feet flat on the floor and hands beside your body.
- Inhale clenching in hips and your belly, and raise your pelvis from the floor, make your back straight. Keep it for 10 seconds, then you may exhale at the same time you are lowering back your body.
For getting a desired results, repeat this action min 5 times.
Alternatively you can do:
- Lay your body flat on the bed.
- When you inhale, lift your legs until they are straight up.
- When you exhale, push your legs as much as you can towards the ceiling as if you are going to reach the ceiling.
This exercise will make the abdomen and pelvic muscles very strong.
Have a successful lasting longer in bed exercises and happy sexual life.
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