Sexual health is a crucial aspect of our overall well-being, and issues such as premature ejaculation can have a significant impact on our sex life, relationships, and self-confidence.

Premature ejaculation is a prevalent problem affecting men of all ages, and it can lead to frustration and disappointment for both partners.

The good news is that there are several exercises and techniques that can help prevent premature ejaculation and improve sexual endurance.

In this article, we will discuss 30 exercises that can help you last longer in bed and enjoy a more satisfying sex life.

1. Practice Kegels

Kegel exercises are probably the most well-known technique for improving male sexual health. Kegels strengthen the muscles that control ejaculation, known as the pubococcygeal (PC) muscles, and can help you delay ejaculation.

To practice Kegels, first, locate your PC muscles by urinating, then stopping your flow midstream. The muscles you use to stop the flow are your PC muscles. Once you have identified the muscles, squeeze them for a few seconds, then release.

Repeat this exercise 10 times, three times a day, to strengthen your PC muscles and improve sexual endurance.

2. Focus on Your Breathing

Another effective technique for preventing premature ejaculation is to focus on your breathing during sex. Taking long, slow breaths can help you relax and delay ejaculation.

Practice deep breathing exercises outside of sex, then try to incorporate them into your sexual activity.

Inhale deeply through your nose and exhale slowly through your mouth, focusing on your breath and slowing down your body’s response to sexual stimulation.

3. Try the “Squeeze” Technique

The “squeeze” technique is an effective method for delaying ejaculation during sex. When you feel yourself getting close to ejaculation, stop and squeeze the base of your penis for a few seconds, then release.

This can help you regain control and delay orgasm.

Try practicing the squeeze technique during solo masturbation, then incorporate it into partnered sex. Communication with your partner is essential when using this technique, as they will need to be aware of when to stop or start sexual stimulation.

4. Increase Your Stamina with Exercise

Exercise is an excellent way to improve your sexual stamina and prevent premature ejaculation. Cardiovascular exercise, such as running, swimming, or cycling, can improve blood flow and overall endurance, which can help you last longer in bed.

Strength training exercises, such as weightlifting, can also lead to improved sexual performance by strengthening your pelvic and core muscles. Aim to exercise at least 30 minutes a day, five days a week, for maximum benefit.

5. Use Desensitizing Products

Desensitizing products, such as sprays or creams, can help reduce sensitivity in your penis and delay ejaculation. These products typically contain a mild anesthetic, which numbs the skin and reduces the sensation of sexual stimulation.

While desensitizing products can be an effective short-term solution, they should be used with caution, as they can also reduce sensation for your partner and may lead to adverse skin reactions.

6. Masturbate Before Sex

Masturbating before sex can help reduce sexual tension, which can in turn reduce the likelihood of premature ejaculation. Masturbating a few hours before sex can help you last longer during intercourse.

If you are concerned about your partner feeling neglected, you can try incorporating mutual masturbation into your sex life, or engaging in other forms of non-penetrative sex before intercourse.

7. Use Condoms

Using condoms can help reduce the sensation of sexual stimulation, which can delay ejaculation and improve sexual endurance.

Condoms can also reduce your risk of sexually transmitted infections and unwanted pregnancy, making them a wise choice for safe, healthy sex.

8. Try the “Stop-Start” Technique

The “stop-start” technique involves stopping sexual stimulation when you feel yourself approaching ejaculation, then starting again when the sensation subsides. This can help you regain control and delay ejaculation.

To practice the stop-start technique, masturbate solo until you feel yourself approaching orgasm, then stop and wait for the sensation to subside. Once it has subsided, start masturbating again, then repeat the process several times.

9. Experiment with Different Positions

Trying different sexual positions can help you last longer in bed and increase sexual variety.

Some positions, such as missionary, may increase your likelihood of premature ejaculation, while others, such as the “cowgirl” position, can help you last longer.

Experiment with different positions to find what works best for you and your partner. Don’t be afraid to communicate with your partner and try new things together.

10. Try Pelvic Floor Exercises

Pelvic floor exercises, also known as Kegels for men, can strengthen the pelvic and core muscles that control ejaculation. Improved muscle strength can help you delay ejaculation and improve sexual endurance.

To practice pelvic floor exercises, contract the muscles you use to stop urinating, then release. Repeat this exercise several times, then work up to holding the contraction for several seconds at a time.

11. Practice Mindful Meditation

Mindful meditation can help you improve focus, reduce stress, and improve your sexual endurance.

Mindful meditation involves focusing on your breath and clearing your mind of distractions, allowing you to increase your sensory awareness and control your response to sexual stimulation.

Practice mindful meditation outside of sex, then try to incorporate these techniques into your sexual activity. Focus on your breath and slowing down your response to sexual stimulation.

12. Engage in Non-Penetrative Sex

Engaging in non-penetrative sex, such as oral sex or manual stimulation, can help reduce performance anxiety and delay ejaculation. These forms of sex can also increase sexual variety and intimacy with your partner.

Don’t be afraid to experiment with different forms of sex to find what works best for you and your partner. Communication and mutual understanding are essential in any sexual relationship.

13. Try the “Sensate Focus” Technique

The “Sensate Focus” technique involves focusing on sensory experiences during sexual activity, rather than the goal of achieving orgasm. This can help reduce performance anxiety and increase sexual pleasure.

To practice the Sensate Focus technique, spend time exploring your partner’s body without the intention of achieving orgasm. Focus on their sensations and your own physical response to sexual stimulation.

14. Take Breaks During Sex

Taking breaks during sex can help reduce sexual tension and delay ejaculation. Pause sexual activity when you feel yourself approaching orgasm, then engage in other forms of intimacy, such as cuddling or kissing.

Taking breaks during sex can also increase erotic tension and sexual pleasure, leading to a more satisfying sexual experience for both partners.

15. Reduce Stress and Anxiety

Stress and anxiety can have a significant impact on sexual performance and may contribute to premature ejaculation.

Finding healthy ways to manage stress, such as exercise, meditation, or therapy, can help improve sexual endurance and mental well-being.

If stress and anxiety are impacting your sex life, don’t be afraid to reach out to a mental health professional for support and guidance.

16. Communicate with Your Partner

Communication is key in any sexual relationship, and talking openly and honestly with your partner about your sexual concerns and needs can help improve performance and increase intimacy.

Don’t be afraid to discuss your concerns about premature ejaculation with your partner, and work together to find solutions that work for both of you.

17. Improve Your Diet

A healthy diet can improve overall physical and mental well-being, as well as sexual performance.

Eating a diet rich in healthy fats, lean protein, and whole grains can improve blood flow and increase energy levels, leading to improved sexual endurance.

Reducing your intake of processed and sugary foods can also lead to improved sexual health and well-being, as these foods can negatively impact energy levels and overall physical health.

18. Improve Your Sleep Habits

Sleep is an essential aspect of overall health and well-being, and insufficient sleep can negatively impact sexual performance and function.

Aim to get 7-8 hours of sleep per night, and practice healthy sleep habits, such as limiting screen time before bed and creating a relaxing sleep environment.

19. Try the “Edging” Technique

The “Edging” technique involves bringing yourself to the brink of orgasm, then stopping and waiting for the sensation to subside. This can help you gain more control over your sexual response and delay ejaculation.

Practice the Edging technique during solo masturbation, then try to incorporate it into partnered sex. Communicate with your partner about your needs and work together to find a rhythm that works for both of you.

20. Use Lubricants

Using lubricants can help reduce friction during sex, which can reduce sensitivity and delay ejaculation. Lubricants can also increase sexual pleasure and reduce discomfort during intercourse.

Be sure to choose a lubricant that is safe for use with condoms and that does not contain irritating ingredients that may cause skin irritation or allergic reactions.

21. Try Herbal Supplements

Herbal supplements, such as ginseng or ginkgo biloba, may help improve sexual function and endurance.

While there is limited scientific evidence supporting the effectiveness of these supplements, some men may find them helpful in improving sexual health.

Before taking any supplements or herbal remedies, be sure to speak with your healthcare provider to ensure they are safe and appropriate for your specific needs.

22. Use Distraction Techniques

Using distraction techniques can help reduce sexual tension and delay ejaculation. Focus on non-sexual thoughts or sensations, such as your breathing or the feeling of your partner’s skin, to take your mind off sexual stimulation.

Be sure to communicate with your partner about your needs and work together to find techniques that work best for both of you.

23. Get Regular Check-ups

Regular check-ups with your healthcare provider can help you address any underlying health issues that may be impacting your sexual function.

Conditions such as diabetes, hypertension, and hormonal imbalances can impact sexual health and should be addressed by a medical professional.

24. Try Acupuncture

Acupuncture is an ancient Chinese practice that involves inserting thin needles into specific points on the body to stimulate energy flow. Some men may find acupuncture helpful in improving sexual function and endurance.

While there is limited scientific evidence supporting the effectiveness of acupuncture for premature ejaculation, some men may find it helpful in reducing performance anxiety and improving overall sexual health.

25. Take a Break from Sexual Activity

If you are experiencing persistent premature ejaculation, taking a break from sexual activity may be necessary to allow your body to reset and recover.

Avoid sexual activity for a few days or weeks, then slowly ease back into sexual activity to prevent performance anxiety and improve sexual function.

26. Try Meditation

Meditation can help you improve focus and reduce performance anxiety, leading to improved sexual endurance and satisfaction. Practice mindful meditation outside of sex, then try to incorporate these techniques into your sexual activity.

27. Consider Medical Treatments

If lifestyle changes and exercises are not effective in treating premature ejaculation, your healthcare provider may recommend medical treatments, such as prescription medications or topical anesthetics.

Be sure to discuss the risks and benefits of these treatments with your healthcare provider to ensure they are safe and appropriate for your specific needs.

28. Try Hypnosis

Hypnosis is a complementary therapy that involves inducing a state of deep relaxation to help improve focus and reduce anxiety. Some men may find hypnosis helpful in improving sexual function and endurance.

While there is limited scientific evidence supporting the effectiveness of hypnosis for premature ejaculation, some men may find it helpful in reducing anxiety and improving overall sexual satisfaction.

29. Practice Tantric Techniques

Tantric techniques involve focusing on sensory experiences and relaxation to improve sexual function and satisfaction. Tantric techniques can improve focus and control, leading to improved sexual endurance and satisfaction.

Be sure to seek out a qualified practitioner to learn more about tantric techniques and their potential benefits.

30. Increase Foreplay

Increasing foreplay can help improve sexual function and satisfaction, leading to improved sexual endurance and pleasure. Spend more time exploring your partner’s body and building erotic tension before engaging in penetrative sex.

Communication is key when it comes to sexual exploration and intimacy, and talking openly and honestly with your partner can help you find techniques and practices that work best for both of you.