8 exercises that can help men last longer in bed

Lasting longer in bed is not only an ego boost for many men but also a way to enrich your relationship. Though there’s no universal time for how long sex should last, the average man can last anywhere between a few minutes to an hour. Additionally, it takes a woman an average of 13 minutes to orgasm during penetrative sex. This means that a man needs to last just as long if he wants to satisfy his partner in bed.

There are a number of factors that affect a man’s sexual endurance including weight, age, stress and health. Whether your age or an underlying health issue prevents you from lasting longer in bed, you can do a variety of exercises to give you better control during intercourse.

Here are some exercises that can help men last longer in bed.


This is a common exercise for women to enhance their sex life but it works just as well for men. Like in women, Kegels helps improve bladder control and build endurance which leads to delayed ejaculation. Men can use their pelvic floor muscles to delay ejaculation by contracting the muscles before an orgasm. To practice, start by interrupting the flow of your urine, hold for a few seconds then release. Repeat the exercise as many times as you can.


There’s a reason why this exercise is a staple in many workout routines. Push-ups are one of the best exercises to build core and upper body strength. These are both essential in improving your overall endurance and, in turn, boosting your performance in bed. Push-ups strengthen the shoulders, abs and chest which are used during sex reducing the chances of you running out of energy.


Lower-body workouts are just as important as upper-body workouts. Squats are a staple lower body workout as they are a great way to strengthen your glutes, hamstrings and quad muscles which reduces stiffness around the hips. Additionally, squats improve blood circulation to the pelvic region giving you a harder and longer erection and generally, helping you last longer in bed.


This simple but powerful workout is helpful in strengthening the hips, thighs and glutes. It also helps in developing balance, coordination and stability. These are all essential in bedroom matters. Strong hips and thighs help you perform certain sexual positions better while balance and coordination help you have rhythm and confidence to explore new positions.


Bedroom performance relies on both physical and mental wellness.  If you’re stressed, then you won’t be able to perform well. Adding yoga to your daily routine can help you relieve stress which might be the answer to becoming better in bed. Additionally, doing yoga can make you more flexible which allows you to add some new positions into your sex life.

Pelvic Lifts

Pelvic lifts are another simple but powerful exercise that has a huge effect on your sexual performance. It stretches and strengthens your pelvic floor region which, according to research, enhances rigidity during erections and helps stop blood from leaving the penis. Additionally, a strong pelvic floor helps in controlling ejaculation which reduces the chances of having a premature ejaculation.

Weight Lifting

As men get older, their testosterone levels decrease which affects their sex life. This hormone is essential in fueling your sex drive and performance. High testosterone levels can help you have longer and more satisfying sex. Experts suggest that doing weightlifting exercises can boost your testosterone levels significantly. A 30-minute weightlifting session can increase T levels by 21.6 per cent in men.


Swimming is one of the best exercises for a great sex life. It not only builds endurance and improves blood circulation but also gives you a full-body workout which helps you stay in shape and feel confident about yourself. Showing up to the pool in nothing but a pair of swimming shorts will help you get out of your head and appreciate your body more which has a positive effect on your sexual performance.