How to Last Longer in Bed Naturally: 4 Effective Exercises for Men

For many men, bedroom performance can feel like an elusive secret. Is it luck? A natural skill? In reality, the answer lies in strengthening and coordinating a hidden group of muscles deep within your pelvis. These muscles, known as the pelvic floor, are part of your body’s core system and play a crucial role in sexual performance. With consistent practice of the exercises outlined below, you can last longer in bed, prevent issues like premature ejaculation, and enhance overall sexual health.

Let’s dive into the four key exercises to help you last longer naturally.

Understanding the Pelvic Floor

The pelvic floor is a network of 14 muscles located in your pelvis. These muscles attach to the tailbone, sit bones, and pubic bone, forming a supportive base. They work in harmony with other core muscles, including the abdominal muscles, lower back muscles, and the diaphragm, to stabilize your body and support sexual function.

A weak or uncoordinated pelvic floor can lead to erectile dysfunction, premature ejaculation, or reduced power during orgasm. Strengthening these muscles is essential for enhancing performance and maintaining long-term sexual health.

1. Master the Kegel Exercise

The Kegel exercise is the foundation of pelvic floor training. It helps you isolate and strengthen the pelvic floor muscles.

How to Perform a Kegel Exercise:

1. Lie on your back with your knees bent and feet flat on the ground.
2. Focus on the sensation of holding back urine. This is the contraction of your pelvic floor muscles.
3. As you contract, you may notice a pulling sensation between your sit bones or even a slight elevation of your testicles.

Common Mistakes to Avoid:

• Compensating with other muscles: If you feel your inner thighs, abdominal muscles, or glutes tightening, you’re engaging the wrong muscles. Focus solely on the pelvic floor.
• Incorrect isolation: Ensure the contraction happens in the area between your sit bones without external muscle engagement.

Start with short holds and gradually increase duration and repetitions. This exercise alone can significantly improve control and strength.

2. Practice Diaphragmatic Breathing

Your pelvic floor muscles and diaphragm are interconnected, working in harmony during breathing. Proper coordination of these muscles supports blood flow, enhances endurance, and reduces muscle tension during sexual activity.

Steps for Diaphragmatic Breathing:

1. Lie on your back with your knees bent.
2. Place one hand on your chest and the other on your stomach.
3. Inhale deeply, allowing your stomach (not your chest) to rise.
4. Exhale slowly, feeling your stomach fall as your pelvic floor returns to its resting state.

Key Points to Remember:

• As you inhale, visualize your pelvic floor muscles relaxing.
• During exhalation, feel these muscles contract gently.

Repeat this exercise 10 times to reestablish the natural rhythm between your diaphragm and pelvic floor. This practice improves coordination, helping prevent premature ejaculation and other dysfunctions.

3. Strengthen the Transverse Abdominis

The transverse abdominis (TVA), the deepest layer of your abdominal muscles, acts as the powerhouse of your core. Strengthening the TVA helps stabilize the pelvic floor, enhancing overall sexual performance.

How to Activate Your TVA:

1. Lie on your back with knees bent.
2. Take a deep breath in.
3. Slowly exhale while making an “s” sound for 6–10 seconds.
4. As you exhale, imagine the pelvic bones gently moving toward each other.

The Connection:

During the exhalation and “s” sound, you’ll feel your pelvic floor engage alongside your TVA. This synergy boosts the power and endurance of your core, which translates directly to better control and strength in the bedroom.

4. Build Stability with the Bird Dog Exercise

The bird dog exercise strengthens the multifidi muscles in your lower back, completing the core-strengthening routine. This exercise ties together the entire core system, from your pelvic floor to your back muscles, enhancing endurance and balance.

Steps to Perform the Bird Dog:

1. Start in a tabletop position with hands under shoulders and knees under hips.
2. Find your spinal neutral position by arching and flattening your back, then resting in the middle.
3. Engage your core and pelvic floor at about 30% effort.
4. Extend your right arm forward and your left leg back, creating a straight line.
5. Hold for a few seconds, then return to the starting position.
6. Repeat on the opposite side.

Tips for Proper Form:

• Avoid excessive arching or flattening of the back.
• Maintain balance and alignment throughout the movement.
• Focus on slow, controlled repetitions.

Aim for 10 repetitions per side to improve core stability and pelvic floor strength.

Why These Exercises Work

By targeting your pelvic floor, diaphragm, transverse abdominis, and lower back muscles, these exercises address the root causes of performance issues. When practiced consistently:

• Blood flow improves, supporting stronger and longer-lasting erections.
• Muscle coordination enhances, preventing premature ejaculation.
• Overall endurance increases, allowing for better control and stamina.

Take Your Sexual Health Seriously

Consistent practice of these exercises can yield noticeable improvements in weeks. However, if issues persist, consult a specialist for further evaluation. Sexual health is an integral part of overall well-being, and addressing it proactively can lead to a more confident and satisfying life.

By dedicating just a few minutes daily to these four exercises, you can naturally enhance your bedroom performance and enjoy the long-term benefits of a stronger core and pelvic floor.

Also read: Could Pelvic Floor Tightness Be the Cause of Your Painful Sex?

About:

I’m Hina Sheth. I have been treating complex orthopedics, sports and pelvic floor physical problems for over 25 years with amazing results. Now I want to bring my knowledge to the global community so I can spread my knowledge to you.

Our bodies are complex systems of 600 muscles and organs intertwined in a fascial system that all work together. Imbalances in this system such as trigger points, visceral and myofascial restrictions can lead to joint, pelvic, and organ issues.

Factors like nutrition, exercise, sleep, and stress play a crucial role. Unfortunately, our current healthcare model does not look at our bodies as a whole and oftentimes compartmentalize musculoskeletal injuries and dysfunctions.

At Rebalance, our goal is to holistically treat this complex system to restore harmony in the body.  By addressing these imbalances, we help clients improve their overall health and well-being.  Our vision is to empower individuals to create a healthier lifestyle for themselves.