Are you wondering how to last longer in bed? Men are lousy in bed. Period. The typical American male lasts for a minute or two, while a high-performer may last seven, before their eyes cross and their magic wand pops. The problem is that a woman rarely reaches climax without sensual foreplay and at least 20 minutes of intercourse.
We’re not talking about pounding, people, but deep interaction where the woman feels the man’s presence and passion. Problem is men were never taught to perform in bed – except by chance and by googling porn. This has created an unspeakable sensual inequality that very few dare to talk about. Well, here at HoneyColony we want to address this inequality head-on with tips that are designed to make men last longer in bed.
The goddesses deserve it!
How To Last Longer In Bed: Exercises
1. Kegel Exercises
These ‘love muscles’ located in your pelvis will ensure no one ever calls you ‘a one minute man.’ It will also lead to stronger orgasms! Developing your pelvic floor muscles will support harder and longer lasting erections, promote a healthy prostate, and support bladder and bowel functions. A study from the University of the West found that kegel exercise helped 33.5 percent of men improve regular erectile function and provided 40 percent of men normal erectile function after suffering from erectile dysfunction.
Finding Your Pelvic Floor Muscles
Wondering how to last longer in bed? First find your pelvic floor muscles. To find the right muscles, during your next bathroom break, stop your urination midstream. Being aware of these muscles will improve the mind-muscle connection and allow you to perform kegels anywhere, for increasingly longer periods of time. Kegels are also great for women too. For women, kegels strengthen and tighten the vagina, increase arousal, and improve the ability to orgasm.
What to Do
There are two main techniques for strengthening your pelvic muscles. Alternating between them promotes healthy muscle growth. Muscles need variation in techniques to grow and improve strength.
- Hold and Relax – This technique involves tightening your pelvic muscles and holding them for a set number of seconds. After you hold, release for the same amount of seconds. If you’re just beginning, hold and release for five seconds. As your muscle grows stronger, increase the duration steadily.
- Pulse – The pulse method requires you to quickly contract and release the muscle for a set period of time. Perform this for 10 repetitions, followed by resting for 10 seconds. Repeat.
Both of these exercises can be performed anywhere inconspicuously. Start off in a seated position, preferable on a hard surface to add slight resistance. Once you master them seated, perform the exercises lying down or while standing up. This adds varying resistance to the muscles, while putting your body in realistic sexual positions. Try performing 3 sets of each exercise, 3 to 4 times a day.
A strong lower back will benefit your energy, endurance and control. Lower back pain affects 80 percent of the population. Our sedentary lives leave us at risk for extensive back pain. Without proper exercise, back pain can become chronic when most unwanted. Since men tend to work jobs that require manual labor, they are at more risk than women.
Most sex positions require use of your lower back muscles, so if you don’t take the time to strengthen them, pain and discomfort will lead to poor performance and shorter duration. Missionary, doggy style and lying on your side, three common positions, require use and stabilization of your lower back.
How to last longer in bed? This will do it! Superman can be performed anywhere and will work all the necessary lower back muscles. Perform 3 sets of 15 daily.
Planks are one of the best core exercises available. They strengthen abdominals, obliques and your lower back muscles. Planks develop your muscles in ways traditional ab exercises can’t, providing endurance and stability. Think about a time when you found the perfect stimulation spot and your partner said “right there.” A lot of positions require a strong core and if you don’t have the endurance and strength built in, you might not be able to keep working that exact spot they need. Planks will guarantee you can keep stimulating exactly where your partner needs.
Hold your plank for at least 30 second. As you become stronger add 15 seconds. Perform six variations, with no rest in between, for the best benefits.
4. Bicep Curl into Shoulder Press
Great sex goes beyond lying in the bed in various positions. Being strong enough to pick a woman up, hold her against the wall, or carry her into the bedroom will likely add to the excitement and playfulness. If you’re in the living room and want to carry her into the bedroom, having developed arms and shoulders will make carrying her a fun part of foreplay.
Compound exercises involve combining two exercises into one movement. This adds an additional calorie burn, promotes endurance, and saves time. Perform 3 sets of 15 using medium weights (20-25 lbs for beginners).
5. Overhead Squat
Strong legs take sex from a horizontal experience into a vertical one. Strong arms, shoulders and legs will let you to hold your partner and have her experience sex in a whole new way. Vertical sex isn’t for the faint of heart, and developing strong legs will unlock new and adventurous positions for you and your partner. Try the Sensory Support, Eagle, or You Can Rely On Him.
The overhead dumbbell squat is most beneficial because it puts the weight in front of you compared to most squats that put the weight behind you. If you’re having sex standing up, your partner is going to be in your front, so you need to work out in a similar method.
Perform this exercise for three sets of 15.
6. High Intensity Interval Training (HIIT)
HIIT has become a standard for any fitness fanatic. These workouts require 100 percent energy and 100 percent focus. They build endurance, and save you time. Great sex requires all three of those. If you’re not giving 100 percent of your energy and focus to your partner, you’re probably offering a boring sexual experience. If you don’t have the stamina and endurance to keep up with your partner, you’re short changing them.
Unfortunately for many North Americans it seems “Very few people have intercourse per se [Latin for by thrust] that goes longer than 12 minutes,” according to sex therapist Barry W. McCarthy. If it takes the average woman 20 minutes to orgasm, someone is missing out on getting their fair share of ecstasy. Although every women’s body is different, preparing yourself for the long haul is always better than falling short when the time comes.
Even if you ejaculate before your partner orgasms, regular HIIT workouts will give you the endurance to still interact with her intimately. If your penis needs some recovery time, there are other ways to keep her aroused, while you prepare for your next round: oral stimulation, finger play, or clitoral stimulation being a few.
HIIT workouts will offer the endurance you need. Perform them three times a week.
Wondering how to last longer in bed? Yoga! Yoga provides the perfect balance for relaxing your body while also bringing mindfulness to it. Yoga opens up your limbs, joints and muscles, provides relaxation and calm, and reduces stress.
Not every sex session you have is going to involve excessive thrusting like we see in pornos. Sometimes your partner may want a nice, slow, and sensual session. Actively performing yoga will help you become more aware of your body and your partner’s, bringing a deeper connection to sensation. Stronger mind-body connection can lead to more intense orgasms for you, also. Pleasure in orgasms works both ways. Your partner will love seeing you enjoy an intense one, just like you’ll enjoy seeing them lose themselves to their moment of ecstasy.
Patrick Sweeny, former Olympic rower, had chronic back pain which led to poor sexual performance. Yoga was suggested in order to help loosen his hips and back. “I started with Kundalini yoga and did several others. I soon learned an interesting side benefit was called the Mula Bandha which is a tightening of what I technically refer to as the taint. The whole notion of yoga never really interested me, but helping with my back, increasing flexibility and core strength (and of course yoga shorts) all had a very favorable impact on my sexual performance!”
How To Last Longer In Bed: Supplements
Dry sex leads to zero pleasure for everyone involved. And just because your lady isn’t wet doesn’t mean you’re not turning her on. Sometimes a little lubricant can make all the difference. Curious is an organic, botanic blend, and dual purpose lubricant and massage oil. Most lubricants cause pH imbalance and are made of harmful toxins. Our privates are sensitive and deserve the best.
Just think, start the moment with a nice sensual massage to relax and heighten your partner’s sensitivity. Then once you’re done start down the path of mutual pleasure.
Called “the mushroom of immortality,”reishi mushrooms have been part of Chinese medicine for over 2,000 years. While providing many health benefits, they also promote a strong libido. Doctor He Yumin, head professor at Shanghai University of Traditional Chinese Medicine, believes the kidneys are integral to passion and sex drive. Reishi mushrooms improve blood circulation and purify the kidney, which in turn increases the libido.
Pine Pollen has been part of Chinese and Korean medicine for over 2,000 years. With over 200 bioactive nutrients, vitamins, and minerals that help unlock peak physical and mental health, pine pollen can be taken daily to promote healthy androgen and estrogen levels. In addition, it helps regulate prostate function, increase free testosterone levels in blood and improve vitality and stamina.
How To Last Longer In Bed?
If you’re one of the many men wondering how to last longer in bed you now know that there are many exercises and supplements to get you performing optimally. The ladies will thank you.