Exercises to Last Longer in Bed

Some of the many techniques developed and used by several sex therapists today include the Kegel exercise which strengthens the muscles of the pelvic floor, the “squeeze technique” used to reduce excessive arousal during intercourse, and the Masters and Johnson’s “start-and stop technique” known for making the man’s response less sensitive. Each one could be the ‘stamina secret’ you’ve been looking for, combined, they are potent improvements that are well documented to have success.

Kegel Exercise

Commonly referred to as the Pelvic floor exercise, the Kegel exercise first described by the gynecologist Arnold Kegel in 1948 is made up of a range of motions used to repeatedly relax and contract the muscle fibers forming part of the pelvic diaphragm or pelvic floor. The exercise is primarily performed to reduce urinary incontinence, premature ejaculatory occurrences in men in addition to increasing the intensity and physical size of the penis during sex.

Kegel exercises however are not only for women. Kegel exercises are one of the best known exercises to strengthen the pelvic region by building a strong pubococcygeus muscle to assist men to control their ejaculation. One of the easiest ways to locate this particular muscle is by attempting to stop the flow of urine whenever you feel the urge to go to the bathroom. That muscle you feel being stresses during the occasion is actually your pubococcygeus muscle. Once you are able to locate this muscle, start practicing to use it instead of your abdominals, thighs or gluteus (buttocks). When performing the Kegel exercise, it is essential that your buttocks, thighs and abdominals are relaxed.

How to perform the Kegel exercise

To perform the Kegel exercise you should quickly contract and relax your pubococcygeus muscle repeatedly for a minimum of ten seconds, completing the exercise in three sets taking a break of no more than 10 seconds in-between exercise sets. Once you are able to contract your pubococcygeus muscle during the sexual activity you’ll be able to control your premature ejaculation and extend your time spent in bed.

Masters and Johnson’s “squeeze technique”

The “squeeze technique” developed by popular researchers and sex therapists William Masters and Virginia Johnson when performed correctly is an effective way to overcome premature ejaculation.

How to Perform the “squeeze technique” with an Erection

The “squeeze technique” is best done with your partner as it has often been found that the technique is less effective whenever the man attempts to perform this method by himself primarily due to the awkward positioning of the thumb and finger.

▪ Your partner should begin by masturbating your penis using her hand.
▪ As soon as you have achieved a full erection your partner should stop stroking your penis, placing her thumb directly over the frenulum (the elastic band like tissue connecting the penis to the foreskin) and her first and second finger on the opposite side of the penis.
▪ Your partner using this position should now firmly squeeze your penis with her fingers without hurting you for at least 4 seconds. During the process you may lose about 15 to 30% of your erection due to the applied force, but don’t worry, this is quite normal.
▪ Your partner should then wait for at least 15 second before she starts to masturbate you again to achieve a full erection.
▪ Repeat the process 4-5 times

Learning to control your premature ejaculation with the “squeeze technique”

▪ Your partner should masturbate you to the point of almost achieving an orgasm and then perform the “squeeze technique”.
▪ She should repeat the process for at least 20 minutes before you’re allowed to have an enjoyable ejaculation.
▪ Try practicing a variation of the technique for 3-4 days with your partner giving you oral sex as a method of stimulating your penis.
▪ After completing this technique you can try attempting to control your ejaculation while penetrating your partner.

The Masters and Johnson technique takes a lot of dedication of both partners requiring the practice of the technique at least once per week for several months to fully ingrain your new-found ability to control your premature ejaculation.

Tantric Technique

Traditionally practiced among Eastern cultures as a form of worship, weaving, and rituals related to tantric sex Tantra is primarily about slowing down the pace long enough to take note and enjoy the experience shared between individuals. During Tantric sex both partners are allowed to refocus and reconnect not only sexually but additionally in a spiritual way, offering more physical intimacy and pleasure than ever before.

Often used by sexual therapists in many of their sex workshops, the practice of tantra has been recognized as a successful treatment for men suffering from premature ejaculation by allowing them to learn to control their own pleasure, lasting longer in bed and exploring new and exiting erogenous zones.

How to perform the tantra technique

The tantra technique begins with a simple breath. Both partners are required to learn how to breathe in such a way that they are able to connect with their sexual energy experienced between their bodies thus enhancing the moment.

During intercourse the male when he’s near to having an orgasm should cease stimulation by pulling out contracting the pubococcygeus muscle and lower his chin towards his chest to lower his energy levels. Then inhale deeply, and repeating the process until the urge to release is no longer felt.


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