Kegel exercises: The trick to lasting longer in bed

In case you had any doubts, weight training is not just about building a great body. Regular training can also have a functional benefit for your daily life... and nightlife. Of course, being more muscular and working on your endurance can have a positive effect on your lovemaking, as it allows you to produce a more consistent physical act.

Strengthen your muscles to improve your love life

But the method we are referring to here is dedicated to strengthening your muscles to improve your sexual abilities specifically. It allows you to target your pelvic muscles and thus, increase your capacity in bed.

Kegel exercises

This method is known to pregnant women as it is also used for relaxation. This training programme consists of Kegel exercises, which serve to strengthen the pelvic floor and control premature ejaculation, as well as one’s erection. This is an interesting method when you consider that the average man only lasts about 6 minutes during sex. It is based on a series of exercises that we will present to you so that you can do them yourself.

Pelvic muscles responsible for erection and ejaculation

Start by locating the pelvic muscle area, which should not be confused with the abdominal muscles. To locate this area between the testicles and the anus in men, stop the flow of urine when you are using the toilet and you will feel these muscles contract. These muscles are responsible for the movement of the penis during erection and contract during ejaculation, which is why exercising them is beneficial.

• Exercise 1: The half-bridge

Several exercises exist to train the pelvic muscles. For the first one, lie on your back with your head on the floor, knees bent, and the soles of your feet on the floor. To start the exercise, raise your pelvis and lift your buttocks off the floor while breathing in. Hold this position for 10 seconds, contracting your pelvic muscles. Slowly lower yourself back down and repeat.

• Exercise 2: The chair

Sit in a chair or cross-legged. Then contract your pelvic muscles for 10 seconds, if you can. Then pause for a few seconds before resuming.

There are many other exercises to strengthen your pelvic muscles, but learn the basics in order to improve and then try others. The first goal is to feel these muscles working, and then train them to improve your sex life.