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How to Improve Sexual Stamina and Last Longer in Bed

Written by: Bestvibe Published on June 29,2023

Let's face it, many of us have experienced moments where we've wondered how to last longer in bed. It's a common concern, and it's completely normal. Whether you want to enhance your own pleasure, satisfy your partner, or simply prolong the experience, there are various strategies to help you improve your sexual stamina without relying on pills. In this article, we'll explore effective techniques, products, and lifestyle changes that can make a difference in your sexual performance.

How to Improve Sexual Stamina and Last Longer in Bed

Products That Enhance Sexual Endurance

Penis Pumps

Penis pumps, also known as vacuum pumps or erection pumps, offer a simple yet effective solution for those seeking to maintain stronger and longer-lasting erections. By utilizing suction to draw blood into the penis, these devices promote increased blood flow, which is crucial for achieving and sustaining an erection naturally. Apart from prolonging sexual encounters, penis pumps can temporarily enhance both length and girth, providing heightened sexual pleasure for both partners.

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Cock Rings

Cock rings are another popular tool that can significantly contribute to prolonging sexual activities. Placed around the base of the penis, they help maintain blood flow, resulting in a fuller and more sustained erection. By creating a slight constriction, cock rings can also delay ejaculation, allowing for longer-lasting sexual experiences. Consider adjustable options for a better fit, and explore vibrating cock rings to add an extra layer of pleasure for both you and your partner.

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Penis Sleeves and Extenders

For individuals seeking additional ways to prolong intercourse and enhance sexual pleasure, penis sleeves and extenders offer a viable solution. These devices apply constriction along the shaft of the penis, intensifying sensations and delaying ejaculation. Furthermore, they can add girth and provide different textures, offering a unique experience for your partner. Penis sleeves cover the shaft while leaving the tip exposed, while extenders cover the entire length and can even add extra length. Explore the diverse range of options available, considering various textures, sizes, and vibration features to find the perfect fit for your preferences.

In-the-Moment Techniques to Last Longer in Bed

Experiment with Different Sex Positions

Sometimes, a simple adjustment in the sexual position can significantly prolong the experience. Instead of deep penetration, try positions that provide more shallow penetration or focus on external stimulation. For instance, lying side by side with your partner and rubbing your penis against her clitoris without fully penetrating can be highly pleasurable for both of you. Explore different positions and find what works best for you and your partner.

Practice Edging for Enhanced Orgasms

Edging is a technique that involves bringing yourself close to the brink of orgasm and then pausing to allow the excitement to subside before continuing. By repeatedly approaching the edge and backing off, you can build up sexual tension and experience more intense orgasms when you finally choose to climax. This method requires self-control and communication with your partner, but it can be a rewarding practice that extends sexual pleasure.

Utilize the Squeeze Technique

Similar to edging, the squeeze technique involves reaching the brink of orgasm and then applying gentle pressure to the tip of the penis or the base with your hand or your partner's hand. This technique helps reduce the intensity of the urge to ejaculate, allowing you to continue sexual activity for a longer duration. Experiment with different levels of pressure and find the amount that works best for you.

Incorporate Kegel Exercises During Sex

Kegel exercises aren't just for women; they can benefit men too. The pelvic floor muscles, which are targeted by kegel exercises, play a crucial role in sexual function. When you feel the urge to ejaculate and want to delay it, try engaging in a few kegel contractions. Simply squeeze and hold the muscles you would use to stop the flow of urine for a few seconds. This exercise can help you gain control over your ejaculation and extend sexual pleasure.

Lifestyle Changes for Long-lasting Sexual Performance

Consume Foods That Promote Circulation

A healthy circulatory system is essential for achieving and maintaining a reliable erection. Incorporate foods that promote good circulation into your diet. Cold-water fish like salmon, cod, and mackerel are rich in omega-3 fatty acids, which can help improve blood flow. Unsalted nuts, containing magnesium and L-arginine, assist in relaxing arteries and promoting dilation. Additionally, foods high in vitamin C, such as citrus fruits and leafy greens, can enhance microcirculation throughout the body.

Embrace Sunlight Exposure

Spending more time in the sun can have surprising benefits for extending sexual performance. Sunlight exposure stimulates the production of serotonin, a neurotransmitter associated with mood regulation. By increasing serotonin levels, sunlight can help alleviate anxiety and depression, which can contribute to premature ejaculation. While it's important to protect your skin from excessive sun exposure, spending some time outdoors under the sun can have positive effects on your overall well-being and sexual satisfaction.

Engage in Regular Exercise

Regular physical exercise offers numerous benefits for sexual health and performance. It improves circulation, strengthens the cardiovascular system, and enhances overall fitness. Engaging in exercises that target the pelvic floor muscles, such as kegels, can provide better control over your erections and ejaculation. Additionally, exercise can boost self-confidence and reduce stress, both of which are crucial for a satisfying sexual experience.

Strengthen Your Pelvic Floor Muscles

The pubococcygeus (PC) muscles, which make up the pelvic floor, play a vital role in sexual function. Strengthening these muscles can lead to stronger and longer-lasting erections. One effective exercise to target the PC muscles is kegels. To perform kegels, contract and hold the muscles used to stop urination for a few seconds, then release. Aim to incorporate three sets of ten kegels into your daily routine to maximize the benefits.

Limit Smoking and Alcohol Consumption

Smoking and excessive alcohol consumption can negatively impact sexual performance. Both habits can impair blood flow, decrease libido, and contribute to erectile dysfunction. If you're serious about improving your sexual stamina, consider reducing or eliminating smoking and moderating your alcohol intake. Not only will this benefit your sexual health, but it will also have positive effects on your overall well-being.


Lasting longer in bed is a common desire for many individuals, and it can be achieved through a combination of techniques and lifestyle changes. By incorporating products like penis pumps, cock rings, and penis sleeves, you can enhance your sexual performance and prolong the experience. In-the-moment techniques such as experimenting with different sex positions, practicing edging and the squeeze technique, and engaging in kegel exercises can also contribute to longer-lasting sexual encounters. Furthermore, adopting a healthy lifestyle that includes a balanced diet, regular exercise, sunlight exposure, and limiting smoking and alcohol consumption can have a significant impact on sexual stamina.

Remember, open communication with your partner and a focus on mutual pleasure and satisfaction are key elements of a healthy sexual relationship. Don't be afraid to explore and experiment to find what works best for you and your partner's unique preferences and desires.  

Frequently Asked Questions

Are these techniques and products suitable for everyone?

The techniques and products mentioned are generally safe and suitable for most individuals. However, it's important to consider personal preferences, medical conditions, and consult with a healthcare professional if you have any concerns or specific health issues.

How long does it take to see results from these techniques?

Results may vary depending on the individual. Some techniques, such as using penis pumps or cock rings, can provide immediate effects, while others, like kegel exercises, may require consistent practice over time to see noticeable improvements in sexual performance.

Can these methods be used alongside medication or medical treatments?

It's crucial to consult with a healthcare professional if you're taking medication or undergoing medical treatments. They can provide guidance on how these techniques and products may interact with your current treatment plan.

Do these techniques and products guarantee a delay in ejaculation?

While these methods have been found to be effective for many individuals, individual experiences may vary. Factors such as arousal levels, mental and emotional states, and overall sexual health can influence the outcomes.

Are there any risks or side effects associated with these techniques and products?

When used as directed, the mentioned techniques and products typically carry minimal risks. However, it's essential to follow instructions, use them responsibly, and listen to your body. If you experience any discomfort, pain, or adverse effects, discontinue use and seek medical advice.


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