How Endurance Workout can help you Last Longer in Bed

Picturize this: You left no stone unturned to make your D day look a near perfect affair! You are all prepped up with a bunch of long-stem red roses and a bottle of champagne for a romantic candlelight dinner, then escort her to the all decked up room to make her sweep off her feet with the amorous and passionate moments you shower on her under the sheets. The moments will be etched in your minds forever and you both can’t stop cherishing them.

Let’s face it! Dreaming about the best time with your beloved and exploring new things when it matters the most is sharing an amazing experience for lifetime; and nothing rips you apart more than coming up short when you both least expect it. Well, the problem is real! There are several reasons behind letting your expectation down but some are quintessentially fitness related such as poor diet, lifestyle, alcohol consumption, obesity, stress, too much work pressure, lack of physical activity and excessive smoking. Low endurance level in men during the act can cause disturbance in relationship, lack ofconfidence, insecurity, and even lead to depression. So, guys, if you’re beleaguered by sexual shortcomings, calm down a bit, there is good news for you. Jaffar Khan, the expert fitness trainer of Gympik tells you the kind of exercises you can do to boost your sexual endurance level and win your lady’s heart.

Pelvic Lifts

How to do:- Lie on your back and place your hands alongside your body. Keep your knees bent at 90 degrees. Squeeze your glutes and buttocks as you lift your buttocks up. Keeping your head and shoulder resting on the floor, try to push your torso off the floor with the help of your shoulders. Hold the position for 10 seconds and slowly come back to the starting position. You can do 10 reps for 2-3 times.

Benefits:- It improves core stability, tones pelvis, abdominal muscles,  and back muscles, strengthens gluteal muscles, hips and hamstrings. This strengthens your hip muscles and helps you activate the muscles you use during sex.

Kegels

How to do:- Kegels can be practiced to strengthen PC muscle (pubococcygeus muscle). This is basically an exercise in which you have to stop your urine flow and hold it for some time (8-10 seconds) and then release again. This can be done in 10 reps for 2-3 times a day.

Benefits:- Kegel exercises help you achieve stronger PC muscles and stronger  PC muscles help you avoid erectile dysfunctions, maintain harder erections longer, overcome the problem of premature ejaculation and a better satisfaction level.

Reverse Crunches

How to do:- Lie flat on your back and put your legs bent and arms facing downward by either side of your legs. Now use your core muscles to lift your legs and hips off the floor and try to bring your knees towards your chest. Then return to start position. Try doing 10 reps 3-4 times a day.

Benefits:- This exercise strengthens and tones muscles in your lower abs. This exercise helps improving the flexibility of neck and back muscles, increases flexibility of abdominal muscles, improves posture and spine. Moreover, stronger core muscles  generate more power and energy during sex, and help you achieve moment of most intense pleasure.

Lunges

How to do:- Keep your torso straight, chin up, shoulders and back in-line, and step one leg forward. Lower your hips and bend both your knees at a 90 degree angle. Remember to follow the right technique while you do this exercise. In this exercise, you have to engage your core muscles to get the maximum strength. You can do this 8-10 reps 4-5 times a week.

Benefits:- Lunges strengthens and tones your core including the lower body muscles like hips, hamstrings, calves, quadriceps, glutes, and thighs. Lunges help improve blood circulation to the lower body and ensure better performance level during the moments of intimacy.

Push ups

How to do:- Placing your hands on the ground just under your shoulders, lower your upper body keeping your toes on the ground to align the entire body. Tightening your core and keeping the entire body in a straight line, draw your shoulder blades down and go back to the starting position. Try practicing 3-4 sets of 10-20 reps three to four times a week for a stronger and toned body.

Benefits:- Push-ups is a full body workout that help strengthening your upper body including shoulders, arms, core muscles, chest, biceps, and back muscles.

Abdominal crunches

How to do:- Lying down on the floor keep both the hands on either sides of your head for support. Firmly keep your feet on the floor and lift your torso off the floor. Try reaching your knees while taking your torso up. Don’t stop breathing- exhale while taking your torso upwards and inhale as you go back to the starting position.  

Benefits:- It strengthens the back and the chest muscles, ensures improved blood flow to the genital, upper body and increase the metabolic rate.

Plank

How to do:- Lie on the floor with your face downwards. Keep your body support on your elbows that should be bent directly under your shoulders. Keep your feet hip-width apart and elbows just aligning your shoulders. Squeezing your core, lift your body to make a straight line.  With the help of your toes, keep the balance of the lower body.  Hold it for 30 seconds if you are a beginner and gradually increase it to one minute.

Benefits:- Plank increases sexual stamina and strengthens core muscles. It helps improving your strength and balance, thus giving you a better stamina.

We hope you get the maximum benefits from these workouts as an active body transudes exuberant stamina. And of course, nothing makes your time worth cherishing for better than a fitter and healthier mind and body. We will see you on the other side, till then stay fit, stay healthy!