Tips to Enhance Stamina for Better Sex Life

When stamina is related to sex, it means how long you can enjoy intercourse with your partner in bed. In case of males, the time between the sheets may be from two to five minutes, on an average. But for females, this can be somewhat longer to almost 20 minutes before turning the O.  If you are not satisfied with how soon you perform the action, there are several things you may try to improve your stamina and sexual performance.

Masturbation can build up stamina

Masturbation may help to last for a long time in bed by releasing up developed sexual tension. With your penis, you will find it useful to:

  • Change things up with non-dominant hand.
  • Turn and thrust hips to increase intensity.
  • Try several strokes for adding to the entire fun.
  • Use one hand for your penis and other to play with the testicles.
  • Arouse prostate for deeper orgasm.

    Read more about: The importance of Sexual Health

Exercise may build up strength

If you want to enhance your stamina, you should try to build up your strength. Having a stronger body will enable more so that you can last longer between the sheets.


With strong biceps, you will be able to take more weight for pulling, tossing, throwing and lifting.

Some exercises you may try are:

  • chin-ups
  • bent-over row
  • bicep curls


Strong triceps will make pushing easy and build up power of your upper body.

Exercises you may try include:

  • triceps extension
  • bench press
  • triceps pull-down
  • triceps push-down


You use the pectoral muscles for opening a door and lifting a glass. With stronger pecs, you will have a strong body too.

Exercises you can try include:

  • push-ups
  • chest dips
  • bench press


Having strong abs means you have a powerful core. With a strong core, you are more balanced and have less back pain.

Exercises you may try include:

  • high knees
  • planks
  • sit-ups

Lower back

A strong lower back will help to stabilise and support the spine for strengthening your core.

Some exercises to try are:

  • superman extension
  • bridges
  • lying lateral leg raise

Pelvic floor

Your pelvic floor will be controlling the genitals which mean if you want to increase sexual stamina, you will have to build stronger pelvic floor muscles.

Exercises to perform include:

  • squats
  • Kegels
  • bridges


Weak glutes can throw off the balance and stiffen your hips that can affect your overall performance in the bed.

Some exercises to practice are:

  • hip extension
  • weighted lunges
  • squats

Quads and hamstrings

Your hamstrings and quad will power the knees and hips. This means the stronger your muscles are, the faster you will be able to go.

Exercises you can try include:

  • step-up
  • lunges
  • leg press

Exercise can help to boost flexibility

When the muscles become flexible and loose, you will have a complete range of motion to enjoy more in the bed.

Standing hamstring stretch for your back, calves, glutes, neck and hamstrings:

  1. Stand with the feet hip-width separately, arms resting by the sides and knees bent slightly.
  2. Exhale at the time of bending forward to the hips.
  3. Lower your head towards the floor by relaxing the neck, shoulders and head.
  4. Wrap arms around your legs by holding pose for not less than 45 seconds.
  5. Bend the knees and then roll up.

Recline bound angle pose for groin, hips and inner thigh:

  1. When you lie on the back, try to bring your feet soles together by letting the knees to open up and then shift closer to the floor.
  2. Keep arms at the sides, palms by facing down on the ground.
  3. Hold pose for the next 30 seconds.

Lunge with spinal twist for quads, back and hip flexors:

  1. Move in the forward lunge position by starting with left foot.
  2. Place the right hand on floor.
  3. Twist upper body at the left by extending left arm towards the ceiling.
  4. Hold the pose for the next 30 seconds and then repeat it at the right side.

Triceps stretchfor the back, shoulders, triceps and neck:

  1. Extend the arms overhead.
  2. Try to bend right elbow and reach the right hand so it touches top middle of your back.
  3. Use the left hand for grabbing below right elbow and then pull the right elbow down in a gent way.
  4. Hold for the next 15 to 30 seconds and then repeat the procedure by using your left arm.

Exercise to secure your breath and strengthen tongue

Other than relaxing your mind, controlling breath will enable the body to give your muscles more oxygen-rich blood. This may cause lower heart rate and improved overall performance.

Strengthening the tongue can improve your breathing and enhance stamina to enjoy oral sex.

In case of strong tongue, you may try out the following exercises:

  • Tongue pull-back. Stick the tongue out straight and pull it back inside the mouth as much as possible. Hold the position for at least 2 seconds and then repeat it for 5 times.
  • Tongue push-ups. Push the bottom of your tongue it hard when possible into the front of your mouth roof and right behind the teeth. You need to repeat it for at least 5 to 10 times.

Consult with your doctor by visiting a sexual health clinic in London and enjoy great sex life with your partner.

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