Nothing can be more disappointing than to ejaculate before your partner is ready. It can be upsetting, frustrating, and discordant—especially if you still find yourself unable to control the urge after several attempts. Sex should be a fun occasion, not an embarrassing one that ends in an “I’m sorry.”

While it’s indeed frustrating, you may find it comforting to know that this is also a fairly common occurrence. Many people with penises have experienced premature ejaculation (PE) before, with studies pointing that one out of three men has had it at some point in their lives already. The average sex time for how long sex lasts surprises most men and women.

Regardless, telling your partner that other men share the same issue doesn’t necessarily solve the root of the problem—especially during the heat of the moment.

While you don’t have to stop stimulating your partner after you experience premature ejaculation, there are techniques to help you last longer in bed and delay how quickly you orgasm.

Here are some ways to last longer in bed during sex.

1. Strengthen your Pelvic Floor Muscles

The pelvic floor muscles are important in contracting and releasing the movement of urine in the bladder.

When you urinate, “cut off” the flow of your urine and contract its movement. Then, let it flow once more. Repeat multiple times until you have fully released all your urine.

In performing the activity above, you’re strengthening your pelvic floor muscles—which plays a major role in helping you attain heightened ejaculatory control and last longer in bed.

Of course, you don’t need to be on the verge of urinating to perform the activity above. There are a variety of pelvic floor muscle exercises, also known as Kegel exercises, that you can perform to improve erectile function.

These include the following exercises to increase sexual stamina:

Heel Slide Kegel Exercises

Heel slides target your deep abdominal muscles while simultaneously allowing pelvic floor contractions to occur.

To start, here are the steps to do it:

  1. Lay down flat on the floor with your knees bent.
  2. Inhale through your diaphragm, then exhale using your mouth, decompressing your ribs as you do.
  3. Raise your pelvic area, lock it in place, and slide one of your bent knees away until it’s horizontal to the ground.
  4. Inhale, then ring your knee back into its original position.
  5. Perform 10 repetitions on one leg, then repeat on the other leg.

Toe Tap Pelvic Floor Exercises

This exercise encourages your core to remain stable while also contracting pelvic floor muscles to contract.

Here’s how it’s done:

  1. Lay down flat on the floor with your knees bent.
  2. Inhale through your diaphragm, then exhale using your mouth, decompressing your ribs as you do.
  3. Raise your pelvic floor while maintaining the stability of your abdominal core.
  4. Inhale, then raise one leg to a tabletop position.
  5. Lower the leg slowly and steadily.
  6. Repeat the motion in one leg 12 times, then the other leg. Make sure that your core is engaged throughout the exercise.

By performing any of the above techniques daily, you’ll be able to notice changes in about a month to 6 weeks. By around the 3-month mark, you’ll feel a marked improvement in your stamina and ejaculatory control in the bedroom.

2. Take Some Time Off from Sexual Intercourse

The traditional view of a sex session (i.e. Penile vaginal intercourse) can be quite limiting, especially for vagina owners.

A recent study has discovered that only 18% of women can attain an orgasm through vaginal stimulation. The rest of the participants studied require clitoral stimulation to orgasm.

Thus, if you aim to maximize your partner’s happiness during sexual activity, you and your partner may benefit from exploring other forms of sexual pleasure.

This can include:

  • Erotic massages
  • Different sex positions
  • Foreplay sessions
  • Trying sexual kinks
  • Oral sex

By trying different alternatives to penetrative sex, you can give your penis a break from constant stimulation—allowing for stronger and more potent ejaculations when the time comes.

3. Perform Cardio to Improve Heart Health

tips to last longer in bed cardio to improve heart health

While running and cycling won’t give you immediate benefits, performing cardio consistently is a great way to achieve harder and longer-lasting erections.

An ISSM study has discovered that performing activities that keep your heart healthy can help you achieve better bodily functions.

On top of your physical health, maintaining a well-toned body can play a big role in your confidence and self-esteem.

So if you want to make positive lifestyle changes and get fit, here are some cardio workouts you can do to start:

  • Swimming
  • Running
  • Biking
  • Jogging
  • Tennis
  • Hiking

If you have a medical history of heart disease, contact a sexual health professional for a customized healthy living program.

4. Perform the Squeeze Technique

The “squeeze” technique is a good technique to perform when you’re on the verge of having an orgasm.

This method entails applying pressure with your thumb and forefinger where your urethra is located.

For those unaware, the urethra is located in the middle of the underside of your penis, right before you feel the head of the penis.

The squeeze technique pushes blood out of the penis tissue, decreasing sexual tension for a short while and suppressing the need to ejaculate.

With the right timing, you can last longer by de-stimulating your body’s desire to climax, allowing for longer-lasting sexual activity.

5. Consult a Premature Ejaculation Specialist for Diagnosis and Treatment

Consult a Premature Ejaculation Specialist for Diagnosis and Treatment

If you struggle with lifelong premature ejaculation until now, there are sexual health therapies aimed to help you stay active throughout the session.

For instance, anesthetic creams that have lidocaine or prilocaine in them are common options to delay ejaculation by reducing the feeling of stimulation. However, a severe side effect of those creams is the numbing of pleasure from the activity for both men and women—so it is not always the best remedy.

If you take antidepressants, one side effect of that medication is delayed ejaculation. This is because SSRIs are present within the medication—which all contribute to this process.

The primary causes of premature ejaculation are often physical issues such as diabetes or high blood pressure, or psychological issues such as stress or anxiety. However, the reasons for premature ejaculation can vary widely from person to person.

For a personalized recommendation of next steps, consult with a professional medical team specializing in treating the root causes of premature ejaculation for a proper diagnosis and treatment plan.

Takeaways for Lasting Longer in Bed

Lasting longer in bed may seem like a distant fantasy—but there are many ways to achieve it.

By performing ejaculation techniques, taking time off from stimulation, and exercising more regularly, you can find yourself having a satisfying sex life once more.

With a little practice and trust with your partner, almost anything’s possible in the bedroom.

If you’re having issues with premature ejaculation, call the team at Priority Men’s Medical Center in Atlanta now to schedule an appointment to have a consultation with an experienced and specially trained medical staff to treat premature ejaculation. We are one of Georgia’s leading men’s clinics providing ED therapy, PE therapy, Acoustic Wave therapy, hormone therapy, and much more.

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