exercise for long lasting in bed

 

How can men increase their sexual performance?

I will discuss fourteen ways to improve sexual performance.
Short briefing 

 Many men are interested in improving their own pleasure and satisfaction, 

as well as that of their partner, during sexual intercourse. However, 

focusing on sexual performance can cause anxiety. A group of simple lifestyle 

 changes can help:
reduce anxiety
improve erectile dysfunction
Improve your relationship with your partner.
increase physical endurance
These changes can make sexual relations more pleasurable and satisfying for those who

participate.
It is important to note that concern about achieving and maintaining erections is often a 

key factor in performance anxiety.
Thirteen ways to improve sexual performance
The following methods can help reduce erectile dysfunction, increase physical stamina, 

and improve the overall quality of sex.

Focus on preliminary sexual activities

1. Focus on preliminary sexual activities:
Some men believe that penetration is the most important thing and even what defines sex.
However, many who have experienced erectile dysfunction may be motivated by 

knowing that they do not need an erection to please their partner. In fact, erectile 

dysfunction may be an incentive to try new strategies that work better for your partner.
The sexual preamble can include caressing, kissing, and oral sex. Making sexual 

introductions last can improve the sexual experience.
Sexual introduction can be especially important for women. A Two thousand and 

seventeen study found that very few women, about 18%, experience an 

orgasm from intercourse alone. Consistent with the same findings, 36.6% of women 

said that clitoral stimulation was necessary to have an orgasm during sex.
2. Try the start and stop technique:
Men who want to last longer during sex can try the start-stop technique.
To use this technique, sexual activity must be interrupted every time ejaculation is 

imminent. Take a deep breath and start slowly again, then stop to delay ejaculation as 

long as you like.This method can train the body to stop ejaculation and help men feel 

more comfortable without ejaculating, even during intense sexual activity.
3. Try something new:
Sexual pleasure develops and flourishes in an environment of passion and excitement.
If a person has been with their partner for a long time, sex may begin to feel routine, 

and it may seem difficult to feel aroused, stay focused, or satisfy the partner.
It may be helpful to try a new sexual activity or position or have sex somewhere else. 

Plus, talking about sexual fantasies can make sex more exciting.
Additionally, it may be helpful to do something new with your partner outside of the

 bedroom, such as:
Cook together
kayaking or hiking
go to a museum
see a new band
Try a new sport.
This can help people feel more connected and can bring the excitement of the new 

activity into the room.

Control anxiety and stress

4. Control anxiety and stress:
Anxiety and stress can prevent you from getting or keeping an erection. These 

sensations can also distract people from sexual intimacy. If a man feels anxious about 

how his sexual performance will be, he may feel less aroused by sex and less 

engaged during it. Strategies to manage anxiety and stress include:
focus more on physical sensations than sexual performance.
do exercise
sleeping more
work to improve relationships
to meditate
Spend more time on a favorite activity.
go to therapy
take psychiatric medications
5.Open communication:
Speaking freely can significantly improve sexual experiences.
If problems related to sex have created tension or worry, it is best to discuss them with 

your partner. Working together to find a solution can help the man feel less isolated and 

redirect worry or blame.
The partner can reduce the fear of sexual dysfunction and may have practical suggestions.

6. Resolve relationship issues: 
Problems outside of the bedroom can lead to sexual dysfunction. For example, a

 man who feels that his partner is too critical of him may feel anxious during sex, 

leading to less satisfying experiences.
Communication that focuses on feelings, not blame, can help a couple redirect

 relationship difficulties. Some people also benefit from couples or sex therapy.
7. Exercise more:
Being physically active can reduce risk factors for heart disease and improve sexual 

function and overall health.
Conditions such as high blood pressure, heart disease, and diabetes can damage nerves 

and change the amount of blood that flows to the penis. This can make it more difficult 

to get or keep erections.
Additionally, some men find that regular exercise improves their mental health, reduces 

anxiety, and helps them feel better about their body.
Men can also benefit from exercising the muscles related to erection and ejaculation. 

The following exercise can help you:
Stop the flow of urine during urination. Repeat this exercise several times to learn to

 identify the muscles used.
When you're not urinating, try contracting these muscles for 10 seconds. Relax them 

for 10 seconds, then contract them for another 10 seconds.
Repeat this cycle of contraction and relaxation 10 times a day.
8. Practice mindfulness & Awareness:
Mindfulness is the practice of being more aware of the present moment. It is a popular 

form of meditation for beginners and can improve sexual function.
Research published in 2017 suggests that mindfulness-based therapies can change 

negative attitudes toward sex, improve sexual relationships, and help people be more 

present during sexual activity.
Mindfulness and meditation can also help manage stress that is not related to sexual 

activity. This can indirectly redirect sexual dysfunction and improve a man's ability to 

focus on the present moment.
9. Try an herbal remedy:
Some herbal remedies can improve sexual satisfaction, especially if erectile dysfunction 

is a problem. In 2018, researchers published an evaluation of 24 trials that included 

herbal remedies as treatments for erectile dysfunction.
Ginseng provided significant improvements, while a type of pine called Pinus pinaster 

and maca root, or Lepidium meyenii, initially showed positive benefits. Other herbs, 

called saffron and Tribulus terrestris, have shown no results.
However, results from a small study published in 2017 indicated that Tribulus terrestris 

could help with erectile dysfunction.
Consult a doctor before trying herbal remedies. Herbal supplements are not regulated 

by official bodies and may have side effects or interact with medications.
It is important to consult a healthcare professional who is knowledgeable about 

supplements and can monitor the progression of symptoms.
10. Ask for advice:
Erectile dysfunction is frequently caused by psychological factors. These may include:
anxiety and depression
relationship problems
social stigma associated with age or penis size
untreated mental health problems
a story of trauma
Individual counseling can help a man reorient the role of these and other factors in 

achieving sexual satisfaction.
Couples therapy can help you talk openly about sexuality without shame or judgment.
When a man has an underlying health problem, for example, counseling can help him 

overcome the stress of erectile dysfunction by communicating his options to his partner.
11. Talk to a doctor:
Many medications can help improve sexual function, including popular medications 

such as Viagra and Cialis.
Medication may be the quickest treatment option for some men. If a man who is taking

 erectile dysfunction medications also makes lifestyle changes and participates in therapy,

 he may eventually stop taking the medications.
There are many medications that can affect sexual satisfaction, libido, and the ability to 

get or maintain erections.
Antidepressants, for example, can change the way a man ejaculates and reduce his 

sexual desire. Selective serotonin reuptake inhibitors (SSRIs) may be more likely to 

cause sexual dysfunction. A man who is taking medications that have sexual 

side effects should talk to his doctor about changing medications, reducing the dose, 

or stopping treatment.
12. Control of Chronic Health Problems:
Erectile dysfunction can be a warning sign of health problems. It is important to 

take good care of your body by eating a balanced diet, staying physically active, and

 managing stress. It is also essential to treat chronic health conditions, such as diabetes

 and heart disease. Take your medications as recommended and try to make lifestyle

 changes that can improve your overall health.
If symptoms of these conditions worsen, seek medical attention.
13. body planks structure:
Your core is very engaged during sexual activity. Therefore, a strong core means 

better sexual performance. And if you're looking to strengthen it, planks are an 

essential part of your routine.
How to perfect your technique:
Start on all fours, making sure your arms are directly under your shoulders. Next, 

lift your knees, maintaining a straight line from your heels to the crown of your head.

 Press your toes into the floor. Contract your core and hold this position for 30 seconds 

(or as long as possible). Rest and repeat.

five minutes of yoga Increase sex power

14. Practice five minutes of yoga a day:
Practicing yoga can help improve hip mobility and strengthen the core. 

And practicing slow, deep diaphragmatic breathing is especially helpful for sex, 

Herbenick said, because it helps relax both the body's parasympathetic nervous 

system and the pelvic floor.
"You will find that vaginal penetration is more comfortable and erections can 

occur more easily," he said. “Stress is the enemy of erections.”
If you don't feel like moving in yoga positions, breathing practice alone is valuable, 

Howell said. “Just laying down on the yoga mat, putting your hands on your stomach,

 and breathing into your belly can really start to calm that nervous system,” she said, 

“which can then lead to more pleasure in your sex life."
Last word:
Sexual dysfunction can be worrying and embarrassing, but these types of problems are 

common and treatable.
A person can feel good about their sexuality by working with a certified sexologist, 

communicating openly with their partner, and trying to make lifestyle changes.

 "If you want to know more about sexual enhancement then
read this article step by step.
New libido will find life and you can enjoy it."

How to increase sex power naturally Or libido

10 food Boost for sexually long time