To enjoy many fun and pleasurable moments in the bedroom, good stamina and endurance are essential. Most especially if you like being on top, these can help keep everything going until you and your partner are satisfied. What should you do to improve your stamina and endurance for sex?

Exercising is a great way to boost your stamina and endurance for sex, and there are many different kinds of exercise routines that you can try to help you out with your performance in the bedroom. The following are some highly recommended exercises:

1. Planks

Planks are known for their ability to strengthen your body’s core muscles. It offers many benefits including:

• boosting your abdominal and back support
• toning your hamstring and glutes
• enhancing your balance
• improving your posture
• lowering your risk of lower back pains when you are on top during sex

How to do a plank

Lie flat on your stomach on the ground. Prop your upper body up using your forearms. Slowly raise your hips by tightening your shoulder, arm, and lower back muscles. Hold that position for 30 to 45 seconds. Relax for 30 to 45 seconds. Repeat at least five times if you are a beginner, or more if you want to raise the intensity of your workout.

2. Pushups

Pushups can help build your upper body strength as they work your shoulders, pectoral muscles, and triceps. By doing them regularly, you can:

• strengthen your abdominal muscles
• build up your chest, shoulders, and arms
• stabilize your lower back and torso
• helps burn more calories

How to do a pushup

Lie flat on your stomach. With your hands, push yourself up until your arms are straight and fully stretched out. Keep your back straight, and make sure that your toes and your hands are holding your body up. Slowly lower your body down, with your chest touching the ground. Using your hands, push your body off the ground once again. Repeat 15 times before taking a 30-second rest. Everyday, try to perform five or even more sets, depending on your fitness level.

3. Body weight squats

Body weight squats are highly recommended for stamina, strength, and endurance building. They are greatly beneficial to the body, and can help do the following:

• strengthen the quads, hamstrings, and glutes
• enhance your hip extension ability and power
• improve your vertical jump
• stimulate the production of muscle-building hormones
• boost your ankle and hip mobility
• allow you to have a broader range of motion
• lower your risk of knee, lower back, and other joint pains
• stabilize your core muscles
• improve your posture

How to do a body weight squat

Stand straight with your feet about shoulder-width apart. Slowly bend your knees to get into a squatting position, making sure that your buttocks and legs are forming a 90-degree angle. Push yourself back to a standing position with the help of your glutes. Repeat 25 times, and then take a 30-second or one-minute break. Do at least five sets everyday if you can.

4. Situps

Situps work several muscle groups in your body, particularly your abs, hip flexors, back, and even your chest and legs. They can:

• tone your abdominal muscles
• boost not only your strength and endurance but also your flexibility
• enhance your posture
• improve your spinal erector and hip flexor muscles

How to do a situp

Lie flat on your back. Bend your legs, with your feet resting flat on the ground. Put your hands behind your neck, making sure that your elbows are sticking out to the sides. Using your abdominal muscles, raise your torso up, with your head about the same level as your knees. Make sure to keep your legs and feet in place as you are doing this. Slowly get your torso back down on the ground. Repeat as many times as you can.

5. Lunges

Lunges are great for achieving a healthier and fitter body. Among their many benefits include:

• toning your glutes, calves, hamstrings, and obliques
• enhancing your core stability
• lowering your risk of back and spinal injuries
• improving your balance

How to do a lunge

Stand straight with your feet about shoulder-width apart. Using your right leg, take a big step forward, and then lower your body so that your left knee/leg almost touches the ground. Get back up to a standing positing by pushing your right heel down. Repeat the motion but using your left leg this time around. Do 15 lunges on each leg to complete a set. Start with five sets during the first week or so, and increase as you become more able.

Other ways to boost sexual stamina and endurance

In addition to the exercises discussed above, there are some other ways to help you increase your stamina and endurance for a higher quality sex life. The following are a number of things that you can do to better your performance in the bedroom:

• Increase your intake of healthy foods

There are many kinds of nutritious foods that are great for your sex life. For instance, there is ginger, which contains high concentrations of essential nutrients that can aid in enhancing heart and artery health for better blood circulation and sexual health. Another good sex food is banana, which is loaded with carbohydrates and potassium, nutrients that are valuable for high energy levels and sex drive and in the prevention of muscle cramps and spasms that may ruin your performance in bed.

• See your doctor

Visiting your doctor regularly is instrumental to your sexual health. It can help in the early detection of any minor or major disease that may have a significant impact on your sex life. In addition, it can ensure that your brain, heart, and other vital organs necessary for optimal sexual and overall heath are in good shape and working well.

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