14 Different Ways On How to Increase Sex Stamina

14 Different Ways On How to Increase Sex Stamina

how to increase sex stamina

How to increase sex stamina is an important question for every man looking for ways to satisfy and please his partner.

Because life is becoming a never-ending race these days, this busy time has made the condition of comfort within people just a wish. In such a situation, getting some pleasant moments of intimacy with your partner can remove the whole day’s tiredness. Still, lifestyle changes have reduced our sex power, which appears as poor sex stamina in men. Has gone.

Whenever we talk about the stamina of sex, it always refers to how long (the amount of time) a man can last in bed and perform during intercourse. On average, men can last up to 5 minutes before experiencing an orgasm. At the same time, women reach orgasm 2 to 3 times slower than men. This difference in sex time is not satisfactory for both.

But many factors, such as stress, erectile dysfunction and immaturity in men, can affect their performance and reduce the time spent in bed.

This situation can create a lot of unsatisfying sexual encounters, which can reduce the bond in the relationship. But if you want to increase your sexual performance, make small lifestyle changes like exercise and yoga and change the food items. In that case, you can get better stamina, which leads to a better and more enjoyable experience in sex life and better relationships.

In this blog, you will find 14 natural ways to increase sex stamina to help you last longer in bed.

What is Sexual Stamina?

Before looking for ways to increase sex stamina, let us understand what sexual stamina is and how it is affected.
Sexual stamina refers to a person’s ability to perform during intercourse or how long he or she is involved in a sexual encounter before stopping. A number of factors influence the timing of sex in bed and cause low stamina during sex, which you must know –

  • Ejaculation and Orgasm – Most men only think about reaching ejaculation or orgasm when engaging in sexual activities and need to relax afterwards. Things get even worse for a man suffering from premature ejaculation. PE limits the time spent in bed and causes you to ejaculate before you are fully involved in the act. read more about premature ejaculation or शीघ्रपतन in Hindi
  • Erectile Dysfunction – Maintaining an erect penis during intercourse is one of the main deciding factors that concludes how long you will last in sex. A man suffering from erectile dysfunction faces difficulties in maintaining his erection, which significantly reduces his sexual performance. read more about erectile dysfunction in hindi
  • Physical Fitness – A physically fit body is one blessing you can have in life. A fit body also plays an important role in your sexual performance, especially when you or your partner like it hard. Many sex positions can be tiring, and you need a firm body to perform well in this position. However, a weak body limits your sexual performance, even in everyday sexual encounters.
  • Mental Fatigue – Your mind is also an important factor that affects your sexual performance. Stress and depression affect your mind and create an imbalance in your body, making you unable to perform during intercourse.
  • Injury and nerve damage – Injuries to the pelvic or spinal cord area also reduce sexual stamina in men. It reduces the physical ability of men to perform during intercourse. Multiple Sclerosis, a dangerous nerve disease, can affect your sexual arousal and orgasm, followed by frequent mood swings, making your sex life worse.
  • Bad Habits – Bad habits like smoking and drinking directly affect your fertility and cause problems like erectile dysfunction.
  • Heart Health – Heart health and cholesterol problems can cause issues with blood circulation in the genital area, which can cause weak erections in men.

Problems like premature ejaculation and erectile dysfunction are easily treatable with the right expert advice and best medicines for premature ejaculation and erectile dysfunction medicines. However, let’s have a look at different ways on how to increase sex stamina for those who want to build it in natural ways.

What is the Average Stamina of a Man in Bed?

The average stamina of a man in bed varies greatly and can depend on various factors such as age, overall health, and sexual experience. However, according to NCBI, the average man can last anywhere from a few minutes to over half an hour during sexual activity. In addition, they categorized the time spent by men into 4 section
1. Too short – Men who ejaculate within 1 to 2 minutes fall into this category
2. Adequate – Men who ejaculate within 3 to 7 minutes fall into this category
3. Desirable – Men who ejaculate within 7 to 13 minutes fall into this category
4. Too long – Men who ejaculate within 10 to 30 minutes fall into this category

According to various studies, the average time an American man spends in bed is 13 minutes. In Europe, this average time comes down to 10 minutes, and the average time spent by Indian men in bed is less than 7 minutes.

14 Proven Ways to Increase Sex Stamina in Men –

There are a number of ways to increase sexual stamina in men. A good diet, exercise, and certain habits are things that can help you boost sexual endurance. To learn more about How to increase sex stamina without medicine, read these proven and easy ways to improve your stamina to make your sex long-lasting.
How to increase sex stamina naturally here are some tips like 1. Get plenty of cardiovascular exercises, 2. Work on your Strength and conditioning too, 3. Spend More Time on Foreplay, 4. Prioritize Foods that contain L-arginine, 5. Focus on Pleasing Your Partner

1. Do Pelvic Exercises

The first way to increase sex stamina on this list of How to increase sex stamina is to do pelvic exercises. Pelvic floor exercises are a set of exercises that increase your pelvic muscle and increase blood circulation in your genital area. That helps you with better and longer erections during sex.  According to a Research, regular pelvic floor exercise also helps you control sexual problems like premature ejaculation and erectile dysfunction. That provides you with better and longer erections during sex. Try Kegel, kettlebell, and aerobic exercises for 20 to 30 minutes daily to increase your stamina.

2. Eat Serotonin Rich Foods to Increase Sex Stamina

Serotonin rich foods has shown positive impact on improving the sex stamina in men and if you thinking on How to increase sex stamina by fruits and veggie then serotonin foods are good choice

Serotonin is an essential nutrient in the human body that helps better nerve connection between muscles and the brain. Higher level of serotonin results in better sexual performance and libido. There are several fruits and vegetables that you should add to your diet to increase the serotonin levels in your body naturally which can help you last longer in bed.

Onion and Garlic– These foods are a great source of serotonin that calm your mind, reduce anxiety, and help you enhance your stamina in bed

Bananas– This potassium-rich food can help you lower your blood pressure along with its nutrient-rich properties; it also contains tryptophan which increases serotonin in your body to boost your sexual performance.

Tomatoes– A Fresh tomato is highly rich in serotonin and other nutrients like Vitamin E, C, and potassium, which help boost your immune system and provide better muscle control to last longer in bed.

Along with these incredible serotonin-rich foods, you can also add foods like watermelon, Salmon, Milk, and Dark chocolate to your diet, which can also help your sexual stamina to grow. If you are looking for ways on How to increase sex stamina, then adding these food items will definitely help you. You can also include foods to cure premature ejaculation in your diet to increase your ejaculation time.

3. Exercise Regularly

Regular exercise keeps you healthy and saves you from various health troubles such as depression, weight gain & heart disease. In addition, sex is a form of cardiovascular exercise, meaning anything that can improve your cardiovascular health is good for bedtime stamina.

Aerobic Exercises like running and swimming are great ways to keep your body in shape and improve cardiovascular health. If you want to maintain your sexual performance for a longer time, then regular exercise is good. Try at least 30 min of regular body strengthening exercises like plank and crunches along with pelvic and aerobic exercises for better results.

4. Add L-Arginine Food in Your Diet

L-arginine is an amino acid mostly found in protein-rich foods; Human Body converts L-Arginine into nitric oxide. Nitric oxide in the Body plays an important role in improving blood circulation in your body by increasing and maintaining the diameter of blood vessels. Due to this unique property of L-arginine, it is often used as a supplement to improve the erectile and sexual functioning of men. You can find L-arginine day-to-day food products like Lentils, Dairy products, Spirulina, Peanuts, Soybeans, Pumpkin seeds, Chicken and Fish.

You can combine your L-arginine food with a serotonin-rich diet and green vegetables to get the full benefit of your diet.

5. Try Meditation-

Stress and anxiety have a huge impact on your life, from your mental health to your heart health. It also plays a crucial part in the reduction of your sex stamina; that’s where Meditation comes in.

Meditation is the best way to calm your mind and heal your body. Practicing Meditation helps you collect your thoughts, make you ready for a long day, and reduces stress and anxiety. Combining your Meditation Session with Some Breathing yoga and yoga asana gives you an ultimate method to increase your sexual stamina. Regular yoga practice will keep your mind calm and increase blood circulation in your body. According to a study by NCBI, Yoga also helps you control your premature ejaculation problem and prolong your sex time.
Try yoga and Meditation methods To keep your sexual health in good condition.

  • Bhastrika pranayama
  • Anulom-vilom
  • Shavasan
  • Bhujangasan
  • Dhanurasan
  • Surya Namaskar
  • Om chanting
  • Moola bandha

So, if you are searching for ways to increase sex stamina on Internet, then Adding Meditation to your daily routine will enhance your stamina and shorten your searching time.


6. Get Some Sunlight to Boost Your Stamina –

Get some Sunlight to Boost Sexual Stamina vitamin D is great mood changer

One of the other effective ways to boost and increase sex stamina and stay longer in bed is to stay long in Sunlight as Sunlight helps your body regulate the production of melatonin and serotonin.

Sunlight helps your body regulate these important hormones by giving signals to your pineal gland to suppress melatonin production and increase serotonin during the day. However, During the night, the whole process reverses, and your pineal gland re-observes serotonin and releases Melatonin, so your body naturally falls asleep at night. This balance between your hormones plays an important role in your sexual behaviour as it helps to elevate your mood.

Getting in the sun can help you hit your skin more and wake up your sexual drive, and stay longer in bed while improving your sex stamina.

7. Avoid Alcohol and Smoking Before Sex-

Alcohol and Smoking are some of the bad habits that everyone should avoid. Consumption of alcohol or cigarettes not only affects your health but your other senses.

consuming these products before sex may give you a temporary boost but make your genitalia numb and, in some cases, creates erectile problems in men. Not to mention bad breath, your partner has to suffer.

So, if you are looking for answers to How to increase sex stamina in Men, then avoiding Alcohol and Smoking Before Sex should be your priority; otherwise, it creates sexual disorder.

8. Don’t Plan it Earlier-

Everyone has many fantasies and thoughts about having sex before actually engaging in it. These pre-planned thoughts become more distracting if you are going to have sex the night. This can create more problem in men or women who are going to have first time sex.

It will distract you from focusing on current tasks, and when the time comes you lose your precious time in bed by ejaculating too soon in bed. If you want to increase your sex time in bed, then try to eliminate these predetermined thoughts and go with the flow and enjoy the moment.

9. Masturbate Before Real Action-

if you are looking for ways to increase your sex time in bed. In that case, this method can help you immensely during your performance as NHS recommends that masturbating an hour before the sex will help you eliminate premature ejaculation and last longer in bed. Practice Masturbation before Sex and measure your performance to know the difference.

10. Do It for Mutual Pleasure –

Why are you searching for How to Increase sex stamina? To pleasure yourself or to satisfy your partner? Considering your partner’s feelings and thoughts about sex will help you achieve greater pleasure for a longer time in bed. So talk about each other’s fantasies about sex and try to reach mutual consent about it.

11. Don’t Underestimate Foreplay-

Don't Underestimate Foreplay during your sexual encounter engage in foreplay and set a mood

Many men get too excited about sex and directly jump into main acts without building an atmosphere. Start with small talk, engage in Foreplay, and then move toward the main action.

Foreplay helps you and your partner get comfortable with each other and eases your partner’s mood, which helps in greater bonding in bed. So if you are looking for ways to increase sex stamina, then engaging in Foreplay should be your first step before going to the main act. Try Including Vaginal, clitoral, and anal play with your partner and encourage them to play, and don’t forget about the lubrication before starting the play.

12. Start Slow And Then Go-

Your slow and delicate approach helps you increase the intensity and pleasure of any Intimacy. So start slow talk dirty, use Foreplay, and set your partner’s mood. Then move to the bed for the main course. This slow start will help you take control of the situation and help you last longer in bed.

13. Keep Communicating-

Communication is one of the most essential elements of any relationship. By communicating with your partner, you can have a good idea about your partner’s fantasies and thoughts.

Having a conversation with your partner becomes more important while having sex. By exchanging words, both of you can counter many difficulties like uncomfortable positions and pain.

This small conversation while intercourse eventually helps you increase your sex time in bed. So, if you want to increase your sex stamina, then check out whether both of you are engaging in conversation during sex or not.

14. Practice Edging-

Edging is an effective technique to increase your sexual stamina during intimacy. In this, you practice the act of stopping yourself from reaching orgasm, thus extending your sexual activity. You can try several methods while edging to prevent an orgasm, such as the start-and-stop or start-and-pinch method. By including Edging in your sexual routine, you can improve your sexual stamina immediately.

Physical Ways to Increase Sex Stamina –

Now, you can try some bounce tips along with the above ways to increase sex stamina to enhance your performance.

  • Stop and Squeeze – Stop and squeeze is a technique that can help you control your ejaculation during intercourse. You can practice it when you practice edging to increase your sexual performance.
  • Control Your Breath – Controlling your breath during intercourse gives you time to control the situation according to your need and convert it into your enjoyment factors. So whenever you are indulging in sex, remember to take a deep breath during your Intercourse and enjoy your increased sex stamina on the bed.
  • Ashwini Mudra – Ashwini Mudra is a yoga asana that strengthens your pelvic muscles and blood circulation near the groin area. That’s why many professionals consider it the best yoga for erectile dysfunction. The best thing about Ashwini mudra is that you can do it anytime. Just squeeze your anal muscles while sitting on a chair or standing as long as you feel comfortable, then release. Do it 5 to 6 times daily and measure your performance.

Which Tablet Increases Sex Stamina?

Medications known as PDE-5 inhibitors and serotonin II uptake inhibitors (SSRIs) are commonly used to improve sexual stamina in men. These medicines include tablets like sildenafil (Viagra), vardenafil (Levitra, Staxyn), tadalafil (Cialis), and avanafil (Stendra), and SSRIs, which enhance the effects of nitric oxide and improve blood flow in the body. This results in stronger and longer-lasting erections. However, these medicines are primarily used to treat erectile dysfunction, so it’s important to speak to a doctor before taking them to enhance sexual stamina.

Get Help from Professionals –

Many natural methods are here to help you increase your sexual stamina. However, If you don’t see any improvement in your performance after trying these methods for 3 months. In that case, it is best to consult a doctor or sexologist about your declined sexual performance. You may have erectile dysfunction or Peyronie’s disease, which directly plays a role in depleting your sexual performance.


Apart from questions like How to increase sex stamina. A lot of sexual problems can create a lot of differences in a couple’s life, which leads to frustration in life. Thus a satisfied and good sex life can help you perform well in every area of your life. So if you feel you are suffering from any of these, you should see a doctor immediately.

Thus, Ohman is the only platform in our country, which can help you get out of your sexual problems and stay longer in bed. The portal has helped more than a million customers all around the globe, who we’re dealing with sexual problems in their life. All the treatments and medications given by them are medically tested and FDA-approved. So, Don’t worry about choosing the safest penis enlargement medicine in India, Not only you will receive authentic medicines, all the medicines are delivered to your doorsteps in a highly confidential and private manner.

Frequently Asked Questions –

  1. What foods increase stamina in bed?
    Ans – Omega 3, Serotonin, and Zinc-rich foods are some great examples of foods that can help you increase stamina in bed. Try including these foods for better results; include bananas, nuts, leafy vegetables, and fish in your diet to improve sexual performance.
  2. How can a man increase his stamina and timing during sex?
    Ans –There are various ways to improve sexual performance; some men use medicines like tadalafil before starting to increase the erection and ejaculation time. At the same time, some men rely on techniques and exercises to increase sexual stamina naturally.
  3. Which drink is good for sex?
    Ans – Aloe Vera, carrot, and pomegranate juice are the most popular drink to enhance sexual stamina. But these drinks work with long-term effects. Thus many people prefer drinks that show effects in a short time, like honey-cinnamon tea which is one of the best home remedies for premature ejaculation. You can drink this tea 2 hours before intercourse for better performance. Alcoholic drinks like red wine and beer have also shown positive effects on sexual stamina if taken in moderate amounts. However, its uses are debatable.

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