If you find yourself having an orgasm long before your partner expects you to, you might feel embarrassed or even nervous anytime you engage in sexual intercourse. Wanting to last longer in bed seems to be a common desire for men and women alike. Improving your sexual stamina can be achieved with free, natural exercises everyday.
Kegel Exercises
Kegel exercises strengthen the pelvic floor muscle, also known as the PC, or pubococcygeus, muscle. As you gain strength in your pelvic muscle, you will achieve more control over it as well. According to Wellness.com, men who have control over their pelvic muscle are able to have firmer erections and delay ejaculation. To locate your pelvic muscles try to stop and start the flow of urine when using the bathroom. Perform Kegel exercises with an empty bladder; according to the Mayo Clinic, exercising pelvic muscle with a full bladder can lead to urinary tract infections. Mayo Clinic also states that Kegel exercises can also help women who have trouble reaching an orgasm.
Physical Activity
Sex is a form of physical activity that demands effort and energy. Daily exercise can help to improve your performance and increase your stamina. According to the Good Health website, exercise helps to improve your circulation, which is linked to improved stamina. Start out slowly so you don't overly fatigue yourself and run out of energy before sex. Begin with 15 to 20 minutes of aerobic exercise each day. Add five minutes to your workouts every other week until you are exercising for 30 to 45 minutes at a time.
Masturbation
Masturbating can help you gain control over your orgasms and teach you how to delay the onset of an orgasm. Pay attention to your how your body feels before, during and after an orgasm. Consider the changes in your genitals and the sensations you feel as you get closer to climaxing. The Male Sexual Needs Web site recommends getting yourself to the point just before an orgasm, stop masturbating and then hold the base of your penis very tightly for a few seconds. Once the urge to orgasm has subsided repeat the previous steps. Repeat this exercise three to five times and you will be able to last longer during intercourse. Women can employ this method too; masturbate until you are close to having an orgasm and then take a break until you no longer feel close to climax.
Facts on Safe Sex
Know Where Your Partner's Been
Safe sex practices always include knowing your partner well. You need to discuss each other's sexual history openly and honestly. Before becoming sexually active with someone, testing both partners for sexually transmitted diseases is essential. A monogamous relationship with someone previously tested for STDs is the most sure fire way to practice safe sex.
Always Use Rubber
Safe sex means always using a condom. While a condom is not the best way to protect against pregnancy, it is essential to protect again sexually transmitted diseases. If properly used, a condom blocks the exchanging of semen and vaginal fluids, the most common way to transmit STDs. Always use a condom, even if it is in addition to other forms of birth control. Know how to use the condom properly, using it right can make a difference. Most condoms come with instructions in the package.
Lube Not Only for Enjoyment
Use lubrication to practice safe sex. Keeping the vagina well lubricated is essential. If there is dry friction during sex, not only does it hurt, but it can cause small lacerations or cuts that can bleed allowing blood exchange in the genitals. The mixture of blood and sexual fluids is the quickest way to transmit diseases. There are certain lubricants that are safe to use with condoms such as KY Jelly. Lubricants meant for other purposes, like Vaseline, can deteriorate condoms.
Barrier to Parenthood
There are other barrier forms of birth control that are common but do not prevent the transmission of STDs. Some of these include a diaphragm, a female condom and a sponge. Use one of these in addition to a condom to ensure safe sex and decrease the chances of unwanted pregnancy even more. A diaphragm needs to be custom made by a gynecologist, but female condoms and sponges do not. Insert any of these prior to intercourse and remove immediately after, except for a sponge. Leave a sponge in for several hours since it is soaked in spermicide.
Hormonal Protection
Hormonal contraceptives are most protective against pregnancy, but they do not provide protection against STDs. Hormonal contraceptives include birth control pills, patches, nuvaRing, intro-uterine devices and injections. Always use condoms when having sex with someone not tested for disease. Hormonal contraceptives are okay to use alone in a monogamous relationship to protect against unwanted pregnancy only.
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