Exercise programs can be, and are designed to fulfill specific needs of the person doing them. Sprinters focus their routines around short, intense programs to improve burst, marathon runners focus on endurance exercises that improve cardiovascular capabilities, and powerlifters focus on lifting extremely heavy weight using few repetitions.
Since we can train specifically for competition, it makes absolute sense that you can design a training program to improve you performance in the bedroom. You just have to know what to focus on, and what exercises to do.
The Best Exercises to Improve Your Endurance in Bed
Glute Bridges to Strengthen Your Lower Body
One of the biggest problem areas for many people is the glutes, especially for men. No one really goes out of their way to do exercises that isolate the glutes at the gym because of the perception that they are girly exercises.
On top of that, the glutes are a weak area for many people, and weak glutes can be a root cause in back pain. Many of us spend hours a day sitting in a chair at a computer and develop weak posture which is a major cause of this back pain.
Strengthening up your glutes doing lying glute bridges, which is going to give you more thrusting power. These are done lying down in the ground, knees bent and your palms on the floor.
Squeeze your cheeks to raise yourself up off the floor to form a bridge, where your back is straight. Return to the starting position on the floor to complete one rep. Do this for at least 15 repetitions in 3 sets.
Pushup Variations to Improve Upper Body Strength
Being able to support your own weight for long periods of time is going allow you to have sex longer. The more out of shape you are, the less endurance you have and that is going to affect how long you can go.
One of the best upper body workouts is the pushup, as it is one that can be used by anyone at any fitness level. It is a compound exercise that is going to give your chest, shoulders simultaneously.
If you are someone who doesn’t exercise regularly, stick to the traditional pushups where you are just using your own bodyweight as this should be adequate. If you are someone who regularly exercises and can do pushups easily, you can modify them to make it more difficult.
One variation you can do is an elevated pushup, where you use a bench or another object to elevate your feet. This transfers more of the load on to your upper body, thus making the exercise more difficult. You can also wear a weighted vest to increase the difficulty of the pushups as well.
If you are just starting out, you probably aren’t going to be able to do many so just go until exhaustion. A more advanced person should shoot for at least 20 pushups for a total of 4 sets.
Kegel Exercises to Improve Stamina and Control
Developing all these muscles for more power is meaningless without the ability to control it. Another area which many men neglect to train are their pelvic floor muscles, which are responsible for controlling urination and ejaculation.
These muscles surround the bladder and the prostate gland, and through exercise can be developed so that you have more control over how long you can last.
Before you can do exercises to target these muscles, you first have to locate them. Many men have never done kegel exercises to target these muscles, and thus don’t even know what they are. These are the muscles that control urine flow as well, so they are easy to identify. The next time you have to urinate stop mid flow by contracting your muscles, these are the ones you want to target.
The best way to work these muscles now that you know what they are, is to periodically contract the muscles followed by release in order to improve endurance.
Start off with a solid count to 5, and do so slowly. Release the contraction after another count to 5. You can repeat this exercise up to 10 times in one sitting. Since this is an endurance and not a strength exercise you can also do it multiple times a day if you wish, once in the morning, once in the afternoon and once prior to bed for the best results.