Ultimate Guide To Naturally Lasting Longer In Bed

The average man lasts somewhere between 3 and 7 minutes during sex, but in a recent Cosmopolitan poll of 2,500 women, 77% wanted sex to last longer than 10 minutes, and 1 in 5 women wanted it to last more than 25 minutes!

And with a woman's orgasm sometimes taking 20 minutes or more, we’ve got some catching up to do… follow these exercises and techniques, and you will train yourself to last much longer during sex.

Start Doing PC exercises
Your PC or pubococcygeus muscles which you can basically call your "sex muscle" is located between your anus (your asshole) and your scrotum (your ball sack). See picture for exact location of PC muscle

Stronger PC muscles help you have more intense orgasms and…

3 Better Sex PC workouts to help you last longer in bed…

In order to locate the PC muscle do this: urinate, and then completely stop the flow of urine… the muscle that you used to stop urinating is the PC muscle.

Repeat this process a couple of times, and “stop” the flow harder each time, till you get a better idea on where the PC is located, and better control over it.

Now, try and flex this muscle while not urinating… at first you will have weak control over it, but after a few clenches, you’ll be able to squeeze it harder / control it better… now, on to the workouts!

PC workout #1:
  1. Just try to flex your PC muscles at least 100 times or more everyday. You can flex your PC muscles during TV commercials, while you're talking on the phone, at stop signs or red lights, or while taking a shower and…
  2. It doesn't matter where & when you do your PC exercises and nobody will ever know you're doing them and to make sure you're getting a good PC muscle workout…
  3. DON'T tighten up your abs or butt muscles too much while performing your pc exercises. It's okay to flex these neighboring muscles somewhat, but flexing them too much too much and it's okay to flex your abs some but flexing your abs too much will take away from your PC sex muscle workout.
PC workout #2:
  1. First thing in the morning and before you go to bed - Flex your PC muscles 10 times in a row at a moderate pace, rest for 10 seconds, and repeat 9 more times and then…
  2. Flex and hold your PC muscles for 5 seconds, rest for 5 seconds and repeat 9 more times and then…
  3. Completely release the pc squeeze -- until the muscle is fully loose -- between each tightening rep.
  4. During the day just try to Flex your PC muscles as many times as you can.
Advanced PC muscle workout #3:
  1. First thing in the morning and before you go to bed - Flex your PC muscles as many times as you can in 2 minutes, rest for 20-30 seconds and then…
  2. Flex and hold your PC muscles for 2 minutes (120 seconds) and…
  3. You probably won't be able to hold it for 2 minutes but try to flex and hold your PC muscle for as long as you can and after you've finished holding PC muscles rest for 1 minute and then repeat 4 more times.

Any of these 3 PC sex muscle workouts should be done daily or at least 4 times a week and…

Try to convince your female sex partner to do PC exercises because Women can have better sex and more pleasurable orgasms from doing these exercises as well.

How to tell if your PC sex muscles are getting stronger:
Try to make your erect or semi-erect penis move by flexing your PC muscles and…

The more you can make your penis jump around = the stronger your PC muscle is and… Some guys PC muscles are so strong they can place a towel over their erected penis and still move their erected penis up and down with a towel still on it!

Also, after a good, intense pc exercise session, you may see the base of your penis looking thicker.

Sex tip: Having a woman flex her PC muscles during sex can help her orgasm quicker… however, unless you are attempting the male multiple orgasm, you should keep your PC muscle completely relaxed during sex, as squeezing it may cause earlier ejaculation.

If you really spend a good amount of time doing PC exercises you can expect to start having better sex within 2-to-3 weeks.

Exercise can help you last longer in bed & Have better sex so…

Do 20-to-30 minutes of moderate-to-high intensity exercise 3 times a week to help increase blood flow to the penis naturally without Viagra and…

You should do moderate-to-high intensity activities like fat loss intervals or competitive sports is because… These types of activities will give you more endurance to last longer in bed during sex.

Dr. James White, author of The Best Sex of Your Life, did a study that showed that… Men who exercised reported having 30 percent more sex and 26 percent more orgasms and… They had more sexual satisfaction than men who didn't exercise and…

12 More Sex Tips for Men to Last Longer and Stay Harder in Bed

1. Lose Belly Fat

See how to lose belly fat so you can thrust your penis deeper into your partner during sex and when you lose belly fat…

Your penis will look bigger giving you more sexual confidence so for every 10 pounds you lose your penis will look an inch bigger.

2. Have more erections

Keep achieving erections and ejaculating on a regular basis, so that your penis stays "in shape".

Keep having erections so you'll keep having more and to also keep your erections more harder each time you have one because if you don't…

You'll truly lose it if you don't use it because…

The less erections you have over time your erections will become much softer, leading to eventual Erectile Dysfunction (ED).

3. Increase your testosterone

Go here to see 13 ways to increase your testosterone.

The increase in testosterone will provide with more confidence and less anxiety, which will allow you to maintain better mental ejaculation control.

4. Get a stronger upper body & stronger abs

Get a stronger upper body and stronger abs so you can improve your thrusting and so your support muscles don't tire during sex.

Sex tip: While the stronger upper body and abs will help you better support yourself without physically tiring, make sure to keep your mid-section and crotch / pelvic area loose during sex, in order to keep from tensing up and ejaculating sooner.

5. Avoid Excessive Alcohol & stop smoking

While a drink or two may actually help take the edge off, and numb you so you can last a bit longer than usual, excessive alcohol famously reduces your sexual sensitivity and makes it more difficult to maintain a long lasting erection &…

Cigarettes encourage poor circulation, and without good circulation you are likely to often be unable to maintain (or even attain) an erection when you want to have sex.

6. Take it easy:

As much as you may strongly desire your partner, it is a bad idea to use up all of your energy within your first few minutes in bed together and once you are feeling physically exhausted…

You are very likely to lose your erection and be unable to continue having sex. Pace yourself, and don't forget how satisfying it can be to make love slowly and deeply.

Rushing + anxiety + overexcitement = lack of ejaculation control and no physical arousal.

7. Perform the male multiple orgasm technique

Using an ancient Taoist sexual technique called the male multiple orgasm (or MMO), you perform a strong and well-timed PC squeeze to block ejaculation during orgasm.

When you block ejaculation during orgasm, you can stay hard after orgasm, for multiple more orgasms, and continue on penetrating as long as you'd like with a rock hard erection.

For more info on how to perform the male multiple orgasm technique, see here…

8. Focus on sexual positions that improve blood flow:

If you are the partner on top, it is easier for blood to flow to your penis. This provides you with stronger erections that last for a longer length of time.

For the same reason, sexual positions that involve your partner being on top of you can drain blood away from your penis and make it harder to maintain an erection. If you are having problems with sexual stamina, focus on missionary or rear entry positions for a while and notice the difference this can make.

9. Calm down:

Sexual stamina can be easily influenced by nervousness or anxiety, and men often feel stage fright associated with new partners or their own body image issues.

If you think this is a problem for you, try to learn how to relax before sex, or talk about your nerves with your partner because…

She probably has nerves of her own, and she might be able to relieve some of yours when you share them.

This will be like lifting a burden off of your shoulders, allowing you to actually enjoy the sex without pressure, which will lead to better and longer lasting sex!

10. Don't Masturbate Too Soon Before Sex:

Masturbation uses up some of the energy and blood flow that you need to have a good erection and enjoyable sex, so avoid it if you know that you are going to be having sex sometime within the next few hours &…

Masturbation uses up some of the energy and blood flow that you need to have good sexual stamina, so avoid it if you know that you are going to be having sex sometime within the next few hours &…

Some people become so used to the way it feels to stimulate themselves that their body doesn't respond as well to sexual stimulation from their partner (thereby making it more difficult to maintain an erection) but…

If you think this latter issue is impacting your sexual stamina, try masturbating in new and varied ways to 'teach' your body how to respond to different levels and kinds of stimulation.

Sex tip: while masturbating the same day before sex is a bad idea, masturbating the night before IS good, so that you don’t go into battle with a fully loaded weapon, ready to go off.

11. Try a penis ring:

For very little money, you can purchase a small rubber ring that can be worn at the base of the penis during sex. It helps to trap the increased volume of blood in your genital area, helping you to maintain a firmer erection for a longer time.

12. Examine your medications:

Unfortunately, many drug treatments can influence sexual stamina in undesirable ways. Certain anti-depressants and anti-anxiety drugs are particularly bad for this.

If you think your medication might be interfering with your sex life, talk to your doctor about whether you might be able to try a new drug (but never stop taking your current drug without your doctor's approval).

Sex tip: a low dose of SSRIs, a class of anti-depressants, can actually delay ejaculation. Just take a low enough dose that it doesn’t interfere with your sex drive and erection strength.

Other resources for men to have better sex & last longer in bed…

How to Lose Weight Fast with Adrian's DVDs Because…

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Click to Comment

There are 34 comments

Just used Priligy (Dapoxetine). My girl is upset because I made her cum twice but I didn’t cum at all.. oh well, I feel awesome (something only men will understand). I took half dapoxetine (30mg) and half a cialis (20mg I think). The perfect remedy. My goal is not to cum..( it makes you feel like shit afterwards, lookup semen retention…) anyways, I don’t really have too much of a problem with PE but being able to fuck without constantly holding back turns you into a whole other person. I stayed rock hard but always needed more sensation to cum.. at her expense. Idk what I can give credit to, but this little mix does great. Your girl will thank you, or hurt.. either way.. you win :)
You may or may not know how to get these meds. You can ask your doc for samples. I just search in Google for the keyword "DAP247TAP" to get them. Hope this helps!

April 03, 2018


Very Helpful... Great knowledge to keep sexual life last longer. We should all maintain your body fit and healthy to get enjoy sex life with your partner.

I have also read a recipes book Sexy Recipes for Couples, by Linda De Villers, that have great healthy dishes to keep me healthy.

September 19, 2017


my pannies is very weak and very glossy anyone help me please

June 20, 2017

Smallin D. Pants

Sadly I have an inverted penis (buried penis syndrome) otherwise known as a hidden or concealed penis. Is there still a way that I can perform these exercises? My unfortunate size has made men's locker room settings very uncomfortable for me and have even been accused of needing to use the womens room instead... desperate assistance needed... any other material would be greatly appreciated as well.

May 03, 2017


I had Ed issue for long time I consulted many doctors but the solution is not permanent, few months before I read one of Good E-Book from online, it helps me to overcome from ED naturally, anyone looking for natural solution read the full guide from here ( healthandrich DOT com )
One of the best guides in online I highly recommended. All the best

April 23, 2017


Thank you for this info

September 15, 2016


Study show that premature ejaculation cure is connected to panic and anxiety. There is therefore a have to lower down your anxiety levels to prevent early-ejaculation. You will find other ways for you to do that and avoid early climaxing.

January 17, 2016


if any one have more experience, please contact me through this email address, i will be very thankful to you.

June 10, 2015


i want to large my pennis size wihout any side effect atleast 9.5 inches pls help me out. and i am not understand properly pc muscle workout can you send me the images of pc muscle workout

December 31, 2014


I don't know how to flex it exactly,do yu have the images please,i think am nt getting it,am for nigeria.thanks

June 02, 2014


my penis too shot too small please help me what can i do it

February 17, 2014


I tried these exercises before seemed like it made my penis get smaller. Isn't that what you're basically doing by squeezing that muscle? Also when I'm erect I have no trouble moving my penis up and down with a towel on it, but I still have problems with PE. Will doing the exercises help if I have PE but can already move the towel?
It feels like something inside my penis is weak as even delay creams don't work. Only thing that has worked well so far was after bringing the problem to a doctor he gave me antidepressants.

March 04, 2014


hello john,
My name is Taranpreet Singh. I am 20 years old. I lived in punjab.(Indian). My penis are very short. I am very so sad. You can give me any one,two reason.
Give me any video to penis is bigger. PLEASE JOHN.

December 16, 2014


There are lots of good tips and products out there on the subject of increasing penis size but they only work to a certain extent. penis size is genetic, therefore you are stuck with the penis that you have. losing weight will make a difference in the percieved size, and taking supplements such as l-arginine can improve blood flow which will result in a fuller erection. I'm sorry to be the bearer of bad news but you must understand that you are as God made you and that's okay. Penis size is not as important as some people think and although some girls find place great emphasis on it is not usually very important. Because it is such a source for male insecurity there are many websites books and products dedicated to increasing penis size but they only work a little bit, however these products sell in large volume because male consumers seek them out because they feel insecure or ashamed.

September 17, 2015


how to do kegel exercise?

February 12, 2014


How do I get in touch with you, I do have premature ejaculation, and I think I really need to understand the exercises you teach coz I wish I could start it as soon as possible. A DVD can be of help and getting in touch directly with you will be my joy

November 13, 2013


I have many girls but I've not bin able to satisfy any of them...pls I need help.

September 25, 2013


i have a problem serious of the premature ejaculation! i could not stand for 5min. could you help me?

January 22, 2013


how long do i have to do the first PC exercise to make sure im 100% not gonna have premature ejaculation??

January 03, 2013


I've been doing this for about 2 months and haven't ejaculated prematurely for about a month.

January 23, 2013


please send me imges

September 10, 2012


How can i increase hardness (100%) of penis while have sex?

August 13, 2012

I wish I could last less time

When I was a virgin, not on here to brag I see it as a curse but I went for 3 hours with no ejaculation. Than it continued, even going without protection doesn't ever get me more than in 45 minutes. I had an awful accident and was in a comatose state for 3 months and directly after managed a ten minute go, it was fantastic. My partner wouldn't mind she complains bout the length cuz she gets too sore. I satisfy her 10 to 12 times and I gotta say this will suck when I'm old. So avoiding relieving myself helps obviously but 3 times a week doesn't seem too much.

July 31, 2012


i have a problem serious of the premature ejaculation! i could not stand for 5min. could you help me?

July 09, 2012


hey man i last 1 minute or less to ejaculate

April 27, 2013


Do I do all 3 workouts everyday?

July 05, 2012

Adrian bryant

no, you just pick 1 workout to do

July 05, 2012

johns anebi

sir, iam interested on your resources for men to have better sex & last longer in bed but i may have the difficulty in getting access to your DVD or other materials . i am a Nigerian and i live in Nigeria. please help me how i can get in touch with you.

July 07, 2012


How do I actually flex my PC muscles properly? I'm not sure I'm doing them properly. Do I just tighten them? Or press my butt cheeks together?


July 03, 2012


It's not as much pressing your butt cheeks together as it is focusing on the taint area. You want to squeeze as if you were trying to hold in diarrhea but focus more on the muscles above there. Once you find it you'll know. I like to work some kegels in while I'm at it. If you are un familiar that's a little more simple. You basically want to try and pull your balls in as close to you can to your body and hold them there. I hope I helped.

July 04, 2012

asraful ali

how to do kegel exercise?

June 18, 2012


is phenobarbitone and tegretal harmful to sex drive?

June 06, 2012


Thanx for the info!

December 19, 2011

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