Spicing things up between the sheets is a marathon, not a sprint.

Hey, guys...

...did you know that improving your performance in bed is like being a marathon runner?

You have to last the distance!

Aphrodisiacs might get you in the mood, but when research points out that on average it takes men seven minutes to orgasm, while it takes 12 minutes for women, crossing the finishing line - so to speak - requires long lasting stamina.

So if you’re feeling fatigued or not quite making the distance in the bedroom…

...here are some natural ways to improve your sexual stamina.

Take control with your mind

To start, take a tip from the top athletes.

They understand that building mental stamina is important for physical stamina.

With some training you can use your mind to improve your sexual stamina. How? Listen to the messages you’re telling yourself. Are they positive or negative thoughts? Practice interrupting any negative thoughts that you have and replace them with positive thoughts.

Another technique that elite athletes master is deep breathing. Deep breathing relieves stress and improves stamina. Breathe into your abdomen so your stomach extends, and then exhale. Focusing on your breathing like this stops you from holding your breath or tensing up. The increased oxygen in your blood will give you more energy and relax your muscles.

If it’s a case of mind over matter, distracting your mind can also be calming. Think about something else – though you don’t want to think of things that will take you out of the mood completely!

Take up endurance-building exercises

Regular exercise is unquestionably beneficial for your overall sexual health and well-being, but there some specific exercises that can really ramp up your stamina between the sheets.

Pelvic floor exercises

Did you think your abs were your most important masculine muscle?

Think again!

Strong pelvic floor muscles are essential for long lasting sexual performance.

Strengthening these muscles with pelvic floor exercises (or Kegel exercises) isn’t just for women. Studies have proven in just 12 weeks these exercises can significantly help increased ejaculation times for men.

The trick is to find the right muscle to exercise.

So, next time you urinate, try to stop.

And there it is – that’s your pelvic floor muscle in action.

Kegel exercises are simply contracting those muscles (try not to hold your breath or contract other muscles) for the count of five, and then relaxing for the same. While you’re watching TV or sitting in traffic you could carry out 10-20 repetitions a few times a day. No-one will even know you’re “working out!”

Jogging

If you tire quickly, consider taking up cardio exercises like running. This will help you build your endurance by raising the heart rate, increasing blood circulation, and improving your overall health including shedding those excess kilos.

Push-ups

Old-fashioned push-ups build upper body strength, especially in your shoulders, chest and triceps. Not only that, they’re super quick and easy to add to your daily routine. By developing your upper body muscles, you’ll be better able to support your own weight during sex without fatiguing quite so fast.

Bridge stretches

The bridge pose tones your pelvic floor muscles, along with your hips and buttocks, all important for stronger thrusting! Here’s how: Lie on your back, bend your knees and keep your arms by your side with your feet flat on the floor. Gently lift and squeeze your buttocks, and hold. Simply lower and repeat. It’s that easy!

Plank

The plank exercise is great for building upper body, back and core muscle strength — imperative for increasing stamina and strength during sex. While on your hands and knees, place your hands directly beneath your shoulders and lift your buttocks while bracing your abdominals until you’ve created a straight line from your forehead to your feet. Keep your abs tight and hold!

Stretching

While regular stretching improves posture and reduces stress, it also increases your flexibility, allowing you to hold sexual positions more comfortably, for longer, without cramping. The yogic Sun Salutation, for example, is a perfect all-round sequence of stretches to enhance flexibility and lift your prowess in the bedroom.

Supplement your diet for endurance

With just a few additions to your diet, foods proven to increase stamina and vitality will improve your staying power between the sheets.

Fenugreek (seeds or leaves): Used as an aphrodisiac since ancient times, Fenugreek is an ingredient in popular herbal supplements for men, like TESTO®. Researchers say Fenugreek boosts testosterone causing a significant increase in sexual arousal while producing a positive effect on stamina and muscle strength.

Beetroot Juice: Studies have found that nitrates in beetroot juice help reduce oxygen uptake and nitric oxide then improves blood flow, increasing your stamina and allowing you to last for much longer.

Apples: An apple a day could do more than keep the doctor away. Apples and other foods like berries, green tea and red onion contain quercetin, an antioxidant flavonoid that’s proven to increase athletic performance and endurance thanks to its positive effects on blood flow.

Shilajit: This sticky substance is called the ‘destroyer of weakness’. It’s said to be one of the most nutrient-dense substances on the planet, increasing vitality while easing exhaustion and weakness.

Chinese Ginseng: Long known for heightening sexual performance, Chinese Ginseng is a natural aphrodisiac which, thanks to its ability to boost stamina and energy levels, is a recognised remedy for lethargy.

Ashwagandha: This root extract is notable for its ability to increase strength (as well as its unique smell!). A natural testosterone booster, Ashwagandha is demonstrated to increase muscle mass and strength while improving sexual stamina and vitality.

Aim for overall health and well-being

The tips and techniques we’ve explored above will only get you so far.

Especially if you’re not taking care of your body!

To banish fatigue and those sluggish feelings once and for all, you should also:

• Consume a healthy diet including good carbs and lean protein.
• Get eight hours of quality sleep per night.
• Keep your stress levels relatively low.
• Exercise regularly.
• Avoid sugar, alcohol and smoking.

When you’re generally fit and healthy, you’re less likely to find a lack of stamina holding you back from long lasting sex.

Going the distance

With a few specific exercises, some targeted dietary supplements, and mind over matter, you can improve your sexual stamina so you last longer when you climb between the sheets.