How to Last Longer in Bed: 12 Tips and Exercises for Men

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How to Last Longer in Bed? Premature ejaculation (PE) can be a frustrating issue for many men, impacting their sexual confidence and satisfaction. However, with the right strategies and exercises, it’s possible to prevent premature ejaculation and prolong sexual intercourse. In this article, we’ll explore 12 effective tips and exercises that can help men last longer in bed.

Understanding Premature Ejaculation

What is premature ejaculation?

Premature ejaculation refers to the condition where a man ejaculates sooner than he or his partner would like during sexual activity. It’s a common sexual complaint, affecting up to 1 in 3 men at some point in their lives.

How long should a man last before ejaculating?

There’s no set time for how long a man should last before ejaculating, as it varies from person to person and depends on individual preferences. However, on average, most men ejaculate within a few minutes of penetration.

Tips for Lasting Longer in Bed

1. Strengthen your pelvic floor muscles

Pelvic floor exercises, also known as Kegels, can help improve ejaculatory control and delay ejaculation. To perform Kegels, contract the muscles you would use to stop the flow of urine, hold for a few seconds, and then release. Aim to do sets of 10-15 repetitions, several times a day.

2. Maintain healthy habits

Healthy lifestyle choices can have a significant impact on sexual performance. Make sure to:

  • Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.
  • Exercise regularly to improve blood flow and overall health.
  • Get an adequate amount of sleep each night.
  • Avoid smoking, excessive alcohol consumption, and recreational drugs, as they can impair sexual function.

3. Address your mental health

Stress, anxiety, and other psychological factors can contribute to premature ejaculation. Practice stress-reduction techniques such as meditation, deep breathing exercises, or yoga to help relax your mind and body.

4. Include some foreplay

Engaging in foreplay before intercourse can help both partners relax and build arousal gradually, reducing the pressure to perform and increasing the likelihood of lasting longer during sex.

5. Stop and Start

The stop-start technique involves pausing sexual activity when you feel close to ejaculation, allowing the sensation to subside before resuming. This technique can help you gain better control over your arousal levels and delay ejaculation.

6. Try edging

Edging involves bringing yourself to the brink of orgasm, then stopping or reducing stimulation just before climax. Repeat this process several times before allowing yourself to ejaculate. Edging can help increase your stamina and prolong sexual pleasure.

7. Try the squeeze technique

The squeeze technique involves squeezing the tip or base of the penis for several seconds when you feel close to ejaculation. This can help temporarily reduce arousal and delay ejaculation.

8. Masturbate before sex

Masturbating an hour or two before sexual activity can help delay ejaculation during intercourse by reducing your level of arousal.

9. Use a numbing agent

Topical numbing agents, such as lidocaine sprays or creams, can desensitize the penis and delay ejaculation. However, use them with caution and follow the product instructions carefully to avoid any adverse effects.

10. Wear thicker condoms

Thicker condoms can decrease sensitivity and help prolong sexual intercourse. Experiment with different condom brands and styles to find what works best for you.

11. Ask about medication

Certain medications, such as selective serotonin reuptake inhibitors (SSRIs), are sometimes prescribed off-label to treat premature ejaculation. Talk to your doctor to see if medication might be a suitable option for you.

12. Talk to your partner

Open communication with your partner about your sexual concerns and desires is essential for a satisfying and fulfilling sex life. Discussing your needs openly can help reduce performance pressure and improve intimacy.

Sexual Medicine on Sesame

For additional support and guidance on addressing premature ejaculation and other sexual health concerns, consider consulting with a healthcare professional. Platforms like Sesame offer convenient and discreet online consultations with licensed medical providers specializing in sexual medicine.


Premature ejaculation can be a challenging issue to deal with, but it’s important to remember that you’re not alone, and there are effective strategies available to help you last longer in bed. By incorporating these tips and exercises into your routine, you can improve your ejaculatory control and enjoy more satisfying and fulfilling sexual experiences.

FAQs (Frequently Asked Questions)

1. Can premature ejaculation be cured?

Yes, premature ejaculation can often be effectively managed or treated with lifestyle changes, behavioral techniques, and sometimes medication.

2. Are there any side effects associated with numbing agents for premature ejaculation?

While numbing agents can help delay ejaculation, they may also cause temporary loss of sensation or transfer to your partner, leading to decreased sexual pleasure.

3. How long does it take to see results from pelvic floor exercises?

It varies from person to person, but consistent practice of pelvic floor exercises can lead to noticeable improvements in ejaculatory control within a few weeks to months.

4. Should I be concerned if I occasionally experience premature ejaculation?

Occasional episodes of premature ejaculation are common and usually nothing to worry about. However, if it becomes a persistent issue that affects your sexual satisfaction, it may be worth seeking advice from a healthcare professional.

5. Is premature ejaculation more common in younger or older men?

Premature ejaculation can occur at any age, but it tends to be more prevalent in younger men and may improve with age and sexual experience.

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