Every adult should know and perform stamina increasing exercises since sex is a natural part of the human life.  Even though sexual activity generally declines with age, certain stamina workout could help treat complications in sexual health such as erectile dysfunction, weak erection and quick ejaculation. These stamina workout had been found to help improve sexual health even in ageing persons. This article discusses some of the stamina increasing exercises that would definately improve your sex life through enhanced testosterone production, improved stamina and strengthened muscles.

  1. Sleep

This might not be regarded as a physical exercise, but it is listed here because of the important role it plays in enhancing sex drive.

Have you noticed that sex desire seem to increase just after waking up from a good night rest? This is because of the hormone testosterone.

Testosterone, the hormone that is mainly responsible for sex drive and sex life has been found to increase during sleeping hours and reduce during waking hours. This means testosterone is produced during sleep. This also means that poor sleeping habit can lower your testosterone thereby lowering your sex drive. Sleeping for 7.5 to 8 hours per night is regarded as quality rest and would definitely boost your sex drive.


  1. Kegels

Kegel or pelvic floor exercise, consists of contracting and relaxing the muscles that form part of the pelvic floor repeatedly according to Wikipedia.

Kegels are regarded as one of the best stamina increasing exercises for men. They help strengthen the pelvic floor muscles, including the pubococcygeus (PC) and perineal muscles.

The pubococcygeus (PC) muscles help stop the flow of urine while the perineal muscles supports erectile rigidity and provide the power behind ejaculation. Kegels are stamina workout that help treat erectile dysfunction, premature ejaculation and overactive bladder.


  1. Plank Pose

sex life

The plank pose stamina workout requires you to maintain the up position of a push up exercise. The hands are shoulder width apart, thighs together, and the back is held slant and stiff like a plank. This position is held for about 20 minutes and released. This exercise give your arm staying power for missionary or other top sex positioning. They build the muscles involved in thrust and strengthens your core; thus, improve your sex life.


  1. Lying Leg Raises

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This stamina workout exercise helps men especially to last longer in bed by strengthening the muscles of the waiste region.

It involves lying flat on the back with your legs stretched horizontally in front of you. Raise the legs up gradually till it is perpendicular to your body and the floor. Then, slowly lower the legs back down until they are very close to the floor. Repeat the exercise with control and precision for about five to ten times, rest for a minute and continue.


  1. Push-Ups

Push-Ups; like other stamina increasing exercises, strengthens the arms and the upper body for on-top sex positions. Consistent push up exercise helps develop a strong thrust and overall better upper-body strength during sex.

Take the plank position, with hands under the shoulders and feet straight out.

Lower the chest to the floor and back up with the back and legs kept tight and straight. Repeat for as much as your strength can carry. This position can be modified by spreading out the legs, hands, or clapping after each push up with the body still in the straight position


  1. Squats

Squat stamina workout are known to increase blood flow to the pelvic region and testosterone levels in general. They also build the muscles of the lower body. This enhances better thrust and powerful orgasm. You do this exercise by  bending at the hips and knees while keeping the back straight. Keep the shins as vertically straight as possible to keep the knees directly over the ankles. As you go down, you can slowly raise your arms straight in front of you to shoulder level. Slowly rise back to standing and repeat at least ten times.




  1. Stationary Lunges

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A lunge is a one of the single legged bodyweight stamina increasing exercises that strengthens the hips, thighs, quads, hamstrings, and core. Lunges develop endurance, mobility, stability, lower-body strength and improved sex life. Lunges also help even muscle imbalance and increase blood flow to your pelvic region; thereby, enhancing sexual activity.

Doing a lunge:

Stand up straight, then step one foot forward.

Then bend both knees to 90 degrees in a way that maintains a straight upper body.

Stop when the lower back knee is close to the ground, about an inch to the ground.

Stand up to the initial position of one foot forward one foot backward. Repeat 10 times before switching legs. Continue for as long as you can go.


  1. Swimming

According to a Harvard research, Long distant swimmers had sexual activity at their 60s comparable to non swimmers at their 40s. This activity can be traced to endurance developed during long distant swimming. Swimming is also a good weight loss strategy, which would lead to better sex.

A randomized, single-blind study of 110 obese men with ED found that losing just 10 percent of their body weight improved sexual function in one third of the men. Source: Nigerianbulletin


  1. Weight Lifting

Like other endurance and strength building stamina workout, weight lifting causes the body to produce testosterone, an important hormone for male sex drive. Weight lifting would also build the muscles of the arms which help’s the male to position and last longer during missionary sex.


This Post Has 3 Comments

  1. Good morning. This post is very good and I appreciate it. I want to ask please, did you write these exercises based on experience or just as a result of the General scientific findings?

    Please I await your response because I’ve tried so many but it’s not working. Thanks

  2. Hello Ochokunu, Thanks for reaching out. The article is a product of research work involving interview sections with specialists. If you think you require a personal section with a sexologist, you can contact me through the number 08165679741. I will be glad to direct you to a specialist who would be very helpful.


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