EXERCISES AND DIETARY TIPS PROVEN TO BOOST SEXUAL STAMINA

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“You were awesome in the bed”; these are magical words that any male would love to hear! Good sex life is central to happiness and vitality for any human being. A person remains elated and enthusiastic if he/she is sexually satisfied. A lot of people be it male or female have questions in their mind related to how to increase sex stamina or what are exercises to improve your sex life and more.

Sex has been made pleasurable by nature so that offspring are produced and the species can continue life on Earth. Every orgasm releases the hormone oxytocin which improves mood. It has also been shown to improve heart health, reduce stress and depression, improve self-esteem, and help sleep well. But as humans analyze everything, the concept of sex has also been analyzed to a great extent and has been perceived differently in different cultures. It is considered a masculine feature for males in India, creating a lot of stigmas and taboos around it. Males who are not able to have normal sex for some reason experience a lot of stress mentally which further deteriorates their capacity to perform sex.

India is a country that has gifted the world one of the best books on sex, “Kamasutra”. But it is a pity to say that the same country is not open when discussing sex or problems associated with sexual activity. The good news is that there are some simple things which when followed, can greatly improve the sex life of an individual. Simple exercises and food habits can lead to better stamina in bed. Increasing sex stamina is not as tough as perceived. Some simple exercises can help to improve sex stamina thus improving your sex life.

Want to improve your Sex Life? Then keep following things in your mind!

A few simple tips for better sex life. Some of these include:

  • Communication with your partner: Open up to your partner about your likes and dislikes, share your desires and fantasies. Knowing each other well can lead to better outcomes in bed.
  • Trying something different: The most important letdown in sex life is to get too familiar with your partner. Try different places and different ways. A change can make things hotter.
  • Exercise: Working out can boost sex stamina and also increase self-esteem by giving a toned body. A clear number of hours of exercise are not available but regular exercise certainly helps in having a great sex life. 
  • Taking ample time: Giving ample time to your sexual activity such as foreplay is very important for a gratifying experience. No matter how busy your schedule is, giving sufficient time to your sexual activity helps you build a healthier bond with your partner. Also going slowly can give you more time with your partner, eventually creating an even stronger bond.
  • Showing affection: It is not always necessary to end up with sex. Having a bath together or giving sensual massage to each other can also provide a stimulating experience.
  • Relax: Getting relaxed before sex helps a lot to boost stamina and relieve unnecessary performance pressure. Listening to soft music and cuddling together can help relieve stress and help the couple to relax and get intimate.
  • A romantic getaway: Sometimes a change of place with scenic beauty can rev up sex life. You need not go far. A nearby good place for a night out is a great idea!
  • Consulting a doctor: Sometimes the path to better sex life is to consult a doctor. A sexologist can be of great help in providing simple tips and tell you about the dos and don’ts. Also, you might be unaware that some of the drugs that you are already taking for other problems might be interfering with your sex life. Some common classes of drugs that can interfere are antidepressants and blood pressure medicines. Medical conditions like heart disease, vaginal dryness, multiple sclerosis, or depression can also hinder sex life to a great extent. 
  • How to improve orgasm: Thoughts about how to improve orgasm bothering you? Achieving orgasm is very difficult for many females. Different tips can help to reach orgasm. Some of these include fantasizing, having proper foreplay, feeling up oneself in the shower, etc. can lead to better and stronger orgasms.

Some of the exercises for better sex have been proven to be of great help in improving stamina and help to perform better in bed. Below are some of the common exercises to increase stamina in bed:

  • Kegels: Kegels is meant to strengthen the pelvic floor muscles. It is the same as if you are trying to hold your pee voluntarily. Kegel exercises benefits sexually andincreases blood circulation in that area and helps to achieve better results in sex life. It is considered one of the best exercises to increase stamina in bed. Thus it greatly benefits sexually.
  • Bridges: Bridges is done for improving sex as it helps to improve gluteus muscle and lower back. Hence it is considered as one of the best exercises for better sex.
  • Squats: Squats involves the use of many muscles of the upper as well as the lower body. These are the muscles that help a person with daily activities. One of the major benefits of squats is that it increases testosterone levels in males and so is considered as one of the best workouts for better sex.
  • Stretching: Regular stretching can help tone the muscles. Thus strength training for sex is necessary.
  • Bench press: Bench presses are a great way to increase the basic strength of the body. The broadening of the chest that occurs as a result of bench presses, increases the confidence of the male, thus bench press boots sexual stamina. This ultimately helps a lot of a good sex life and hence is considered one of the best sexual stamina workouts.

Apart from exercises, some foods have also been shown to increase sexual prowess. There are some foods that are considered top foods to enhance sex life which can be both sex strength foods and sex drive foods. Some of these include:

  • Beet: Regular consumption of beets helps to dilate the blood vessels in the genitals thus resulting in better erection in males and also help them last longer in the act. Beetroot for sex is considered to be beneficial for both males and females. It is also consumed by numerous people as it is sex endurance food.
  • Banana: Bananas are rich in potassium that increase testosterone levels, the male sex hormone. This helps males to stay longer in the sexual act and also increases their libido. Banana smoothie or shake is considered as best energy drink for sex and is classified as one of the best foods to increase stamina in bed.
  • Spinach: Spinach is rich in high-quality magnesium which helps in the generalized dilation of blood vessels. Spinach for sex benefits blood vessels to the genitals, causing arousal in both men and women. It is also rich in folate which is known as a ‘sex nutrient’. Thus spinach is considered as one of the best foods for boosting sexual stamina.
  • Pumpkin seeds: Sexual benefits of pumpkin seeds include its advantageous effects for males with erectile dysfunction. They are also prostate-friendly and hence improve overall male sexual health. They are shown to maintain hormonal balance, reduce stress, and improve stamina, increase sperm production and libido. Thus consume pumpkin seeds for sex life enhancement.
  • Nuts: Research has shown that the daily consumption of about two handfuls of nuts improves sexual activity in males. Pistachios contain antioxidants and arginine, a precursor to the vasodilator nitric oxide. Almonds have shown positive effect for better sex. Hence nuts for sexual health are a must.
  • Chocolate: Chocolate for sex has been considered an aphrodisiac (an agent that stimulates sexual desire) in women for ages and has been used for better sex since ages. Remember what they say, “flower or chocolate your girl”. There is an intriguing correlation between chocolate and sex. It can either have a psychological or biological positive impact on women’s sexuality.

Some sexual stamina boosting nutrition

Unknowingly sex and nutrition go hand in hand and it does a major role in our normal life as well. Many naturally available foods have the contents that help boost sexual stamina of men. Some of these sexual stamina boosting nutrition are regulars for us but we don’t realize that they have this added property. Some such nutritive substances are:

  • Watermelon: Watermelon is a fruit enjoyed by many of us. It contains a non-essential amino acid L-citrulline which our body converts to L-arginine. This L-arginine helps in getting better erection because it acts as a precursor to nitric oxide, a potent vasodilator.
  • Chili peppers: Chili peppers contain capsaicin, the component that makes these substances hot. This substance mirrors signs of arousal, increases heart rate and release feel-good endorphins. The end result is a better time in bed!
  • Apples: Apples contain an antioxidant called quercetin that helps in extending sexual stamina.
  • Ginger: Ginger improves sex life by aiding blood flow and improving artery health.
  • Oats: Oats contain the important amino acid that is responsible for treating erectile dysfunction. It also helps to lower cholesterol levels which is responsible for narrowing of arteries and hence decreased blood flow in the arteries around genitals.
  • Garlic: Garlic also helps in lowering cholesterol and hence improved blood flow in the genitals.
  • Pomegranate juice: Pomegranate juice has been shown to improve erectile dysfunction.
  • Avocado: Avocado contains B-vitamins that ease stress. Stress has been shown in interfering with normal sex life by decreasing libido. Avocados also help in lowering cholesterol levels and hence improve blood flow.
  • Omega-3s: Omega-3-fatty acids are shown to correct hormonal imbalances which ultimately help in improving sexual life. Omega-3 benefits for sex and is considered as one of the best nutrition for sex and have shown great benefits.
  • B-vitamins: Are you thinking of how vitamin B12 and sex make sense together? Along with Vitamin B12, other B vitamins boost sex drive by regulating sex hormones, balance them, and hence enable fertility. There are many benefits of vitamins for improved sexual performance.
  • Complex carbs: Whole grain foods, fruits, etc. contain complex carbs that take time to digest and provide filling effect for a long time. What are complex carbs? These are foods that contain vitamins, minerals and fiber along with carbohydrates. They provide energy for extended periods of time which ultimately helps in having better sex.
  • Protein: Higher amount of protein results in higher testosterone, the male sex hormone and hence high protein foods translate into better sex life. Thus there are numerous benefits of protein leading to improving sex life.
  • Calcium: Calcium is needed for the normal functioning of the body and hence calcium deficiency can result in impaired sex drive.
  • Magnesium: Magnesium causes dilation of blood vessels which increases blood flow to the genitals. Magnesium and sex have a direct relationship. Magnesium in banana results in sex benefits.

Tips to Improve Your Sex Life

Some simple things can help a long way in performing better in the bed. Some of the sex improvement tips are:

  • Begin walking! Walkingis a great exercise that helps in gaining better muscle strength, improved glucose utilization and release of important neurotransmitters. Along with walking, some simple exercises to improve your sex life as listed above can be added in regular regimen.
  • Eating the right food helps in maintaining normal levels of required nutrients which leads to better performance in every activity including sex. Some foods to eat right before sex can lead to good climax.
  • Slimming down helps to gain confidence and improves flexibility. This ultimately results in better sexual performance. Also sexual stamina training can provide better capability to have improved sex.
  • A normalvascular health is very essential for proper erection as blood flow to the sinuses in penis is responsible for the same.
  • Seeing dentist helps to maintain oral hygiene that is crucial for having overall good health. Dental health for sex is important because oral sex can also be improved by having proper dental health. Seeing a dentist is essential to prevent certain diseases and also improve certain aspects of sex.

Frequently Asked Questions for boosting sexual stamina:

  1. Can certain exercises really lead to better sex?

Yes, a lot of simple exercises can help having better sex. These are the ones that don’t need specific places to visit and can be easily done at home. Below are some exercises for sexual performance enhancement:

  • Kegels
  • Bridges
  • Squats
  • Stretching
  • Bench press
  • Weight-lifting
  • Fast walking
  • Yoga
  • Swimming
  • Push ups
  • High intensity interval training
  • Lying leg raise
  • Pigeon pose
  • Lunge
  • Plank

How to increase stamina in bed without pills?

Pills usually treat the symptoms but not the underlying cause. Simple exercises and foods can lead to better stamina. The exercises include simple ones like kegels, squats, yoga, lunges, etc. can lead to increased stamina. Some of the simply available foods that helps in increasing stamina are beets, bananas, pomegranate juice, watermelon, asparagus, oats, garlic, ginger, dark chocolate, nuts, etc.

What exercises make you better in bed?

Simple exercises can improve your sex life. Some of the exercises to make you better in bed are given below:

  • Kegels
  • Bridges
  • Squats
  • Stretching
  • Bench press
  • Weight-lifting
  • Fast walking
  • Yoga
  • Swimming
  • Push ups
  • High intensity interval training
  • Lying leg raise
  • Pigeon pose
  • Lunge
  • Plank

What home remedies can I use to last longer in bed?

Some simple home remedies can help to increase stamina in bed. Some increase libido ultimately leading to better sex. Examples include drumstick, pomegranate juice, velvet beans, orchic extract capsules, shilajit, pine pollen powder, etc.

Thus there are several ways of improving one’s sex life. The right amount of exercise and the right food, both in quality and quantity, can help to have a great sex life. A better physique with flexibility can boost confidence and lead to better bonding. Communicating with your partner and letting him/her know about your expectations or fantasies is a good way of improving outcomes in bed. Good sex life can help one remain enthusiastic, creative, and have a fuller life. The more satisfied the body is, the clearer is the vision.


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