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A lot of men are seeking the solution to last longer in bed naturally. The most important thing is of course to release the mind from all of the expectations and myths that men should last very long in bed, even for a couple of hours. That certainly isn’t natural and most of the women do not require more than 20 to 40 minutes to become fully satisfied. Premature ejaculation can be emotionally difficult to cope with, not only for men but also for their partners. However, this is something that affects a great majority of men at some point in their life but there are some elegant, natural and highly efficient ways to overcome this problem.

Exercises to last longer in bed

A simple exercise that can drastically improve the men stamina in bed is known under the name Kegel’s exercise. The exercise is named after Dr. Anrold Kegel, and it consists of rhythmic contractions and relaxing of the muscles that form the pelvic floor. This exercise is used in treatment of prostate pain, prostatitis, and swelling resulting from benign prostatic hyperplasia. However, these simple exercises can increase the sexual pleasure and cure the problem with premature ejaculation by improving the muscle tone and strengthening the pubococcygeus muscles of the pelvic floor. Women may also benefit from these exercises as they help them to achieve more intense orgasmic experience.

How to do the exercises?

First and the most important thing is to find the right muscles. The easiest way to do so is to stop the urine flow on purpose while urinating. The muscles which need to contract before the urine stops flowing are the targeted muscles. Another important thing is to avoid doing the exercises with the full bladder since this may even weaken the muscles instead of improving their tone. Once you have found the muscles, you can begin with the workout. 

The core of the exercise is to contract the muscles of the pelvic floor and hold the contraction for a couple of seconds. Then, relax the muscles for a couple of moments before contracting them again. Repeat a couple of times in a row and gradually, in a course of a couple of days or weeks, build up to holding the contraction for 10 seconds. It is important to remain focused and avoid flexing the muscles of the abdomen, thighs or buttocks. It is also recommended to continue breathing freely in the course of the exercise and repeat the routine at least three times a day.

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