Any man’s life would be incomplete without establishing strong sexual bonds with his partner. Sex is not only about bearing and giving birth to children but also about making life pleasurable and enjoyable through physical, emotional and mental fulfillment.
But not every man has the potency and is fortunate enough to achieve everything in his life.
Sex life may not be identical throughout life as a man goes through different hormonal and physiological changes, faces the burden of work and financial changes and lacks proper nourishment and rest. Due to failure in bed, the man finds himself in conflicting situations with his wife and resorts to alcohol and any form of drug abuse.
Some proven techniques will help the man to increase sex time naturally and gain pleasure for a longer time in bed:
Do Exercise Daily
1. Kegel Exercise
Kegel Exercise for men is important to increase sex time naturally as it helps in tightening the muscles and tissues of the genital area of the males. Thus making the man achieve an erection for a longer time. It will help in bringing relief from prostate pain and disorder.
How to do the kegel?
As you will be lying down straight over the floor and lifting the lower part of the body up, you will be pulling and contracting and holding the breath and then releasing the muscles.
It will not enhance the muscle strength of men from the shoulders to the toes but will strengthen the erection and increase the performance time.. It will enable the man to give more pleasure to his partner in bed..
How to do Plank?
You must lie down facing the floor and keep your forearms on the floor and raise your body from the floor and move your navel inwards and hold for at least 10 seconds. Later, you can extend to 20, 30 and 60 seconds.
It is another form of muscle-building exercise for men and it is known for enhancing the size and strengthening the erection. Quite similar to the plank, one can do it regularly to improve performance in bed. It will reduce obesity, burn calories, broaden the muscles and increase performance capacity and time. It will raise the testosterone and sperm count.
How to do push-ups?
You can start off with your plank position by facing the floor and raising the body from the floor. While positioning your hands below the shoulders, come closer to the floor and inhale and after that push up and exhale. You must keep your legs, spine and neck in an appropriate alignment.
4. Pelvic Floor Exercises
Including kegel, plank and push-ups, you can practice other pelvic floor exercises which may be squatting and bridging. These pelvic floor exercises will increase blood circulation downwards and strengthen the erection and enhance the performance time.
How to do squatting and bridging?
Squatting: As you do normally while passing your stool by sitting down on the Indian toilet seat by not letting your buttocks touch the ground. This posture should make you feel that you are sitting on an invisible chair and then lifting yourself up and down frequently for at least ten times.
Bridging: Lying down and facing the roof of the room, you can lift the lower part of the body upwards which includes your hips and pelvic muscles a few inches upwards and coming down after 3 to 8 seconds. You can do this 10 times a day.
It is a very simple exercise that any person can do to increase sperm, reduce obesity and enhance muscles in the body.. It will improve the functionality and flexibility of the lower part of the body.
How to practice the Lunge?
It is when you stand and keep one side of your feet forward and drop the body straight down and then up. You can do it ten times until you switch to the next side.
It helps in raising your muscles high up and improving your performance level.. Contrasting with unilateral exercise like a lunge, you are also lifting any weight to enhance your testosterone and manhood.. It is far more effective than the lunge in improving the sexual stamina of a man..
How to practice deadlifts?
It is when you stand straight and use different weight-lifting devices to boost your muscles and strength. As a beginner, you can try lifting low-weighted devices.
Eat Healthy Foods
Studies have found that it has the potency to enhance sexual stamina and performance time in bed and strengthen the erection. Many would call it a natural Viagra for its ability to heal impotence in man. It will add to your body with the necessary nutrients like magnesium, potassium and amino acids.
It will add to your body with the necessary nutrients like magnesium, potassium and amino acids.
Almonds are one of the high protein dry fruits, With the richness of Vitamin E, monounsaturated fats, calcium and magnesium in almonds, you will experience high-performance levels of bed. It will increase the blood circulation in the penile area and strengthen the erection potency and time.
It is the abundance of amino acids and flavonoids that makes for a perfect solution for erectile dysfunction management and relief from stress.
A higher concentration of potassium in bananas makes for a better food for sexual power boosting in men and reversing the chances of impotence. Rich in iron, it increases the amount of hemoglobin and stimulates faster blood circulation in the penile area
5. Fatty Fish
There are different fish that are not only good to taste and possess necessary nutrients like Omega 3 fatty acids and proteins to boost the performance time, cleanse the blockage in the penile area and strengthen performance for a longer time.
Use Ayurvedic Herbs
Ayurvedic herbs have been used for several centuries to promote sexual wellness and the reproductive potency of man. Further, these herbs promise balance in vata, pitta and Kapha and boost the immune system.
If you want to increase your sex time naturally we advise you to take ashwagandha on a daily basis, as It ensures to improve the quality of sex life by enhancing the testosterone and semen quality and its count.
Shilajit is a popular herb belonging to the Himalayas, is known for revitalizing the manhood qualities of man and enhancing physical and mental strength. If taken in proper dosage, it will definitely boost strong erections and increase the sexual timing in the bed.
It would make the man highly capable of performing in bed by enhancing the luteinizing hormone. As known as LH, it improves the range of testosterone and sperm quality.
It is another highly valued spice or herb originating from the Himalayas for reversing sexual incompetence and revitalizing the sexual and reproductive health of man. It is capable of cleansing the toxicity from the blood and boosting strong erections.
It is known for enhancing the sexuality of men by releasing a good amount of testosterone and acting as a mood booster.
As per the high levels of lab studies done on animals and also on humans, it is known for stimulating the sexual behavior of men along with the performance quality and time. Reproductive capacity is yet to be established with further studies on men.
Kick Unhealthy Habits
Failure to perform in bed often tempts the man to smoke nicotine or other prohibited substances and drink alcohol. Such dependency does not give a solution to a man who is looking for ways to gain the lost potency and have strong erections.
It becomes necessary to analyze where you are going wrong and how to give a check to all the growing bad habits that are ruining your performance and relationships with your partner.
Nicotine and other harmful chemicals present in tobacco and other types of prohibited drugs restrict the flow of blood to the penis. Therefore, one fails to gain and maintain an erection for a longer time in bed.
Drinking alcohol weakens the nerves and blocks the blood vessels that connect with the penis and are responsible for causing erections. However, drinking frequently or excessively will cause interruptions in erections and increase stress levels. Instead of relying on alcoholic substances and caffeine-enriched drinks, one should rely on juices made from pomegranates and grapes to restore sexual health in a natural way.
Avoid Unhealthy Foods
You must be on high alert regarding the diet if you want to revive your sexual performance and strengthen your erection and enhance the erection time. Staying away from saturated and trans-saturated fats may be necessary which you may derive from fried items, red meat and sodium-enriched foods. In fact, anything harming your stomach, may not get well with your sexual organs.
Minimum Screen Time
Checking frequently on social platforms or getting absorbed in internet surfing and watching television may ruin your metabolism and spoil your sleep. Apart from whatever you do in the office, setting a limit to screen time of 2 hours will help you gather spirit to spend quality romantic time with your partner and have passionate sex for a longer time.
Increase Your Melatonin Levels
The human body releases hormones by responding to darkness to regulate the sleep and wake pattern and reduce stress levels. Low melatonin levels may lessen the capacity of man to perform for a longer time. Studies have raised doubts regarding the low melatonin levels causing depression and anxiety.
However, there are following ways to improve the quality of melatonin in your body which may get reduced by age, wrong lifestyle choices and health disorders:
Get Some Sunlight
Reaching out to the Sun after the day break for 15 minutes to 30 minutes or engaging in a casual walk in the afternoon between 1 pm to 3 pm for at least 15 minutes will boost Vitamin D and restore the lost melatonin levels.
Eat Tryptophan-rich Foods
A sufficient amount of tryptophan in the body will help in dealing with depression and anxiety and boost healthy sleep. You will be able to derive enough tryptophan by drinking milk and eating cheese, canned tuna, chicken, turkey and oats.
Take a Warm Bath
Warm bath will help reduce the body temperature, and induce deep sleep and relaxation in muscles. It would lead to an increase in melatonin production.
More Things to Do to Increase Your Sex Time Naturally
Reduce Your Stress
Feeling under pressure every moment of life will disrupt the bonding that you are required to build with your partner. Do not let the increasing stress levels control your physical and mental bonding with your partner. Be innovative in finding ways to go out for entertainment with your partner., you can go out for a vacation, watch a movie or any romantic place for candlelight dining.
Focus on Foreplay
Between husband and wife, foreplay is essential to regain the lost ground of passionate feelings towards each other and sexual intimacy. It would involve kissing, touching and hugging in an intimate way which actually boosts the increase in the feel-good hormones. Foreplay plays effectively in improving the sex timing.
Get Enough Sleep
Having eight hours of uninterrupted sleep is essential to restore sexual energy, and sex hormones and revitalize overall health. It will help the brain to respond in a positive manner in regulating the hormones for performance in bed.
Manage Chronic Health Problems
Chronic health disorders like cardiovascular problems, diabetes and any autoimmune disease may release more stress hormones, and pain and thus unsettle the relationship dynamics with the partner. Regular check-up, diagnosis and medication is advisable to reverse erectile dysfunction. The more you rely on ayurvedic herbs, a balanced diet and yoga along with counseling from the expert, the easier it will be for you to heal your erectile dysfunction and early ejaculation.
Improve Relationship Quality
Scientific research done by psychologists has proven that investing quality time and giving full attention to emotional, physical and mental needs will surely give effective results in reviving lost passion and romanticism in the relationship.
Try Sex Therapy
Consulting a sex therapist regarding your sexual incompetence and low performance in bed will definitely help find a solution. The therapist will be able to analyze the causes behind the poor performance and come up with positive solutions. Engaging your partner in the therapy session will reverse the strained relationship and help find new ways to achieve ultimate pleasure.
Some proven techniques will help the man to enhance his sexuality and gain pleasure for a longer time in bed. It will not enhance the muscle strength of men from the shoulders to the toes but will strengthen the erection and increase the performance time. These pelvic floor exercises will increase blood circulation downwards and strengthen the erection and enhance the performance time. Studies have found that it has the potency to enhance sexual stamina and performance time in bed and strengthen the erection. If taken in proper dosage, it will definitely boost strong erections and increase sex time naturally.