Natural Ways To Improve Your Sexual Stamina, Endurance, And Erections

If you think your stamina and endurance could use a boost, here are a few natural ways to improve them. These tips might also be useful in helping you achieve and maintain a stronger erection. These ideas will definitely improve sex life for you and your partner and make it more pleasurable.

Start With Foreplay

Instead of going straight to intercourse and feeling bored, begin with foreplay. Passionate kissing, sensuous massage, and oral sex are all great ways to spice up your sex life and make it more interesting. When you start slowly, you will last longer.


Before getting it on with your partner, try masturbating to get familiar with the pleasure zones on your body.

Be Free

Remove all expectations from your mind. These will only put unnecessary pressure about performance on you and your partner. Just focus on enjoying each other.

Have Sex More Often

You’ve heard the saying, “practice makes perfect”. Same goes for sex. By doing more of it, you will not only become really good at it, you’ll also build stamina

Lubricate Well

Research suggests that men who use condoms, as well as lubrication, sustain themselves longer during intercourse than those who do not.

Activate Your Pelvis Muscles

Pelvic muscles are of utmost importance in sexual intercourse. By strengthening them, you can improve your sexual endurance so you and your partner can derive greater pleasure from having sex.

Be Active

Great stamina requires more energy and effort. This can be achieved through regular exercise. Exercise promotes better blood circulation and therefore improves stamina.

Try Squats

If you’re a novice and you want to improve your performance, try body weight squats. You don’t need any equipment than your own body for these. For even greater stamina, you can try one-leg squats or full squats.

Bench Press

  • Lie down on a flat bench, making sure that you are not arching your back and grip the barbell with your hands shoulder-width apart, palms facing your feet, and press the barbell straight up and back down.
  • Doing the presses on an incline will place more emphasis on your upper chest, whereas a decline will place more emphasis on your lower chest.


Lunges exercise the same muscles as squats, but they also strengthen gluteal muscles. They also enable more stability and balance because they work the calves and lower back muscles as well.

  • Stand with feet hip-width apart
  • Hold a dumbbell in either hand; if desired
  • Take a big step forward with your right leg
  • Bend both knees to slowly lower your body
  • Don’t bend knees more than 90 degrees and keep the front knee aligned over your front ankle
  • Step back to start position and repeat with left leg
  • For explosive lunges, jump and switch legs in midair.


Kegel exercises are not just for pregnant women preparing for labor. It’s a great way to strengthen your pelvic floor muscles and last longer in bed. Having control over your pelvic muscles will help you get and maintain a stronger erection. Start by doing this simple exercise. When you visit the bathroom, try to start and stop the flow of urine.


Regularly stretch your arm and leg muscles to avoid cramps. By stretching, you avoid muscular pain which could interfere with your ability to last long in bed.

Maintain A Healthy Weight

Ensure that you are at a healthy body weight considering your height and body structure. Work on losing weight if you need to with diet and exercise. If you are underweight, talk to your physician or nutrition expert about ways to achieve your ideal weight. Being right where you need to be weight-wise can boost your sexual stamina.

Get Enough Protein

The amino acids contained in high-quality proteins help our bodies function optimally. Make sure you eat plenty of protein in the form of lean meats, low-fat dairy products, and egg whites.

Have A Balanced Diet

Eating a well-balanced diet that consists of ample fruits and veggies, low-fat foods, and lean meats, your body will be healthy and increase your overall physical and mental stamina which will, in turn, lead to increased sexual stamina as well.

Don’t Eat Too Much Before Sex

Pigging out on tasty food can lead to drowsiness so if you’re looking to have great sex, avoid overeating.

Minimize Alcohol

It’s great to have a drink to get you in the mood, but don’t overdo it. Alcohol can mess with your ability to maintain a strong erection and cut your stamina.

Sleep Well

Sleep deprivation can cause havoc with your sexual stamina. If you want better sex, first focus on better sleep.

Keep Stress Away

Learn to manage stress by taking the time to relax, meditate, do yoga, tai chi or other stress-management technique and concentrate on improving your mood. This will automatically lead to better libido, erections, stamina and endurance.

Improve Blood Circulation

Good circulation is key for stronger and longer erections. Getting a sensuous massage from your partner can improve blood flow and release sex hormones as well.