As many as one in three men say their romantic encounters end sooner than they'd expect (or want) – no wonder that at least one study found the average romp in the sack lasts from 10 to as few as three minutes. So don't become a statistic. As is the case with any other athletic activity, your sexual performance and stamina can be improved by focusing a little on your overall fitness. Scott Hays, author of ' Built for Sex ' and ' Sexual Fitness for Men ,' says that a few basic exercises can extend your sex sessions and make them more enjoyable as well, without requiring an elaborate workout regimen. Here are his top eight exercises.
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by Men's Journal
Kegels
Not just for the ladies, kegels strengthen the
pubococcygeus or “PC” muscle, and are easy to do. “The exercise itself couldn’t be simpler,” says Hays. “Contract the PC muscle, the same one that you’d use to stop the flow of urine in midstream. Squeeze and hold for three to five seconds, then relax.” Kegels improve ejaculatory control and can lead to stronger, firmer erections. Plus, they can be done pretty much anytime, anywhere. Hays suggests doing one set of 10, three times a day. 1 / 8 Getty Images
Pelvic Lifts
“A strong pelvis means that you can hold sexual positions,” Hays explains. “Especially those that involve swiveling and twisting.” He recommends doing one set of 10 pelvic lifts every other day to exercise the muscles that attach to the pelvis and hips. Lie flat on your back with your knees bent and your feet flat on the floor. Take a deep breath, clench your abs and butt and lift your pelvis with your spine straight. Slowly and firmly suck in your abdominal wall and breathe. Hold that position for 10 seconds or more, and then relax. 2 / 8 Getty Images
Groin Stretches
Stretching your groin increases flexibility and opens up the possibility of positions that might otherwise be uncomfortable or plain impossible. Sit on the floor, and pull your feet toward your body so that the soles touch. Let your knees drop to the side until you feel a pull – just on the verge of discomfort. Hold that position for 20 to 30 seconds, but don’t overdo it. “Any more than that will tear tiny muscle fibers, damaging the area that you’re trying to loosen and strengthen,” Hays says. He recommends doing this stretch several times a day, slowly, and with controlled pressure. 3 / 8 Kane Skennar / Getty Images
Reverse Crunches
As the name implies, reverse crunches are the same as regular ones, except that they require you to raise your legs rather than your torso. Lie on your back with your arms at your sides, and lift your legs off of the ground. Keep your knees bent at a 90-degree angle so your thighs point up and your lower legs point straight forward. Next, roll your pelvis backward, and momentarily hold your hips a few inches off the floor to improve thrusting power and endurance, says Hays. Do three sets of 15 to 20 crunches, four times per week. 4 / 8 Getty Images
Lunges
Lunges work key muscles in the butt, hips, and thighs, which are the ones you rely on for support in the missionary, standing, and kneeling positions. Stand with your feet hip-width apart and, with your back straight, take one long step forward, bending your front leg until your thigh is parallel to the floor. Your other knee should almost touch the floor. Push back to the original position and repeat with the other leg for one rep. Hays suggests three sets of eight to 12 reps, four times a week.
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