how to increase potency

9 Ways For Men to Improve Sexual Performance

Improve male sexual performance

If you’re looking to maintain sexual activity in bed all night, you’re not alone.

Many men are looking for ways to enhance their sexual performance. This can include improving existing problems or searching for new ways to keep your partner happy.

There are plenty of male enhancement pills on the market, but there are many simple ways to stay firmer and last longer without having to visit the pharmacy.

Keep in mind that your penis works on blood pressure, and make sure your circulatory system is working at top shape. Basically, what’s good for your heart is good for your sexual health.

Keep reading to find other easy ways to improve your sexual performance.

One of the best ways to improve your health is cardiovascular exercise. Sex might get your heart rate up, but regular exercise can help your sexual performance by keeping your heart in shape.

Thirty minutes a day of sweat-breaking exercise, such as running and swimming, can do wonders to boost your libido.

Certain foods can also help you increase blood flow. They include:

  • Onions and garlic. These foods may not be great for your breath, but they can help your blood circulation.
  • Bananas. This potassium-rich fruit can help lower your blood pressure, which can benefit your important sexual parts and boost sexual performance.
  • Chilies and peppers. All-natural spicy foods help your blood flow by reducing hypertension and inflammation.

Here are some more foods that can help you achieve better blood flow:

  • Omega-3 fatty acids. This type of fat increases blood flow. You can find it in salmon, tuna, avocados, and olive oil.
  • Vitamin B-1. This vitamin helps signals in your nervous system move quicker, including signals from your brain to your penis. It’s found in pork, peanuts, and kidney beans.
  • Eggs. High in other B vitamins, eggs help balance hormone levels. This can decrease stress that often inhibits an erection.

Stress can affect all areas of your health, including your libido.

Stress increases your heart rate (in the bad way) and increases blood pressure. Both of these are damaging to sexual desire and performance.

Psychological stress can also affect achieving an erection or reaching an orgasm.

Exercise is a great way to reduce stress and improve your health.

Talking to your partner about your stress can also calm you down, while strengthening your relationship at the same time.

Stress can also trigger bad habits, such as smoking or alcohol consumption, which can harm your sexual performance.

What you rely on to unwind, such as smoking and consuming alcohol, could also affect sexual performance.

While studies suggest that a little red wine can improve circulation, too much alcohol can have adverse effects.

Stimulants narrow blood vessels and have been linked to impotence. Cutting down or quitting smoking is one of the first steps to improve performance.

Replacing bad habits with healthy ones, such as exercise and eating well, can help boost sexual health.

Sunlight stops the body’s production of melatonin. This hormone helps us sleep but also quiets our sexual urges. Less melatonin means the potential for more sexual desire.

Getting outside and letting the sun hit your skin can help wake up your sex drive, especially during the winter months when the body produces more melatonin.

If you’re not lasting as long as you’d like in bed, you might need some practice. While sex is the best way to practice for sex, masturbation can also help you improve your longevity.

However, how you masturbate could have detrimental effects. If you rush through it, you could inadvertently decrease the time you last with your partner. The secret is making it last, just like you want to when you’re not alone.

Sex isn’t a one-way street. Paying special attention to your partner’s desires not only makes sex pleasurable for them, but it can also help turn you on or slow you down. Talking about this beforehand can help ease any awkwardness if you need to slow down during a heated moment.

Alternating pace or focusing on your partner while you take a break can make for a more enjoyable experience for both of you.

If you have erectile dysfunction, Peyronie’s disease, or other diagnosed disorders, you may need medical treatment. Don’t hesitate to talk to your doctor about how you can improve your sexual performance.

It’s never a bad decision to exercise, eat right, and enjoy your sex life to the fullest.

There are many ways to improve your sexual performance. This can include improving existing problems or searching for new ways to keep your partner happy. Here are nine ways to naturally enhance your sexual performance without medication. If you suspect you may have a sexual dysfunction, talk to your doctor.

How to Increase Sexual Stamina: 45 Tips to Improve Strength, Endurance, and Technique

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Things to consider

Stamina can mean many things, but when it comes to sex, it often refers to how long you can last in bed.

For males, the average time between the sheets is anywhere from two to five minutes. For females, it’s a bit longer: about 20 minutes before reaching the big O.

If you’re unsatisfied with how quickly you do the deed, there are a number of things you can try to boost your stamina and improve your overall sexual performance.

Read on to learn more.

Masturbation can help you last longer in bed by releasing up built-up sexual tension.

  • Switch things up by using your non-dominant hand.
  • Gyrate and thrust your hips to increase intensity.
  • Try different strokes to spice up your solo fun.
  • Use one hand to tend to your penis and the other to play with your testicles.
  • Stimulate your prostate for a deeper orgasm.
  • Incorporate a mix of clitoral, vaginal, and anal play.
  • Add some lube to increase your pleasure.
  • Turn up the heat by exploring your erogenous zones — like your neck, nipples, or thighs.
  • Introduce a sex toy — or two — to ramp up the pleasure.
  • Consider watching, listening, or reading some erotica or pornography.

If you want to increase your stamina, you’ll need to build up your strength. A stronger body can endure more, allowing you to last longer between the sheets.


Stronger biceps means you can handle more weight when lifting, pulling, tossing, and throwing.

Exercises to try include:

  • bicep curls
  • chin-ups
  • bent-over row


Strong triceps not only make pushing easier, but they also build up the power of your upper body.

Exercises to try include:

  • bench press
  • triceps extension
  • triceps pull-down or push-down


You use your pectoral muscles for everything you do — from opening a door to lifting a glass. When you have stronger pecs, you have a stronger body overall.

Exercises to try include:

  • bench press
  • chest dips
  • push-ups


When you have strong abs, you have a more powerful core. And when you have a strong core, you’re more balanced and feel less back pain.

Exercises to try include:

  • sit-ups
  • planks
  • high knees

Lower back

A strong lower back stabilizes and supports your spine, as well as helps strengthen your core.

  • bridges
  • lying lateral leg raise
  • superman extension

Pelvic floor

Your pelvic floor controls your genitals, which means if you want to increase your sexual stamina, you need to build strong — and flexible — pelvic floor muscles.

  • Kegels
  • squats
  • bridges


Weak glutes can throw off your balance and stiffen your hips, which will affect your performance in bed.

Exercises to try include:

  • squats
  • weighted lunges
  • hip extension

Quads and hamstrings

Your quad and hamstrings power your hips and knees, which means the stronger those muscles are, the faster and longer you can go.

Exercises to try include:

  • leg press
  • lunges
  • step-up

When your muscles are loose and flexible, you have a fuller range of motion, which means you can do more — a lot more — in bed.

Standing hamstring stretch (for the neck, back, glutes, hamstrings, and calves):

  1. Stand with your feet hip-width apart, knees bent slightly, and arms resting by your sides.
  2. Exhale as you bend forward at the hips.
  3. Lower your head toward the floor, relaxing your head, neck, and shoulders.
  4. Wrap your arms around your legs, holding the pose for at least 45 seconds.
  5. Then, bend your knees and roll up.

Reclining bound angle pose (for inner thigh, hips, and groin):

  1. While lying on your back, bring the soles of your feet together, allowing your knees to open up and move closer to the floor.
  2. Keep your arms at your sides, palms facing down on the ground.
  3. Hold the pose for at least 30 seconds.

Lunge with spinal twist (for hip flexors, quads, and back):

  1. Get into a forward lunge position starting with your left foot.
  2. Place your right hand on the floor.
  3. Twist your upper body to the left, extending your left arm toward the ceiling.
  4. Hold this pose for at least 30 seconds, and then repeat on the right side.

Triceps stretch (for the neck, shoulders, back, and triceps):

  1. Extend your arms overhead.
  2. Bend your right elbow, and reach your right hand so that it’s touching the top middle of your back.
  3. Use your left hand to grab just below your right elbow, and pull your right elbow down gently.
  4. Hold for about 15 to 30 seconds, then repeat with the left arm.

In addition to relaxing your mind, controlling your breath allows your body to give your muscles more oxygen-rich blood. This can lead to a lower heart rate and may result in a better overall performance.

Strengthening your tongue can also help improve your breathing, as well as increase your stamina for oral sex.

For a strong tongue, try these exercises:

  • Tongue pull-back. Stick your tongue out straight, then pull it back in your mouth as far as you can. Hold this position for 2 seconds. Repeat 5 times.
  • Tongue push-ups. Push the bottom of the tip of your tongue as hard as you can into the front of the roof of your mouth, right behind your teeth. Repeat 5 to 10 times.

Want to improve your performance in bed? Then make sure you’re getting enough of these key nutrients.

For everyone

Capsaicin: Capsaicin is found in most hot peppers, so no wonder it helps boosts your endurance. It also speeds up recovery, which means you can go again in no time.

Capsaicin-rich foods include:

  • chili peppers
  • sweet peppers
  • ginger root

Potassium: One of the body’s most important electrolytes, potassium keeps your muscles and cells hydrated, aids in recovery, and boosts your metabolism — all of which are important if you want to keep up your stamina.

  • banana
  • cantaloupe
  • spinach
  • broccoli
  • white potato
  • tomatoes
  • carrot
  • low-fat milk or yogurt
  • quinoa

Complex carbs: Simple carbs found in pasta and bread can kill your stamina quickly. But complex carbs do the exact opposite: They help give your body a long-lasting energy boost.

Foods with complex carbs include:

  • oatmeal
  • yams and sweet potatoes
  • whole wheat bread
  • brown rice and wild rice
  • quinoa, barley, bulgur, and other whole grains
  • corn
  • peas and dried beans

Protein: Protein takes longer than carbs to break down, giving your body a longer-lasting source of energy.

  • nuts
  • tofu
  • eggs
  • lean red meat, poultry, and fish
  • yogurt, cheese, and milk

B vitamins: B vitamins — especially B-1 to B-5, and B-12 — regulate your sex hormone levels and function, which helps give your libido and performance a boost.

Foods rich in B vitamins include:

  • lean meat, fish, and poultry
  • eggs
  • peanut butter
  • avocado
  • fortified and enriched grains
  • milk and dairy products
  • leafy green vegetables

Omega-3s: Omega-3s are essential fatty acids that help balance your sex hormones, giving your libido and stamina a nice boost.

  • flaxseed, chia seeds, and hemp
  • kale and spinach
  • walnuts
  • mussels
  • tuna and other oily fish

Specifically for males

L-citrulline: Research has shown that L-citruline, a naturally occurring amino acid, can increase strength and stamina. It may also help you maintain an erection.

Foods high in L-citrulline include:

  • watermelon
  • onions and garlic
  • legumes and nuts
  • salmon and red meat
  • dark chocolate

L-arginine: The body converts L-citrulline to L-arginine, another amino acid that improves blood flow and builds protein.

  • red meat, fish, and poultry
  • soy
  • whole grains
  • beans
  • milk, yogurt, and other dairy products

Nitrates: Nitrates improves how your muscles use oxygen, which can help enhance your performance — inside and outside the bedroom.

Nitrate-rich foods include:

  • arugula, swiss chard, and other leafy greens
  • beets and beet juice
  • rhubarb
  • carrots
  • eggplant
  • celery

Magnesium: Magnesium is an essential nutrient that plays a key role in everything from energy to brain function. So when your magnesium levels are low, your stamina is depleted.

  • whole wheat
  • spinach and other dark leafy greens
  • quinoa
  • almonds, cashews, and peanuts
  • black beans
  • edamame

Specifically for females

Folic acid: Folic acid stimulates the development and growth of new cells, which helps fight fatigue and boost stamina.

  • avocado
  • lentils
  • dried beans, peas, and nuts
  • broccoli, spinach, asparagus, and other dark green vegetables
  • citrus fruits

Calcium: Calcium keeps bones strong and dense, which is important for your cells to function properly and keep your energy up.

  • skim milk
  • cheese
  • low-fat yogurt
  • salmon, sardines, and other fish with edible bones

Vitamin D: Vitamin D supports bone health and immunity, lifts your mood, and helps you maintain a healthy weight — all necessary components in increasing your stamina.

  • salmon and sardines
  • egg yolk
  • shrimp
  • fortified milk, cereal, yogurt, and orange juice

Iron: Iron is a key nutrient in maintaining energy and a healthy metabolism, which, in turn, helps build stamina.

  • red meat, poultry, and fish
  • fortified cereals
  • kale, spinach, and other leafy greens
  • lentils and beans

If you’re unsatisfied with how quickly you do the deed, there are a number of things you can do to increase your stamina and improve your overall sexual performance.