Up to 1 in 3 men suffer from premature ejaculation, but you can do something about it\u2026 provided it\u2019s your erection, of course.<\/p>\n
Loads of blokes suffer from problems in the bedroom from time-to-time. It\u2019s totally normal to get over-excited and struggle with maintaining a strong erection. In fact, experts estimate that up to one in three guys has experienced premature ejaculation<\/a>.<\/p>\n \u201cWe don\u2019t know precisely how many men have it because embarrassment stops many of them from seeking medical help, but it may be up to a third of men,\u201d Dr Sarah Jarvis, clinical director of Patient.info said.<\/p>\n \u201cIt can have a huge impact on confidence and often affects relationships, and can even lead to depression. In fact, I often see men coming in for the first time to talk about it when it has led to the break-up of a relationship.\u201d<\/p>\n But just because it\u2019s a common issue, that doesn\u2019t mean that you can\u2019t do anything about it. Men\u2019s Health has put together a four-step gym plan for strengthening erections and reducing the chances of shooting too early. Part one deals with the premature ejaculation and part two is all about strengthening your performance in the bedroom.<\/p>\n \u00a0<\/p>\n \u201cWell\u2026 at least it isn\u2019t in my hair\u201d \u2013\u00a0that guy\u2019s missus, probably. Pic via Getty Images.<\/p>\n \u00a0<\/p>\n 3 sets of 30 reps. 3-4 times a week<\/p>\n Think Kegel exercises<\/a> are only for women? Think again. All men should be doing them \u2013 whether you\u2019ve got any issues or not \u2013 because everyone can benefit from stronger pelvic muscles. They help to improve bladder and bowel control, which can prevent any leaking from happening. And they also help achieve erection and prevent premature ejaculation.<\/p>\n Squeeze the muscles you\u2019d use to stop a stream of pee and hold that contraction for up to two seconds \u2013 being careful not to use any other muscles but those deep pelvic ones<\/p>\n \u00a0<\/p>\n Sometimes performing missionary can be quite hard on the arms and shoulders, so this move will help condition you for sustaining the position for longer.<\/p>\n Stand with your feet slightly wider than shoulder-width apart \u00a0<\/p>\n Squats are fantastic full-body moves which help to tighten the core, the glutes, the pelvic muscles \u2013 and by adding weights, also the arms.<\/p>\n Stand feet shoulder-width apart, holding a weight up to the chest \u00a0<\/p>\n Everyone could do with a little more thrusting practice, right?<\/p>\n Sit on the ground with your shoulder blades resting on the bench Hip thrusts are also amazing for women too (less for thrusting, more for strong butt muscles!).<\/p>\n It\u2019s actually one of the moves that Victoria\u2019s Secret models do before their shows. So why not practice them with your partner?<\/p>\n \u00a0<\/p>\n Sometimes, just reaching for a tissue is all it takes. Pic via Getty Images.<\/p>\n So, is there anything else you can do besides these moves to improve things \u2013 without resorting to drugs?<\/p>\n Dr Jarvis told us that there are several easy lifestyle hacks you can try to reduce your chances of premature ejaculation, including:<\/p>\n \u00a0<\/p>\n Wrapping up can reduce sensation which may buy you a bit of time because sex won\u2019t feel as intense. Condoms are also the only form of contraception which protect you from STIs\u2026and there\u2019s nothing like a venereal disease to put you off getting down and dirty, is there?<\/p>\n \u00a0<\/p>\n Having sex more often and getting your partner to go on top may help to delay the inevitable. Any excuse!<\/p>\n \u00a0<\/p>\n This involves stopping sex just before you orgasm, and waiting for your erection to subside a bit before going again.<\/p>\n Ideally, you should try that three times before allowing yourself to orgasm.<\/p>\n You might need to practice a bit in order to recognise when you\u2019re about to blow.<\/p>\n \u00a0<\/p>\n Squeezing the head of your penis for a few seconds just before you orgasm is another variation of the \u201cstart-stop\u201d method.<\/p>\n It might be worth getting your partner to do this for you in order to keep the mood going and to help you relax.<\/p>\n \u00a0<\/p>\n READ MORE:<\/strong><\/p>\n \u00a0<\/p>\n Body+Soul\u2019s articles are dedicated to helping you find the right product at the right price. The site may receive revenue from affiliate and advertising partnerships for sharing this content and when you make a purchase. Learn more<\/a>.<\/p>\n \u00a0<\/p>\n <\/span><\/p>\n The post A four-move workout to stop you knocking off early in bed<\/a> appeared first on Stockhead<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"Premature ejaculation<\/h2>\n
Kegels<\/h3>\n
Strengthening erections<\/h2>\n
Hindu press-up \u2013\u00a010 times\u00a0<\/h3>\n
\nBend over and place your hands on the floor \u2013 keeping your legs and arms straight as you do so (bending from the hips)
\nThat\u2019s the start of the position. Now dive your upper body towards the floor before bending backward and straightening the arms, looking upwards
\nGo back to the starting position and go again.<\/p>\nFront squat \u2013\u00a05-10 times<\/h3>\n
\nPush your hips back and bend your knees to lower your weight \u2013 making sure to keep your weight in your heels and not the toes
\nDrive your heels into the floor to push yourself back up to the start<\/p>\nHip Thrusts \u2013\u00a03 sets, 10 reps\u00a0<\/h3>\n
\nHold your weight on upper thigh, arms straight
\nBend to touch bum down to the ground
\nThen hinge back up, leaning back onto the bench \u2013 hips in the air
\nSo when you\u2019re up, you should have a straight line from shoulders to knees \u2013 feet always stay rooted to the ground
\nYou should feel this in the bum and the backs of the legs<\/p>\n1. Wearing a condom<\/h3>\n
2. Changing position<\/h3>\n
3. Try the \u201cstart-stop\u201d method<\/h3>\n
4. Give it a squeeze<\/h3>\n
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Matty J\u2019s health and fitness routine is more relatable than you think<\/a><\/h4>\n
Penis development disorders are on the rise, and nobody knows why<\/a><\/h4>\n