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Last Longer In Bed: Tips On How To UP Your Game

UPGUYS > Blog > Sex > Last Longer in Bed: Tips on How To UP Your Game
The person who wrote this article

Written by the UPGUYS Editorial Team
Published on January 01, 2022

You've all heard that "nice men finish last," right? When it comes to intercourse and sexual activities, most men prefer and wish to last longer in bed. 

This could either be because they simply want to last longer during penetrative sex or because they are experiencing premature ejaculation and are looking for things to do before and during sex to have longer intercourse. 

Read moreDopamine's Role In Premature Ejaculation & Sexual Health

This article shares a few tips on how to last longer in your sexual encounters and how to delay orgasm. 

You are going to read:

-What to do before sex to last longer

  -Get to a healthier weight

  -Make some dietary changes

  -Do pelvic exercises regularly

  -Talk to your partner

-What to do right before or during sex to last longer


  -Use desensitizers

  -Use condoms

  -Be focused and present

  -Remember: No rush for penetration is key

  -Do the 'squeeze technique"

  -Find your position

-Key takeaway

What To Do Before Sex To Last Longer

Among the things to do to have longer-lasting erections, some are mainly about the lifestyle choices you've made so far. 

In order to be able to treat premature ejaculation, you need to first address some of your choices and make permanent changes in your lifestyle. It doesn't seem very easy, but it's all worth it.

Read more: Premature ejaculation home remedies

Get to a Healthier Weight

Losing those extra pounds can make a considerable difference in general health and mental status. It is not as easy as it sounds, but many of our problems go away once we are in the right shape. 

Keep in mind that having excess weight and obesity decreases your sex drive and increases the chances of diseases that cause erectile dysfunction (ED). Diseases caused by extra weight include but are not limited to, high cholesterol, high blood pressure, and type two diabetes.

Plan your meals and include more nutritious foods. Count calories and stick to your plan. You will start feeling the difference quite soon.

Read more: Weight Loss And ED: What You Need To Know

Make Some Dietary Changes

Obviously, food intake is key to our health. The type of food we consume determines what kind of vitamins and minerals fuel our body parts, and consequently, it affects our performance. 

To avoid erectile dysfunction and premature ejaculation, and to have better, longer erections, consider eating the following:

  1. Fruits and vegetables
  2. Whole grain
  3. Foods with L-arginine
  4. Mediterranean food: Studies show that Mediterranean food has a positive impact on underlying diseases that cause erectile dysfunction

Equally important, avoid eating:

  1. Fatty and fried food
  2. highly processed food

The following are some healthy examples you can add to your diet from today:

Vegetables: Kale, spinach, and carrots

Starchy Vegetables: Sweet potato and beets

Fruits: Apples, bananas, and grapes

Nuts and seeds: Almonds, walnuts, pumpkin and sunflower seeds

Legumes: All beans, lentils, and peanuts

Healthy fats: Extra-virgin olive oil and avocados

Others: Chicken and turkey, eggs, and Greek yogurt

The type of food we consume determines what kind of vitamins and minerals fuel our body parts, and consequently, it affects our performance.

Do Pelvic Exercises Regularly

Yes, you need to get moving! But, this moving is different from walking or running. You need to exercise your pelvic floor muscles. Pelvic floor muscles help with controlling urination and ejaculation.

So, by improving your pelvic floor muscles, you can delay orgasm and have longer-lasting erections. 

Dr. Christopher Asandra, the chief medical officer of NuMale Medical Center, believes that a commitment is required for kegel exercises to work. But if consistent, these exercises help both biological men as well as biological women. 

Read more: Erectile Dysfunction Exercises: Lift Your Mood As Well As Your Member

By improving your pelvic floor muscles, you can delay orgasm and have longer-lasting erections.

Talk to Your Partner

Stress and lack of self-confidence have huge impacts on the performance of the reproductive organs. They can cause premature ejaculation and other performance issues. 

One way to avoid them and to better our sex life is to talk to our partner about whatever feelings we are going through. It is a good idea to speak to your significant other about any stress, frustration, or even boredom you are experiencing.

If you decide to talk to your partner, here are some tips on how to have a healthy, productive conversation:

  1. Remember that your partner needs to be ready for this conversation too. So, choose your timing wisely and expect to delay it till your partner is prepared too. 
  2. Don't forget to reassure your partner that whatever you are going through is not their fault. You want to make things better about your own confidence, but you don't want to ruin theirs.
  3. Remember that you need to think beforehand and clearly see your expectations about sex and intimacy. Sometimes, we are subconsciously affected by social media. Social media has positive but also negative effects. You need to be aware of that.
It is a good idea to speak to your significant other about any stress, frustration, or even boredom you are experiencing in your sex life.

What To Do Right Before or During Sex To Last Longer

All the ways mentioned above about how to last longer in bed are proved helpful and backed by science. But you do need some time to work them out. In the meantime, there are some tips and tricks you can use if you experience erectile dysfunction or premature ejaculation to help you have delayed ejaculation and, eventually, to last longer in your sexual encounters.

Read moreDepression & Premature Ejaculation: Deciphering Men's Dual Struggle

Here they are:


You can delay your orgasm by masturbating right before your sexual encounter because masturbation is believed to prevent premature ejaculation.

In fact, based on a study, penis root masturbation is a treatment for primary premature ejaculation. 

To perform penis root masturbation, you can place your thumbs near the base of the penis and rub it up and down. You can also do it in a circular motion. Continue this until an orgasm is about to happen, then stop.

There are many techniques you can use during sex to delay your orgasm. Just focus, be present and apply the tips and tricks mentioned in this article.

Use Desensitizers

The desensitizer gels and creams can lessen the sensation of the penis, and because of that, ejaculation can be delayed. 

But, these creams and gels contain local anesthetics and, therefore, cannot be used frequently. 

Remember, because of the numbing effect these creams and gels have, they can also numb your partner's skin. It's better to wash it off before penetration.

Make sure your partner is not allergic to the ingredients of this desensitizer.

Read morePremature ejaculation in sensitive penis

Use Condoms

Condoms are the best way to prevent sexually transmitted disses (STIs) and pregnancy. They can also delay orgasm and let you last longer due to their desensitizing effect. Some condoms also have extra material or some of the ingredients of the desensitizing creams and gels and can help more if you want to have longer intercourse or treat premature ejaculation.

Be Focused and Present

You might have heard that in order to postpone ejaculation, you need to think of something unsexy, like golf. But, some believe that staying present might help you more. 

If you are present, first of all, you are giving more attention to your partner. Secondly, you can be focused on when you are about to ejaculate and stop penetration. This way, you'll be able to control when to last, to some extent.

Remember: No Rush for Penetration Is Key

If you know that you ejaculate prematurely, you can delay penetration and get to other sexual activities, like oral sex, more extended foreplay and sensual massages. 

You may also want to skip penetration altogether. According to one study, many people with vaginas do not get orgasm with penetration. So, do something that you both enjoy and helps with more delayed ejaculation.

Do the Squeeze Technique

Sometimes, you stop the stimulation but still can't stop the ejaculation. When this happens, you can use the squeeze technique. This is how you can do it:

  1. Stop the penetration and withdraw your penis
  2. Apply firm pressure to the tip of your penis, where the head (glans) joins the shaft
  3. After you're no longer close to orgasm, continue with the penetration

You can use this technique several times during intercourse. But, you should remember that your partner also is in this activity and is still aroused. You need to let them know what's happening and why you withdrew and find alternative ways to keep them aroused in the meantime. 

Read moreMastering The Start-Stop Technique: Your Key To Lasting Longer And Enhancing Intimacy

Find Your Position

Different positions have different degrees of stimulation. You might find that you have less stimulation when your partner is on top. Change your positions and find the best one that works for you.

Key Takeaway

Premature ejaculation is very common among men (30-75%). There is no shame in it, and you should be able to talk about it to your partner and to a professional. 

There are many ways to delay ejaculation and have longer sexual interactions. You can use the tips and tricks offered here or talk to your healthcare provider.

This article is written for informational purposes only and does not constitute medical advice. The information provided in the articles cannot and should not replace advice from a healthcare professional. Talk to your healthcare provider about any physical or mental health concerns or the risks and benefits of any treatment or medication.