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One of the most common sexual dysfunctions in men, premature ejaculation (PE) can feel like a total buzzkill during sex. Mentally you’re hyped, preparing yourself for a marathon shag. Instead, you fall short of the finish line, leaving your partner in a state of limbo wondering whether they get a chance to finish or not. Premature ejaculation can feel disappointing for all parties involved. The thing is; premature ejaculation is completely normal with recent epidemiological studies suggesting its prevalence in Aussie men may range from 21-31%.

The average sexual stamina of a man lasts 5.7 minutes before ejaculation and this time drastically decreases to sub-2-minutes for men who experience premature ejaculation. So, if you want to know how to last longer in bed, we suggest you keep reading.

Don’t forget the foreplay

Sex is a journey. It’s not about the end goal aka the orgasm. One of the easiest ways to last longer is to engage in a little foreplay. By giving your partner some special attention, you’re giving them a head-start on their orgasm, which could remove some of the pressure on you to sustain an erection. Foreplay is particularly effective when you’re with a female partner as the extra clitoral attention will help them to orgasm sooner and bridge that orgasm gap.

Try different sex positions

If you’re familiar with premature ejaculation and want sex to last longer, mix it up by trying different sex positions. When executed correctly, a variety of sex positions can help to decrease penis sensitivity, enabling you to last longer. Sex positions like the cowgirl, where you lie on your back as your partner straddles you, remove your power to vigorously penetrate and therefore delay ejaculation.

Masturbate before sex

The answer to lasting longer in bed could lie in a little preparatory solo action. Just like a volcano, sexual energy builds over time. The longer you go without an orgasm, the more the body craves it and the easier it becomes for you to blow when the time arrives. If you know there’s a chance of things heating up later in the day, unashamedly take a moment to rub one out a few hours beforehand.

Improve your cardio fitness

Never skip cardio day. There’s a reason the experts all praise this piece of advice. Turns out, lasting longer in the bedroom could stem from improving your cardiovascular health. Whether it’s running, hiking, swimming, or playing footy, cardio-styled workouts may provide protection against sexual dysfunction. The trick is to vary the types of cardio exercise, so your body doesn’t become too accustomed to a specific routine.

Desensitise with condoms, creams, and sprays

Sexual sensations and a sensitive penis are collectively the recipe for premature ejaculation. One way to sustain an erection longer is by desensitising the penis with condoms, creams, and sprays. Condoms already provide a level of desensitisation, and this can be enhanced via the use of condoms treated with a desensitising gel. Other worthy options include delay sprays and topical numbing creams.

Strengthen your pelvic floor muscles

Having a weak pelvic floor can make it difficult to control when you ejaculate. Just like you strengthen your chest and arm muscles, it’s important to include movements that strengthen your pelvic floor in your weekly routine. While it may not sound as fun as a gym sesh with your mates, pelvic floor exercises help to pump blood into the erectile tissue of the penis, resulting in a longer-lasting boner.

Seek out PE treatments

When all else fails, move in the direction of scientifically proven premature ejaculation treatment options. Based on your circumstances, your doctor will make the call on a PE treatment plan that may include oral medications like selective serotonin reuptake inhibitors (SSRIs), topical anaesthetics, or a combination of both. Treatments for premature ejaculation are completely personal, differing from man to man.

This article is designed to be informative and educational. It is not intended to provide specific medical advice or replace advice from your medical practitioner.