Worried about sexual stamina! Here you’ll get to know about tips, exercises, food, remedies, and Ayurvedic medicines to increase sex stamina, as well as some similar ways to increase your sex time, by which you can improve your strength, endurance, and technique.

How to increase sex stamina?

Stamina can be used for many things, but when it comes to having sex, it is seen as how long you can last in bed.

The average time for men to stay in bed is between 2 and 5 minutes.

In women, the time is slightly longer, if we look at the time till reaching orgasm, then it can take at least 20 minutes.

How to increase sex time? 

If you feel that you or your partner have less time in bed or say that you are not satisfied with your partner, then you can do the following things to boost stamina –


With the help of masturbation, you can reduce the noodle time in bed.


  • Use your non-writing arm (the hand you don’t write with) to tense the penis
  • Get the full feel by moving your hips to increase the intensity.
  • Different positions can also be imagined to double the fun of moving.
  • You can play with your penis with one hand and your testicles with your other hand.
  • Stimulate Your Prostate for a Deeper Orgasm.


  • You can mix clitoris, vagina, and anal to enjoy
  • You can use a little lube for all the fun
  • To warm yourself up, you can start with your neck, nipple, or thigh.
  • Sex toys can be used to increase pleasure

(A-spot helps a lot in giving women the utmost pleasure – Know what it is, techniques, positions)

Apart from this, you can also enjoy masturbation by reading or watching porn, etc, or some sex-related material.

Exercise to increase sex stamina

To increase sex time, it is very important to increase your strength, for which it is very important for you to stay fit. In such a situation, you can pay attention to the exercises given below –


Being strong biceps not only allows you to lift more weight, but it also helps you in pulling, tossing, and throwing. For which the following exercise of biceps can be done –

  • Biceps curl
  • Chin-ups
  • Bent over row


Due to its strength, you can push anything easily and the power increases in your upper body. For this, the following exercises like –

  • Bench press
  • Triceps extension
  • Triceps Pool Down or Push Dine


We use the pectoral muscles for everyday tasks, whether it is opening the door or raising a glass. To strengthen it


If your abs are strong, then your core is stronger, due to which you feel more balance and less pain. For this you –

  • Sit-ups
  • Plank
  • High-Knees

Lower back

A good and strong lower back strengthens the spine and our core strength is also very high. For this you –

  • Bridge
  • Lying down
  • Superman extension

Pelvic floor exercises

Not only does this control your genitals, but it also brings flexibility and strength, as well as increases your sex stamina. For this –


Weakness of this part can lead to loss of balance and damage to your hip muscles, affecting performance in bed. For this you –

  • Squats
  • Lunges with weights
  • Hip extension

Quads and hamstrings

By doing this your hips and knees become strong so that you can increase sex time. For this –

  • leg press
  • Lunges
  • Step-up

Breath control and tongue strengthening exercises

Apart from calming our mind, controlling our breath also helps our body reach the muscles with oxygen-rich blood. This lowers the heart rate and helps in getting better in bed.

While strengthening the tongue increases stamina for oral sex along with control in breathing.

To strengthen the tongue

Tongue Pool Back

  • Keep your tongue straight and stick out
  • Then put it back in your mouth and pull it in as far as you can
  • Hold it for at least 2 seconds
  • Repeat this 5 times

Tongue Push Ups

  • Press the tip of your tongue on the palate as hard as you can
  • Make sure that the mouth is closed and it is behind the teeth
  • Repeat this 5 to 10 times

Foods to increase sex time 

Although essential nutrients are very important for our whole body, but it is also very important to increase sex time.


You will found this essential indigent in many hot spices which not only increases your time in bed but also increase the recovery time. By which you get ready for the next round quickly. It is found in the following things –


Potassium, one of the essential elements for our body, not only keeps our cells hydrated but is also very important in recovery, and boosting metabolism. It is found in many foods in which –

  • Banana
  • Spinach
  • Broccoli
  • Tomato
  • Carrot
  • Curd or low fat milk
  • Quinoa
  • Muskmelon
  • Sweet potato

Complex Carbs

Many people get confused between simple carbs and complex carbs. Simple carbs are found in pasta, bread, etc, which spoils stamina. Whereas complex carbs on the contrary increase stamina. It is found in the following food –


Compared to carbs, proteins are a source of long energy for our body. High protein is found in the following items –

  • Mevo
  • Tofu
  • Eggs
  • Fish
  • Red meat
  • Curd
  • Milk
  • Cheese

Vitamin B

In particular, B-1 to B-5 and vitamin B-12 are known to increase libido in addition to altering sex hormones and function. It is found in good quantity in the following food –

  • Chicken
  • Fish
  • Eggs
  • Peanut butter
  • Avocado
  • Milk and its products
  • Green leafy vegetables

Omega-3 Fatty Acid

It helps a lot in balancing the sex hormones in our body. It is like the following things –

  • Flax seed
  • Chia seed
  • Hemp
  • Black
  • Spinach
  • Walnuts
  • Tuna fish, etc.

Remedies to increase stamina for men


According to research, it is an element of natural amino acids, which apart from increasing strength and stamina, it also helps a lot in maintaining an erection. It is obtained from the following foods in which –

  • Watermelon
  • Onions
  • Garlic
  • Salmon fish
  • Red meat
  • Dark chocolate


Magnesium is very important for any work in our body, whether it is energy or brain function. Decreasing its level reduces stamina. Magnesium is found in the following foods –

  • Whole grain
  • Spinach or green vegetables
  • Quinoa
  • Almonds
  • Cashew
  • Peanut
  • Black beans
  • Soybean

Remedies to increase sex power in women

Folic acid

This leads to the growth and development of new cells, which helps in fighting fatigue and boosts stamina. Folic acid is found in the following things –

  • Avocado
  • Lentils
  • Dried beans
  • Peas
  • Walnuts
  • Broccoli
  • Spinach and green leafy vegetables
  • Citrus fruit


Apart from making the bones strong, the cells function properly, calcium-rich food is found in the following substances –

  • Diluted milk
  • Butter
  • Low-fat yogurt
  • Salmon and other fish etc.

Vitamin D

Apart from improving our immunity, maintaining the right weight, it is known to improve stamina which is found in the following substances –

  • Salmon
  • Egg yolk
  • Shrimp
  • Curd
  • Orange Juice
  • Whole Grain, etc.


Apart from maintaining energy in the body, for healthy metabolism and stamina –

  • Red meat
  • Chicken
  • Green vegetables including spinach
  • Lentils and Beans

Ayurvedic medicine to increase sex power

For all

  • Damiana
  • Guarana
  • Maca 

For men

For ladies

Tips to increase sex stamina

Apart from all these, take special care of the following things –

  • Avoid alcohol consumption
  • Foreplay plays an important role
  • Lubrication without difficulty
  • Fon’t rush
  • Start slowly
  • Men with premature ejaculation should hold the base of their penis before experiencing ejaculation, it may reduce the erection but give you more time
  • A numbing cream can also be used on the tip of the penis. 

When to see a doctor

If the problem of stamina is persistent then one should visit the doctor and find out what is the problem. other than this –

  • Pain during or after sex
  • Having trouble ejaculating or getting an orgasm
  • Having trouble maintaining an erection

(How to take care of your hygiene after intercourse)

Based on all these conditions the doctor will advise you.


Sex has always been considered an issue in our society, about which no one talks openly. Due to this, it is seen that couples are not able to keep each other happy. 

(How to Stand For Longer Without Medicine – Click to know more)

Due to this many types of stress etc. are seen. Whereas people who talk among themselves about these issues help them to understand each other.

References –