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Liputan6.com, Jakarta Many men worry about how to last longer during sex. This is a common concern that affects relationships and confidence. You are not alone if you feel stressed about finishing too quickly during intimate moments.
Learning how to last longer during sex can improve your love life. It can make both you and your partner feel more satisfied. When you last longer, you have more time to enjoy closeness and pleasure together.
If you are wondering how to last longer during sex, don't worry. In this article, we will share some useful tips that can help to increase stamina on the bed. We will also talk about some foods that are good to eat before sex. We gathered them from various sources, Wednesday (26/11/2025).
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How to Last Longer During Sex
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There are several proven methods that can help you control your timing better. These techniques work for many men and are easy to learn. Here are effective ways to improve how long you last during intimate moments.
1. Practice Pelvic Floor Exercises
Your pelvic floor muscles control ejaculation. These are the same muscles you use when you stop urinating. To make them stronger, squeeze these muscles for 10 seconds, then relax. Do this exercise 10-15 times every day. Strong pelvic muscles give you better control during sex.
2. Try the Stop-Start Method
This technique is simple but powerful. It's also known as the "edging" method. When you feel close to finishing, stop all movement completely. Wait until the feeling goes away. Then start again slowly. You can do this several times during sex. According to Healthline, this method helps you to understand more about your sexual arousal, so you can prevent unintended ejaculation. It also helps you to boost your sexual experience when you do ejaculate, said the website.
3. Use the Squeeze Technique
When you feel ready to ejaculate, pull out gently. Squeeze the tip of your penis firmly for a few seconds. This pressure stops the urge to finish. Wait until you feel calm, then continue. You can use this technique multiple times. Tell your partner about this method so they understand what you are doing.
4. Focus on Foreplay
Do not rush into penetration. Spend more time on touching, kissing, and other intimate activities first. This helps both partners relax and enjoy the moment. By focusing on foreplay, you reduce pressure on yourself. You also give your partner more pleasure.
5. Change Your Position
Different positions give different levels of sensation. If you feel too much stimulation, try a new position. Positions where your partner is on top may reduce your sensitivity. Experiment to find what works best for you. Changing positions also adds variety and excitement to your sex life.
6. Wear Thicker Condoms
Regular condoms can reduce sensitivity. Thicker condoms reduce it even more. Some brands make special condoms designed to help men last longer. These condoms may contain mild numbing ingredients. They help decrease sensation without removing pleasure completely. Condoms also protect against infections and pregnancy.
7. Masturbate Before Sex
If you have not ejaculated recently, you may finish too quickly. Masturbating one or two hours before sex can help. After orgasm, your body needs recovery time. During this period, you are less sensitive. This can help you last longer when you have sex with your partner. According to Lloyds Pharmacy, masturbating regularly also helps you to build up stamina.
8. Stay in the Present Moment
Some people try to think about boring things during sex. This is not helpful. Instead, pay attention to your body and your feelings. Notice when you are getting too excited. When you stay aware, you can slow down or change what you are doing. Being present helps you make better choices during sex.
9. Maintain a Healthy Weight
Obesity affects sexual performance. Men who are overweight often have problems with endurance. Extra weight can cause high blood pressure and diabetes. These conditions make sexual problems worse. Losing weight through exercise and good eating improves your stamina. A healthy body performs better in bed.
10. Reduce Stress and Anxiety
Worry and stress make sexual problems worse. If you feel nervous about performance, you may finish too quickly. Mental health affects physical performance. Try relaxation methods like deep breathing or meditation. Talk to your partner about your concerns. Open communication reduces pressure and improves intimacy.
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Foods to Eat Before Sex to Last Longer
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What you eat affects your sexual health. Certain foods contain nutrients that improve blood flow and energy. Eating the right foods can naturally help your performance. Here are healthy foods that support better endurance.
1. Bananas
Bananas are rich in potassium and magnesium. These minerals help your heart and muscles work properly. According to the Hims website, potassium helps to control heart, muscle, and nerve contraction, which are important during sex. Meanwhile, magnesium is not only good for nerves and muscles, but it also helps to control blood pressure.
2. Spinach
This green vegetable is excellent for sexual health. Spinach contains high levels of magnesium. Magnesium helps your body produce testosterone. Testosterone is the hormone that controls sex drive. Spinach also has nitrates that improve blood vessel function. Better blood flow means stronger erections and more endurance.
3. Watermelon
Watermelon contains an amino acid called citrulline. Your body changes citrulline into another substance that relaxes blood vessels. This process is similar to how some medications work for erectile problems. Watermelon also has lycopene, which improves fertility. Drink watermelon juice or eat fresh watermelon before intimate time.
4. Oysters
Oysters are famous for improving sexual desire. They contain very high amounts of zinc. As quoted from WebMD, zinc helps our body to produce testosterone. It's an important hormone that controls our mood and sexual drive. Not only that, but zinc may also help the body to produce more and healthier sperm.
5. Dark Chocolate
Dark chocolate contains compounds that improve blood flow. It also helps your body release feel-good hormones. These hormones increase pleasure and reduce stress. Choose chocolate with at least 70% cocoa for the best benefits. Eat a small amount before sex, not a whole bar. Too much sugar can make you feel tired.
6. Fatty Fish
Salmon, tuna, and mackerel are excellent for sexual health. These fish contain omega-3 fatty acids. Omega-3s keep your heart and blood vessels healthy. They also improve mood and reduce anxiety. Healthy blood vessels mean better circulation to all parts of your body. Eat fish two or three times per week for best results.
7. Avocados
Avocados provide healthy fats and vitamin E. These nutrients support heart health and good circulation. People who eat avocados regularly have better metabolism. A healthy metabolism supports sexual function. Avocados also give you lasting energy without making you feel heavy or sleepy.
8. Pomegranate Juice
Pomegranate is packed with antioxidants. These substances protect your blood vessels from damage. Pomegranate juice helps increase blood flow throughout your body. Some studies show it may help with erectile problems. Drink a glass of pomegranate juice daily or a few hours before sex.
9. Nuts
Almonds, walnuts, and cashews contain zinc and omega-3 fatty acids. These nutrients improve cardiovascular health. Nuts also provide protein and healthy fats for energy. They make a perfect snack before sex because they do not cause bloating. Eat a small handful, not too many, as they are high in calories.
10. Garlic
Garlic may not smell romantic, but it has great benefits. It contains compounds that help blood vessels relax and expand. Better blood vessel function means improved blood flow to your penis. This supports stronger erections and better endurance. Cook with garlic regularly or take garlic supplements. Just brush your teeth well before intimate time.