The truth is this: you’re over worrying. According to data, the average penis size, without an erection, measures between three and four inches. The average penis size with an erection is between five and six inches. When erect, the average circumference (girth) is between four and five inches.

When it comes to sex and satisfying not just yourself but your partner too, it really is a case of using what you’ve got to your advantage. And this can be achieved through certain sex positions, positions that will allow you to go deeper, achieve greater stimulation or simply make things more comfortable.

Best sex positions for your penis size

Sex Position #1: ‘Anaconda’

Erect penis length of 6.5 inches or more

This might sound like the best possible size, but for a lot of women a penis this big is going to hurt. ‘If a penis is longer than her vaginal canal it will hit the back wall of her vagina, giving her a painful sensation internally,’ says sex adviser Dr Pam Spurr, and author of Sensational Sex: The Revolutionary Guide to Sexual Pleasure and Fulfilment.

Good sex positions: Her on top, where she has control of how deep you go; you on top from behind, but with her body flat against the bed and your legs outside hers – this prevents you penetrating too deeply.

Girth (erect) of more than 5.3 inches

‘Men with such a thick penis need to be careful, especially when moving from foreplay to intercourse,” says Spurr. ‘Always begin gently, to allow her time to relax and for her vagina to accommodate you. And use plenty of lubrication to ease things.’ Ask her to guide your penis in – one over-enthusiastic thrust and she’ll be in pain, as will you.

Good sex positions: ‘Missionary is your best bet, as she can relax her body completely,’ says Spurr. ‘Or try it with her on top so she can ease you in herself.’

Sex Position #2: ‘Python’

Erect penis length of 4.5 to 6.4 inches

Most of the vagina’s nerves are in the outer third, closest to the entrance – and thankfully you’re ideally equipped to stimulate that area.

Good sex positions: You can enjoy any position you like, but to really impress her, dip the nose of your penis in and out of that shallow third of her vagina.

Girth (erect) of between 4.6 and 5.3 inches

If you’re at the lower end of this scale, you need friction in your sexual relationships, and plenty of it. ‘Women don’t usually have a problem with thin blokes, but some men say they can’t achieve enough sensation and feel like they’re lost inside the vagina,’ says sex therapist Judy Seifer.

Good sex positions: If her knees are together, her vagina is stretched front to back, rather than side to side if her legs are spread – that means it’s elongated and will feel tighter.

Sex Position #3: ‘Rattlesnake’

Erect penis length less than 4.5 inches

Men with shorter penises have options larger men don’t, says Seifer.

Good sex positions: Missionary is good, with an added extra – the coital alignment technique (CAT). ‘You simply ride high, bringing the base of your penis up against her clitoris,’ says Seifer. Then, instead of thrusting, rub and grind against her pubic bone. ‘Since you’re not thrusting, it doesn’t matter how long or short you are; it’s all in the rocking motion.’

Girth (erect) of 4.5 inches or below

This is one time when being a Slim Jim isn’t ideal. ‘Try wearing a ribbed condom,’ suggests Spurr. ‘This will increase sensation for her.’

Good sex positions: Enter her from behind as she lies flat on her stomach. This reduces depth and increases tightness.

This article originally appeared on Men’s Health UK.

The post The best sex positions for your penis size appeared first on Men's Health Magazine Australia.

Though the scene we described above sounds straight out of a coming-of-age comedy, premature ejaculation doesn’t only plague the young and untrained. It can happen at any age. “Premature ejaculation is a problem that affects almost every man at some point in his life,” says Dr. Thomas J. Walsh, M.D., a urologist at the University of Washington. In fact, most studies suggest it may be the most common male sexual disorder, according to the American Urological Association.

Luckily, PE doesn’t have to be a persistent issue. There are techniques you can use to help you last longer in bed, so both you and your partner feel like your desires have been fulfilled.

That being said, it’s important to note that an orgasm doesn’t inherently mean sex has to be over. You can and should spend time manually and orally stimulating your partner after you climax. (Hopefully, you’ve stimulated your partner before you climaxed, too.) If you wait enough time after ejaculating, your refractory period will eventually be up, and you’ll be able to have penetrative sex again, if that’s what you and your partner want. This time, since you just came, you should be able to last longer than the first time.

What is the average time for ejaculation?

In a 2005 study in the Journal of Sexual Medicine, researchers had 500 heterosexual couples use stopwatches to measure the time between vaginal penetration and penile ejaculation over four weeks of sex sessions. The overall median time was 5.4 minutes.

Lots of people don’t last as long as that. The 2014 book The New Naked: The Ultimate Sex Education for Grown-Ups reported that nearly half of penis-owners finish within two minutes, according to the New Republic.

You may be diagnosed with PE if you routinely ejaculate within one minute of penetration, no matter how hard you try to delay it.

One of the reasons PE is so maddening is that it can feel like you have no control over it. The harder you try to prevent it, the worse it seems to get. Yes, you may be able to last a few seconds longer in bed by thinking about your fantasy baseball team, but who wants to be thinking about baseball statistics during sex? Are there any substantive solutions?Thankfully, the answer is yes. Despite how hopeless your situation may feel, there are indeed plenty of smart, sensible, and healthy ways to curb, if not cure, your premature ejaculation and last even longer in bed.

Tips to last longer in bed

Looking for some methods that can help lead to longer-lasting sex? We’ve got you covered.

Heed the following tried-and-true tips to help extend your and your partner’s pleasure.

1) Strengthen Your Pelvic Floor Muscles

You’ve likely heard of Kegels or Kegel exercises, where you train your pubococcygeal (PC) muscles of the pelvic floor, through a series of contraction and release exercises. To understand what these muscles feel like when they’re fired up, try cutting off the flow of urine the next time you’re using the bathroom. After you cut it off, let it flow, then cut it off again, then let it flow again.

For help isolating those PC muscles, try standing in front of a mirror and using them to lift your testicles without the help of your hands. Imagine “lifting your nuts to your guts” or “shortening your penis,” Sandra Hilton, PT, DPT, a doctor of physical therapy at Entropy Physiotherapy and Wellness in Chicago, Illinois, previously told Men’s Health.

Once you have a feel for how to expand and contract your PC muscles, tighten and hold for a count of 10, then release. Practice in sets of 10. The beauty of this exercise, which will result in heightened ejaculatory control and help you last longer in bed, is that you can do it practically anywhere.

There’s scientific proof that Kegels can help you make sex last longer. As Men’s Health UK reported: “A 2005 study found that 75 percent of men improved erectile function after doing kegels.” Seeking professional help for your PC muscle strength can get you even better results. A 2014 study found that pelvic floor muscle rehabilitation therapy helped over 80% of patients recover from PE.

2) Limit your thrusting

There are plenty of ways to enjoy intercourse without thrusting like a jackrabbit. You can massage the tip of your penis into your partner’s clitoral hood. You can focus on the nerve endings in your partner’s vaginal entrance or anus instead of seeing how deep you can get. You can press your penis against your partner’s G-spot or P-spot. Sure, throw a little thrusting in there, too, but if you feel like you’re about to reach the point of no return, there are ways to slow things down without sacrificing your partner’s pleasure.

3) Wait longer for intercourse – or don’t do it all

All too often, we think of sex as being penis-in-vagina or penis-in-anus. But that’s such a limiting – and frankly, boring – definition of sex. There are plenty of other sexual activities that’ll bring you both pleasure and prolong the overall length of your hookup, including erotic massage, experimenting with kink, or focusing entirely on stimulating your partner (oral sex, anyone?).

Speaking of oral, if your partner has a vagina, this is a great way to increase their likelihood of reaching orgasm. A 2017 study published in the journal Sex and Marital Therapy found that only 18% of vagina owners have the capacity to orgasm from direct penetration; the rest need clitoral stimulation to orgasm.

4) Switch things up

Instead of picking one position and pounding away like the aforementioned jackrabbit, try alternating between a few different configurations to last longer during sex. Switching positions provides a little bit of “time off” when your penis is not being stimulated.

You can also try out some more elaborate sex positions that require physical stamina. With these “wilder,” more physically strenuous sex positions, you’ll be more focused on technique and balance so you won’t be able to focus on the physical stimulations as much.

5) Choose sex positions that’ll help you last longer

In a similar vein, you want to skip positions that provide too much stimulation. Positions like doggy style or flatiron, where you can go super-duper deep, are probably good to skip.

Instead, try positions that only allow for shallower penetration, or that don’t allow for much “in and out” movement. The CAT (Coital Alignment Technique) is ideal if you’re looking for something shallow. (Plus, if your partner has a clitoris, it’s great for their pleasure!) Then there’s the Lotus position, which is all about grinding against each other as opposed to hardcore thrusting.

6) Live a healthy lifestyle

“Penile performance is all about lifestyle,” says Dr. Justin Lehmiller, PhD, who serves on the Men’s Health advisory panel and hosts the Sex and Psychology Podcast. Exercising regularly and can prevent sexual performance difficulties like PE and erectile dysfunction, and you might want to stop smoking, too. Smoking reduces the amount of nitric oxide in the body, which may cause PE.

7) Cut back on the booze

If you think throwing back a few shots will delay your orgasm, think again. While alcohol might help you feel relaxed, it’s known to cause sexual dysfunction – especially in people who abuse it. In a 2007 study of penis-owners with alcohol dependence, 72% reported that had one or more types of sexual dysfunction, with PE being one of the most common issues. If you think you might drink too much, reach out for help from a therapist, a recovery center, or a recovery program. If you know you don’t have a problem with alcohol, you can still enjoy it now and then – just make sure you’re not drinking (or at least not drinking much) at times when you’re anticipating sex.

8) Try edging

Delaying your orgasm while masturbating can be one of the most effective ways to train yourself to last longer during sex. This is also known as edging, and according to Walsh, it’s one of the most common techniques for avoiding premature ejaculation. Basically, you bring yourself right to the edge of orgasm before stopping all sexual or masturbatory activity until you have your excitement under control.

Practicing this technique can help you teach your brain and body to better control your orgasm response and make sex last longer, says sex therapist Emily Morse, Ph.D. Just be sure to use a lot of lotion or lube while you practise edging to avoid chafing, she adds.

9) Try ‘the squeeze’

If you can feel your orgasm coming on, stop and squeeze right below the head of your penis. Apply firm pressure with your thumb and forefinger and focus the pressure on the urethra, or the tube running along the underside of the penis, advises Ian Kerner, Ph.D., sex therapist and author of So Tell Me About the Last Time You Had Sex

The squeeze technique can help you last longer in bed by pushing blood out of the penis and momentarily decreasing sexual tension, which represses the ejaculatory response, Kerner says.

“This is another type of biofeedback, similar to edging, Walsh adds.

10) Masturbate beforehand

Masturbating alone prior to a sexual encounter is a free and simple technique to help fight premature ejaculation. “A lot of my patients will masturbate prior to sex,” explains Evan Goldstein, D.O., a proctologist who specialises in men’s sexual health at Bespoke Surgical. “Sometimes ejaculating too quickly is due to the fact that you’re all riled up and haven’t ejaculated recently, which means your prostate is fully engorged.” When it’s been a while since you last ejaculated, the slightest touch, lick, or thrust can set you off (literally).

Goldstein continues, “If you masturbate close to when you know you’re going to have sex, you’re essentially having sex a second time, which means it will take a little longer to climax.” He does, however, caution to practice the appropriate timing in between sessions because the last thing you want is to then not be able to perform at all.

If you notice you’re still having issues with PE even when masturbating beforehand, then you can masturbate repeatedly beforehand to help combat the issue during sex.

11) Wear the right condom

If you struggle with premature ejaculation, condoms can be your best friend when it comes to lasting longer during sex. (Also, you should be using them anyway, bro.) Most major condom manufacturers make extra-thick rubbers that act like a slip-on desensitizer for your member during sex, Morse says, and these can help you avoid premature ejaculation.

12) Talk to your doctor about medication

In Europe, there are many legal drugs that purportedly help you last longer in bed, Walsh says. The problem: The Food and Drug Administration (FDA) hasn’t approved those drugs to treat PE in the U.S. Why? “Even though trials show these drugs genuinely benefitted men with premature ejaculation, the FDA sets a very high bar for drugs used to treat non-life-threatening conditions,” he explains. Fortunately, there are other options.

While Viagra and other phosphodiesterase-5 inhibitors are typically used to treat erectile dysfunction, they may also help delay orgasm. Those drugs have best results when taken in combination with an antidepressant, according to Mayo Clinic. You’ll just want to find out from your doctor how long it’ll take for the medication to kick in, since it varies from drug to drug.

Antidepressants can help delay orgasm when used on their own – Paxil, or paroxetine, has proven to be particularly effective – buy they can cause mood changes or other side effects and shouldn’t be used unless prescribed by a doctor, Walsh says. So at the end of the day, these should be considered a last resort.

Depending on how sexually active you are, you can either take the medication daily or as needed before sex, says Dr. Matthew Lemer, MD., a urologist at Beth Israel Medical Center.

13) Use anaesthetic wipes

In 2017, a small study found that applying wipes covered in a small amount of benzocaine, a mild anesthetic, can help you last longer in bed. The problem? If your partner has a vulva, the wipes could have the unintended effect of numbing them down there, says NYC-based urologist Dr. David Samadi, MD.

If you’re interested in trying out anesthetic wipes, Roman—the online service that sends generic erectile dysfunction medication straight to your door – also offers “Roman Swipes.” The Swipes have a 4% benzocaine solution, which reportedly reduces overstimulation without eliminating sensation altogether.

Additionally, Dr. Jamin Brahmbhatt, MD, urologist and sexual health expert at Orlando Health, suggests numbing medications – like Promescent – that come in creams and sprays. “Similar to a condom these things can cause you to have less sexual pleasure,” Brahmbhatt explains. “Plus, it can affect the partner’s satisfaction as well. Make sure your partner knows you are using it as a heads up and also to make sure they don’t have a history of allergic reaction or problem with its use.”

14) Try technology that can help you last longer

A new FDA-cleared program called Prolong purportedly helps train you to delay ejaculation by jerking off with a special device. For $269, you get a vibrating masturbation gadget, a guidebook, and some lube.

“…once you have completed the 6 week climax control program, not being able to last long enough should be a thing of the past.,” its website states.

Don’t want to spend $269, but still want to treat your PE? There’s an app for that.

Check out the Premature Ejaculation App – or Pea, for short. Billed as a “virtual sex therapist,” the app guides you through a three-step masturbation training program to help treat your PE, and lets you track your improvement over time.

15) Get support from your partner

You can’t make positive changes to your sex life unless your partner is on board. Even though it can feel embarrassing at first, talking to your partner about your PE might calm your anxieties – and once your partner knows what’s up, the two of you can manage your PE as a team. “Acknowledge the elephant in the room by saying that [PE] is difficult for you to talk about, but that you want to work together to make sex even better for both of you,” Lehmiller says.

Still feeling nervous to share your PE concerns with your partner? Perhaps the promise of hotter sex will help you open up. A 2019 study published in The Journal of Sex Research found that couples who communicate more about sex tend to have better sex than other couples.

16) Practise mindfulness

“Mindfulness practices can potentially help [PE] by promoting relaxation and tuning you in more to your body’s sensations,” Lehmiller explains. Meditation is probably the most well-known and studied mindfulness practice, but if you can’t handle sitting still, hit up your local yoga studio or start a solo yoga practice at home. A 2020 study found that yoga postures and breathing techniques are effective tools for managing PE.

17) Ask an expert

If you feel like you’ve tried everything to have better, longer sex without success, it may be time to discuss your problem with a doctor, Walsh says. “A lot of the treatments we’ve already discussed – edging and biofeedback – are pretty challenging techniques that a specialist can help you use effectively.”

He recommends asking your doctor for a referral to a urologist, who can either treat you himself or refer you to the right person for your problem.

“[They] will help you approach this practically and pragmatically,” Walsh says. “It’s not about getting in touch with your inner self. It’s about learning the physical or mental mechanisms that can help you avoid premature ejaculation.”

Many cases of PE also don’t need medical intervention at all, and are more caused by performance anxiety. Meeting with a certified sex therapist can help you work through those feelings.

Lifestyle Changes That Can Help You Last Longer in Bed

At the risk of repeating ourselves, don’t ever underestimate the importance of maintaining a healthy lifestyle when it comes to your sexual performance. Your diet, level of physical activity, and substance use habits can all play a role in how long you last in bed. With that in mind, here are some changes worth making:

Quit Smoking

Not only do cigarettes cause blood vessel constriction, reducing blood flow to the penis, but chronic smoking increases inflammation in the body, increasing the risk for atherosclerosis—which further inhibits blood flow, according to Dr. Amy Killen, MD, Medical Advisor to Joi Women’s Wellness. So, if all the other health reasons aren’t motivation enough to quit, consider kicking the habit for the sake of your orgasms.

Drink Only in Moderation

You’re probably aware that alcohol is a depressant – but what you might not realise is how this can sabotage your sexual experiences.

“Alcohol depresses your nervous system, which means signals from the brain to the penis become sluggish,” Killen explains. “The result is erectile dysfunction, less sensitivity, and delayed orgasm.”

Adrienne Ton, CNP, a board-certified family nurse practitioner and Director of Clinical Operations at TBD Health, recommends limiting your consumption to 1-2 drinks per day at most – and giving your body a break from the booze whenever possible.

Pile on the nutrient-rich fruits and veggies

Eating fruits and vegetables high in nitrates – like beets, kale, arugula, carrots, and broccoli – can improve performance in bed because they increase nitric oxide production,” Killen explains Killen. Nitric oxide is the main chemical messenger that tells your blood vessels to dilate, allowing more blood flow to key parts of the body (ahem… like your penis).

“As you get older, the cells that line your blood vessels become less efficient at making nitric oxide, so getting healthy nitrates in your diet becomes even more important,” Killen adds.

Fun fact: Killen says anti-septic mouthwash hinders your body’s ability to convert nitrates from food into nitric oxide by killing healthy bacteria in your mouth. So, you may want to nix that from your dental hygiene routine.

Dr. Laura Purdy, MD, a board-certified family medicine physician, notes that zinc, magnesium, and vitamin B12 also all play key roles in maintaining optimal testosterone levels – and therefore, a strong libido. According to Purdy, these key nutrients can be found in foods like spinach, almonds, oysters, legumes, pumpkin seeds, and dark chocolate.

Aim for 150 Minutes of moderate-intensity exercise per week

It’s an established, well-studied fact that a sedentary lifestyle can increase your risk of cardiovascular disease. But did you know that a lack of exercise can also negatively impact your sexual health by taking a toll on your circulation and blood flow?

According to Ton, you can reduce this risk by getting about 150 minutes of moderate-intensity exercise per week – whether that entails running, brisk walking, cycling, or weight lifting.

FYI, research has shown that resistance training and interval training, specifically, may also boost testosterone levels.

And if you work at a desk all day, Dr. Desmond Wilson, MD, physician and founder at Silo Health, highly recommends taking a quick break every hour or so to get the blood flowing by stretching or walking around.

Get plenty of omega-3 fatty acids

If only for the sake of your penis, consider adding some salmon, cashews, or chia seeds to your diet. According to Yelena Wheeler, a registered dietitian nutritionist with MIDSS, omega-3 fatty acids—which are found in many nuts, seeds, and fatty fish—can promote blood flow, reduce inflammation, and support cardiovascular health, ultimately benefiting your sexual performance.

“These foods not only provide healthy fats, but also arganine—an amino acid that enhances blood flow and may improve erectile function,” adds Wilson.

Adopt some stress-management techniques

All those long hours at the office and anxiety-inducing deadlines can put a damper on your sex life—not only by limiting the time and energy you have for connecting on a physical level with your partner, but also by spiking your stress levels.

“High stress can lead to an overproduction of cortisol, a hormone that can lower testosterone levels, thereby decreasing sexual desire,” explains Wheeler.

That’s why Ton and Purdy both strongly suggest learning some stress management techniques, whether that means deep breathing exercises, mediation, or talking to a therapist or trusted friends and family.

Get tested – at least annually

We’ll spare you the full lecture, but getting regularly tested for sexually transmitted diseases (STDs) and sexually trandmitted infections (STIs) is crucial for protecting both your and your partners’ health.

According to Ton, these screenings are also important because many STIs can spread to the prostate gland, triggering infections that cause blood flow problems, eventually resulting in erectile dysfunction. Not to mention, chronic infections and inflammation can lower testosterone production. Womp womp.

As for how often to get tested, The Centers for Disease Control & Prevention advise having a screening for syphilis, chlamydia, and gonorrhea at least once a year even if you don’t have any symptoms—and every 3 to 6 months if you have multiple partners.

This article originally appeared on Men’s Health UK.

Related:

3 Quick Tips For Beating Premature Ejaculation

What Is Edging, and Does It Actually Make You Last Longer In Bed?

The post 17 ways to last longer in bed appeared first on Men's Health Magazine Australia.

TODAY IN OBVIOUS STATEMENTS: orgasms are pretty great, no matter how, when, and where they’re achieved, or with whom. But why is it that some just feel particularly intense? And are there known ways to make your orgasms even better? It turns out there are, according to experts.

“The intensity of a male orgasm can be amplified by many factors,” says Dr. James Elist, M.D., a board-certified urologist who specialises in male sexual dysfunction and founder of Penuma. “In general, these factors include lower stress levels, heightened sexual arousal, and optimal overall health. Mental stimulation (mood, attraction, erotic thoughts) and physical fitness (cardiovascular health, muscular strength, endurance) also influence the intensity of male orgasms.”

Some orgasms are better than others due to situational factors, says Elist – like your sense of comfort and emotional safety with your partner, or even the environment in which sex is taking place.

And don’t discount the power of novelty, either. Ahmaad Johnson, a board-certified family nurse practitioner at FOLX Health, notes that when you keep resorting to the same sexual routines – both with and without a partner – your orgasms can start to feel the same as well.

“Orgasms that are the most memorable are often the ones that disrupt that sameness – that break the patterns we’ve developed over time or that come attached to new experiences.”

How men can improve their orgasms

Looking to take your orgasms from mediocre to mind-blowing? We talked to sex experts and evaluated the latest research to recommend the best ways to strengthen the male orgasm. Here are simple strategies to try, whether you’re masturbating or getting down with a partner.

1) Touch your taint

If you haven’t already been introduced, meet your taint – or your perineum, if we’re getting technical. It’s the strip of skin between your balls and your butt, and it’s one of many highly erogenous zones that responds well to sexual stimulation. “This area is packed with nerve-endings, so it feels really sensitive,” says Arlene Goldman, Ph.D., coauthor of Secrets of Sexual Ecstasy.

Some guys say that by applying pressure to this area, they’re able to have multiple orgasms `– which is probably because you can stimulate your prostate gland externally via your perineum. During intercourse or oral sex, ask your partner to place a finger here and press onto it until the pressure feels just right.

2) Massage your P-spot (a.k.a. the prostate)

Speaking of the prostate, it turns out this gland is the male equivalent to the G-spot. You can stimulate it externally by applying pressure to your perineum, but if you’re interested in maximising pleasure, you’ll have to do a little anal probing.

If you’re playing with a partner, have them lube up the soft pad of a finger and stick it about 2 inches inside your butt. Once they feel the small, walnut-sized lump, they can apply some pressure and light thrusting. If you want to explore anal play solo, a prostate massager or vibrating butt plug can help you out.

One option for a mind-blowing orgasmic experience is to combine prostate and penile stimulation. Another option is to focus entirely on the prostate and have a P-spot orgasm, which many people describe as a deeper, fuller-body sensation.

“The penis is like the high scorer that keeps the morale up, and then you bring in the prostate and you’re like, ‘Holy shit! I didn’t know the prostate could assist!’” Play says. “Then you realise the prostate can do it by itself.”

3) Shorten your refractory period

Mentally, you may want to go for another round after achieving a great orgasm, but most guys physically can’t get another erection immediately following sex. “A refractory period is the time after a man ejaculates when he is no longer able to have an erection,” Emily Morse, sexologist and host of the Sex With Emily podcast, previously told Men’s Health.

This period is different for every guy and can last anywhere from minutes to a full day. However, there are ways to shorten this phase, she explains. The best way to decrease refractory time is by increasing arousal. “This could be doing something different, like trying out a toy or talking dirty (or dirtier than usual). Even small changes can be just the novelty and excitement needed to rev up the engines for round two.”

4) Try for multiple orgasms (penile and prostate)

Thanks to that pesky refractory period, it’s tough to have more than one ejaculatory orgasm in a row. But with enough practice, you might be able to have non-ejaculatory multiple orgasms, also known as NEMOs.

The key is squeezing your pubococcygeal muscle (it should feel like stopping a pee midstream) right at the brink of climax, until you learn to separate the feeling of orgasm from the experience of ejaculation. Deep breathing can also help you lean into those feel-good sensations without blowing your load.

“You can’t expect for each small orgasm to feel like your usual orgasms,” Jonathan Stegall, M.D., founder and president of the Center for Advanced Medicine in Atlanta, previously told Men’s Health. “They’ll be less in intensity, but for some men, having several small orgasms is actually preferable to having one big one.”

If you ask Play, the easiest way to cum multiple times is to throw some prostate orgasms into the mix, since the recovery time is shorter.

5) Do kegels

“You know how women do kegel exercises and say it strengthens their vaginal orgasm? Men can do the same,” says Alex Robboy, a sex therapist in Philadelphia.

Essentially, kegel exercises are a way of contracting the muscles of the pelvic floor, which give you greater control and intensity during sex. Try lifting your penis up and down with your muscles, or even try to “write the alphabet with the tip of your penis,” suggests Robboy.

6) Use a sex toy

We’re used to sex toys being marketed toward women and people with a vulva, but there are plenty of toys out there to help penis owners get off, too. You’ve probably heard of the Fleshlight, a popular male masturbator, but did you know there are also vibrators designed specifically for the penis? Cock rings, butt plugs, and prostate massagers can also bring new sensations into your sexual experience.

“For people with penises, vibrating toys can add extra stimulation to the glans, the frenulum, the perineum, or can be used in the butt,” says Johnson. “For trans men and masculine-leaning nonbinary folks, these same vibrating toys can be used externally on their bottom parts.”

While anal play may not be for everyone, you may find that having a sex toy in or around this area during orgasm can kick your pleasure up a notch, Johnson says.

7) Eat an orgasm-friendly diet

Getting in shape will help every facet of your sex life, and part of getting in shape is eating better.

“Genitals that work well are usually attached to bodies that are working well,” explains Johnson. “What makes for better orgasms are the same thing that makes for better health generally.”

Start with greens. Spinach helps dilate blood vessels, which can increase blood flow to the genitals. Other greens like kale, cabbage, and bok choy are good sources of folate, which helps reproductive health.

Next, make sure you’re eating eggs. They’re rich in B vitamins, which ease stress and are important for a healthy libido, which means better orgasms.

“Eating healthy fats is important for the neurological function necessary for sexual response,” adds Suzannah Weiss, a certified sex educator and resident sexologist for FrolicMe. “Foods like avocado, olive oil, and coconut oil help to leave you satiated so you have the energy to be present and enjoy a sexual experience.”

You might want to consider starting your day with some oatmeal, too. Oats and whole grains are one of the few natural ways to boost testosterone in your bloodstream. More testosterone equals stronger orgasms.

Finally, don’t forget to stay hydrated, says Johnson. Drinking plenty of water promotes blood flow to the penis, while also ensuring you have enough energy to last in bed.

As for what to avoid in your diet – Elist suggests limiting processed foods, added sugar, alcohol, sodium, and caffeine.

8) Try edging

Delayed gratification can be hard to master, but when it comes to your orgasm, it’s well worth it. A study in the Journal of Sex Research advocated “edging,” or the practice of purposefully delaying orgasm for a more intense climax. The study showed that if people paused when they were about 90 percent of the way to climax, and then resumed after slowing down a bit, their eventual orgasm was way more powerful.

“Physically, an orgasm may be more satisfying if there has been a long buildup—it’s so gratifying to finally get that release,” Weiss explains.

It’s an easy way to amp up your game: Bring yourself to the “edge” of your orgasm, slow down, and take a pause. Weiss recommends taking a deep breath here before resuming sexual activity. Try to do this two or three times before letting yourself finish. You can experiment with edging while masturbating before testing it out with a partner, Elist says.

“One of the best aspects of edging is that it can force one to become more connected to their own pleasure, to their own body, and to the signals that their bodies make,” Johnson says.

9) Boost your testosterone

The hormone that helps you orgasm is the same one that your body produces when you root for your favourite sports team, lift weights at the gym, or watch Game of Thrones.

Research from Athens’ Military Hospital in Greece found that when you have more T in your bloodstream, you’re more likely to orgasm – and do it big.

“Testosterone can increase sexual desire in all people, but just having a higher testosterone level in and of itself is not going to improve orgasms,” explains Johnson. “That said, for people that use their penis for sexual pleasure, having an adequate testosterone level helps to improve the function of the penis.”

Before your next romp, try some testosterone-boosting activities like going for a run. According to Lisa Lawless, Ph.D., a sexual health expert and founder of Holistic Wisdom, regular cardio exercise can improve blood flow and endurance – leading to more satisfying sex. Studies have also shown that cardio activities like biking, jogging, and swimming can boost your sex drive.

According to Elist, some other things you can do to support testosterone production include getting enough sleep, finding ways to minimise or stress, and ditching the vape.

10) Stroke your sack

Just before you ejaculate, your testicles rise up near your body to give more power to your ejaculation. “If you press gently upward on the testicles just before ejaculation, it’s likely to be very arousing,” Goldman says.

Ask your partner to place the palm of their hand upward on your balls, moving them a little closer to your body. It’ll heighten your arousal and increase the intensity of your orgasm.

11) Focus on the physical

Sometimes during sex, you’ll get lost in your head – thinking about how hot your partner is, pondering the best porn you’ve ever watched, or even thinking about what’s for dinner. For a better orgasm, return to your body.

Think about it like this: If you’re running, you’ll get a completely different workout if you’re letting your mind wander than if you’re completely concentrating on your form. “Focus on the physical sensation,” says Robboy, and you’ll feel your body responding differently.

12) Just breathe

“This comes from tantric sex, where you’re supposed to move the stroke with your breath,” says Goldman.

Zero in on your breath, and try to slow it down until it’s in tune with your thrusts. When you’re just about to come, you’ll notice your heart rate and breathing naturally start to speed up – but keeping it slower will improve the amount of oxygen and blood flow that reaches your genitals, making your climax even stronger.

13) Lower your blood pressure

First, you should maintain low blood pressure for the sake of your overall health. However, keeping your blood pressure low can also help with your sex life.

“Orgasms rely on the flow of blood to the genitals, and high blood pressure can compromise your circulation – so, lowering blood pressure could improve your orgasms as well as your erections,” explains Weiss.

Plus, high blood pressure is linked to problems with ejaculation and reduced sexual desire, according to the Mayo Clinic.

Here’s a fun fact, actually: According to Johnson, the main active ingredients of erectile dysfunction medications Cialis and Viagra – tadalafil and sildenafil – work by lowering blood pressure.

According to Elist, regular exercise, maintaining a healthy and balanced diet, and stress management can all help lower blood pressure.

14) Aim for a slow build-up

Climaxing is a marathon, not a race, says Carol Queen, Ph.D., Good Vibes staff sexologist. Even if you’re not into edging, taking your time throughout the experience will allow you to stay more present while also potentially resulting in a more intense orgasm.

“Many men are conditioned to go fast – whether stroking or thrusting – when seeking orgasm,” she explains. “But slowing down adds the ability to focus on your body and its senses and recalibrates how build-up can feel. And if you’re not giving yourself the fast and furious experience, you’ll find that you might even last longer – sometimes way longer – than you’re used to.”

15) Let your mind roam

According to Queen, indulging in your wildest fantasies during sex can help you finish strong for several reasons. One, this allows you to explore some of those hot, secret desires that you may not be ready to try in real life. Two, fantasising can keep your mind busy so you avoid the anxious or distracting thoughts that tend to make it impossible for you to come. And three, fantasies can introduce an element of novelty – which is helpful when you’re in a sexual rut.

“The brain is the body’s most important sexual organ, so one of the best
ways to increase the intensity of your orgasm is to increase arousal – for example, by fantasising and living out your fantasies,” says Johnson. “While I think a component of sex that’s important is being present and feeling the sensations in your body, I don’t think fantasising is incongruent with this—being present in the sexual experience and fantasising aren’t mutually exclusive, but mutually beneficial.”

In a relationship? Elist recommends including your partner in to those dirty scenarios you’re conjuring up in your head. A 2018 study found that fantasising about sex with a significant other can benefit your relationship and increase your sexual desire for them.

16) Use lube

Research conducted by Indiana University’s Center for Sexual Health showed that using lube makes it 50% easier for both men and women to orgasm. And it makes sense, too: according to Elist, lube reduces discomfort from friction so you can focus solely on your pleasure.

By the way – this doesn’t just apply to penetrative sex. Experts agree that lubing up can take any solo pleasure sesh up a notch.

“Just remember to always choose a lube compatible with your condom or sex toy,” Elist adds.

17) Wait longer between sessions

Shortening the refractory period can work for some guys – but not all, Queen says. If you’re down to try waiting longer periods between sex and masturbation, the payoff can be pretty incredible. This is for two reasons.

You know how that first bite of juicy steak tastes when you haven’t had one in a while? That’s because the sensations feel less familiar when you’ve taken a break from something – and the same is true for sex.

“Waiting longer between sex sessions can create a buildup of sexual tension, leading to potentially more intense orgasms,” explains Elist.

Not only that, but Johnson says this strategy gives your body more time to make and replenish ejaculate, which then translates to stronger orgasms.

Keep in mind, though, that waiting too long can decrease sexual desire, increase the chances of premature ejaculation, and reduce the intensity of erections, according to Elist.

“How long a person should wait between orgasms definitely depends,” says Johnson. “For younger people, this period will likely be shorter.”

18) Introduce some nipple play

“Male nipples have loads of nerve endings, but unfortunately, they are often overlooked due to social stigma,” says Cain Joyland, clinical sexologist and founder of Romantic Discovery.

In fact, a study in The Journal of Sexual Medicine found that nipple stimulation is arousing for 52% of men – yet only 17% of men have had their nipples played with during sex. Clearly, there’s a massive missed opportunity here for more mind-blowing orgasms.

Queen notes that when you incorporate other erogenous zones – like the nipples – you add a separate nerve pathway to your sexual stimulation. “The upshot, called a blended orgasm, can be extra-strong because more nerve endings participated in its creation,” she explains.

Not sure where to start? Joyland suggests asking your partner to lube up their fingers and then caress or pinch your nipples during a blow-job for an extra explosive combination of sensations.

19) Try sensory deprivation

Sex is a feast for the senses – but what happens when you take some of that away? According to Joyland, this approach, known as sensory deprivation, unlocks the potential for an even more earth-shattering climax.

Sensory deprivation can be as simple as using a blindfold, turning off the lights, putting on some headphones, or wearing earplugs. When you limit some of your senses, it tends to turn up the volume on the others – like touch. In other words, when you can’t see or hear anything, you’ll feel everything even more, Weiss says.

According to Johnson, sensory deprivation can also help you to be more present in your body, and make it easier to get carried away in those titillating fantasies.

“However, sensory deprivation should be entered into with caution, as longer play can sometimes lead to anxiety, distress, and hallucinations,” Johnson cautions. “Sensory deprivation also involves vulnerability and consent and it is important to use it with caution, alongside a full discussion of limits, boundaries, and safe words.”

20) Mix up your routine

A research review in The Journal of Sex & Marital Therapy found that as we get “used to” certain sexual stimuli, we don’t get aroused in the same way—but new experiences can increase sexual desire and satisfaction. Not only that, but a 2015 study in Evolutionary Psychological Science found a link between the novelty of experiences and the quality of orgasms in men.

That’s why Ooha Susmita, M.D., a sexual wellness expert with Allo Healthcare, recommends continually shaking things up in your sex life – whether that means trying role play, dirty talk, or BDSM with your partner, or using new and different kinds of erotic material when rubbing one out.

“Experiment with different grips to find what feels best for you while masturbating,” she says. “Then try different speeds and strokes to find what feels most pleasurable.”

21) Experiment with temperature

Playing around with temperature is another way to shake things up during sex, and create new and exciting sensations that lead to explosive orgasms.

Amber Shine, a certified sex educator and manager at XFansHub.com, says alternating hot and cold—for example, by using ice on your nipples followed by a warming lube – can create an intense contrast that pushes you over the edge. Lawless also suggests using massage candles —but of course, always exercise caution with wax play.

“Know that some sexual parts are more sensitive to these extreme changes in hot and cold than others,” Johnson adds. “Temperature play could be as simple as taking a warm bath. or putting your (metallic or glass) sex toy in cold or warm water.”

22) Focus on the frenulum

Quick anatomy lesson: The frenulum is a small V-shaped band of tissue located on the underside of the penis, which connects the head to the shaft. While it may be small, Susmita says the frenulum is immensely sensitive—and sexually responsive. Since there are a ton of nerve endings in such a small area, stimulating it can lead to some pretty memorable orgasms.

“The frenulum is a kind of pleasure center for the penis, alongside its neighbor, the glans,” explains Johnson. “It is most responsive to light touch and play, and to vibrations—and the mouth can also be used to stimulate this area.

As for how to achieve a frenulum orgasm, you can ask your partner to gently flick their tongue or rub their lips across the area. You can also do the job yourself—using your fingers to stroke the frenulum up and down, sideways, or in a circular motion.

Something to keep in mind: According to Johnson, reaching orgasm through frenulum stimulation may take more time than through more traditional thrusting or base-to-head stroking, but your patience can come with a massive payoff: deeper, more powerful orgasms.

This article originally appeared on Men’s Health UK.

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The post 22 ways men can make their orgasms even better appeared first on Men's Health Magazine Australia.

But relaxation is just one part of what a good recliner offers. For the 16.4% of men dealing with back pain, choosing the right recliner can help relieve that daily discomfort. The Health and Wellness range from La-Z-Boy, which includes the Altos All-in-One Power Recliner, is designed with these needs in mind. It offers features like zero-gravity positioning, lumbar support and massage options that can ease back pain. 

If you’re considering buying your first recliner, it’s important to know what to look for. This way, you can avoid buyer’s remorse and pick a chair that looks great and gives you the support and comfort you need every day. Let’s go through some tips to help you make the best choice. 

This article is brought to you by La-Z-Boy.

Measure your space for the perfect fit

Before you get too carried away with recliner dreams, let’s talk about space. A recliner, especially when fully extended, takes up more room than you might think.  

Grab a tape measure and check the dimensions of the area where you plan to place your recliner. Make sure there’s enough room for it to recline fully without blocking walkways or clashing with other furniture. You might want to mark out the space with tape or newspaper to get a clear visual of how it will fit in your room. 

If you’re really cramped for space, a glideaway recliner would be perfect for you.  With just 152mm of distance needed between the chair and the wall, you can enjoy the full comfort of a recliner in the tightest of spaces. 

Test the recliner for comfort

Comfort is everything when it comes to a recliner, but it’s not the same for everyone. The best way to be sure your new recliner feels right is to try it out in person. 

When you sit down, check that your feet rest comfortably on the floor when you’re upright and that your back and neck are well-supported when you recline. The headrest should cradle your head without straining your neck, and the lumbar support should feel just right for your lower back. If it doesn’t feel right in the store, it won’t feel better at home. 

La-Z-Boy has showrooms and galleries across Australia so you can head in-store and see what recliner fits you the best. 

Pick a material that suits your lifestyle

Finding the right fabric is about more than just looks. Think about your lifestyle and who will be using the recliner. If you want something low-maintenance, opt for stain-resistant fabrics. 

Leather is a durable option that’s easy to clean, which makes it perfect for homes with kids or pets.  

Check for must-have features

When buying a recliner, think about what will make your experience comfortable. Do you want a chair with customisable heat and massage options to ease tension? Do you need a zero-gravity recliner like the ones featured in the La-Z-Boy Health and Wellness range to help relieve spine pressure? By focusing on the features that matter most, you can find the right chair to fit your needs. 

Choose a style that matches your home

Your recliner should complement your existing décor, not clash with it. You want something that fits your space and your style. 

If your home has a modern feel, consider a recliner with a neutral colour. A plush recliner in warm tones might be a better fit if you’re more into a classic look. 

Set a budget and know what’s covered

Recliners can range from budget-friendly models with basic features to pricier options with advanced functions like power recline or built-in massage. For example, some may offer comfort at a lower cost, while others provide a more luxurious experience. La-Z-Boy has a wide range of wallet-friendly or premium recliners to fit whatever budget your home has. 

Invest in comfort that lasts

Getting your first recliner is exciting, but it’s easy to get carried away. Don’t rush it. Take the time to choose wisely, focusing on quality, features and style that align with your needs, and you’ll enjoy the benefits for years to come. 

Visit a La-Z-Boy showroom to find a recliner that has all the quality, features and style that you could need now and for the future. 

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The post How to make the right choice with your first recliner appeared first on Men's Health Magazine Australia.

ON AVERAGE, IT takes men 5.4 minutes to ejaculate, according to research published in the Journal of Sexual Medicine. So that’s just five minutes of pleasure, from the time we enter to the time we pull out. If that sounds a little short to you then keep reading because we have three sex tips that will take you from five minutes to pulling all nighters.

Before we get to the tips though, let us say if you’ve put your trust in pills or “natural” remedies before, and they’ve let you down, don’t worry because you’ll find none of those here. Instead we’ve sought the advice of a doctor to teach you how to control your urges.

Don’t worry if it takes you a little bit of time to get the hang of these methods. It’s not about finishing first, after all. “Try to keep cool about the situation. It usually improves with time, and ‘performance anxiety’ just makes matters worse,” says Dr Keith Hopcroft.

3 sex tips to help you delay ejaculation

1. Get your squeeze to squeeze

There are a couple of practical things you can do to ensure a longer lay. Wearing a condom, for example, may reduce the sensitivity enough to solve the problem, advises Hopcroft. “An alternative is to try the ‘squeeze technique’: a firm squeeze of your penis with finger and thumb just below the bell end when you think you’re about to come will stop it happening,” he says. “She, or you, can repeat this as often as necessary and, in time, you’ll learn to control yourself without the squeeze.” Of course, as you should make clear to her, you’ll need plenty of practice.

2. More intense orgasms

Once you’re lasting a respectable amount of time, for furniture-breaking orgasms your body needs further training. By delaying ejaculation and letting tension build to higher and higher peaks before the final explosion, you’ll have an all-over-body sensation. You can prepare outside of the bedroom by exercising the pelvic muscles at the base of the penis.

These are what you squeeze to stop urinating, but they also stave off ejaculation. Give them a workout by squeezing them in and out 15 times, twice a day. Gradually increase the frequency to 75. It can be done at a bus stop, or even during a meeting: just don’t announce it.

3. Breathe easy

Also, focus on breathing. Try using a “puffing” technique, whereby you “huff” out breaths while making love until you feel your diaphragm contracting to expel air. As you feel an orgasm coming on, you’ll be trained to force out each breath. The result is more tension around the abdomen, meaning a more intense orgasm. Alternatively, try the simple ice method. Simply wrapping ice in a cloth and applying it to your testicles before sex can intensify your orgasm. Just remember not to use the cubes in the post-sex glass of water.

This article originally appeared on Women’s Health UK.

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The post 3 sex tips that will help you last all night appeared first on Men's Health Magazine Australia.

Firstly, these boner blunders are super common. In the U.S., up to 30 million men of all ages – including in their 20s and 30s—experience erectile dysfunction (ED). And regardless of whether you meet the criteria for ED, experts say it’s completely normal to have trouble getting or keeping a boner up to 25% of the time.

“One-off occurrences where you have a hard time getting or maintaining an erection are typically nothing to worry about,” says Dr. Simran Shamanur, a consulting sexual health physician Allo Health. “This can happen for various reasons, including stress, fatigue, or even a temporary distraction. Our bodies are complex, and fluctuations in sexual performance are part of that complexity.”

Second of all, stressing about it could drive performance anxiety, which will only make it even harder (no pun intended) for arousal to happen.

The key is perspective: don’t magnify a single awkward incident, because it doesn’t define your masculinity or abilities in the bedroom,” says Dr. Farhan Malik, MD, a penile enlargement specialist and owner and senior medical director at Prometheus by Dr. Malik. “Relax, and remember you have nothing to prove.”

Need a little extra peace of mind? Suzannah Weiss, resident sexologist for Biird and author of Subjectified: Becoming a Sexual Subject, notes that for a lot of folks, a lack of erection isn’t going to make or break their enjoyment – because most penetration isn’t the only – or even the most reliable – path to an orgasm.

Even though the mechanics of your penis can be a bit unpredictable, rest assured that there are some steps you can take to support stronger, longer lasting erections. With that in mind, here are 23 expert-approved tips to help you stay hard.

1) Talk to your partner

Struggling to get up, and stay up, can lead to performance anxiety in the bedroom, especially when you’re trying to satisfy someone new. When the time comes to get down, you might get so stressed out about not getting hard that, well, you don’t get hard.

Before you have sex, acknowledge your erection difficulties with your partner and assure them it has nothing to do with your attraction to them, says Zachary Zane, Men’s Health sex columnist and author of Boyslut: A Memoir and Manifesto. Maybe you bring it up as you’re getting undressed.

“Say something like, ‘Just a heads up, I sometimes get in my head and struggle with getting hard. I just want you to know that it has nothing to do with you. I find you so sexy; I just sometimes get a little nervous,'” Zane suggests. “Odds are, your partner will appreciate your transparency and vulnerability,” he says.

Having that conversation beforehand may just relieve enough pressure that you are able to get hard after all.

2) Reduce stress

Your stress level may be contributing to your performance issues in bed, which in turn, may cause you to experience even more stress. Talk about a vicious cycle! Studies have shown that those with high levels of stress more commonly suffer from erectile dysfunction, and sexual performance was seen to improve after stress management protocols were put in place for participants. It’s never as easy as it sounds, but taking steps to relieve your stress may help you in more ways than one.

3) Try a cock ring

Did you know that a cock ring can help you maintain an erection? This O-shaped toy fits around your penis and helps keep blood in the shaft, where you want it. A cock ring also helps prevent venous leakage, a form of erectile dysfunction where blood flows to your penis, but has trouble staying there. (Giddy, a new cock-ring-like gadget designed to treat ED, may also help guys with venous leakage maintain stronger erections.)

There are four types of cock rings, all of which can help in the erection department:

• Adjustable rings
• Stretchy rings
• Vibrating rings
• Solid rings

To learn more about the different types, check out our guide to cock rings. And here’s where to shop some of our favourite cock rings on the market.

4) Work your Kegel exercises

The pelvic floor muscles play a role in sexual activity, explains Robert Valenzuela, MD, a board-certified urologist and Promescent medical advisor. “Contractions of the pelvic floor muscles (called Kegels) help produce an increase in the penis pressure and the rigidity of the penis.” In simpler words, Kegel exercises – where you contract and release your pelvic floor muscles—can help strengthen your erections. Here are some tips on exactly how to practice Kegel exercises.

Kegel exercises are also a component of a practice known as “penis rehabilitation,” adds Michael Ingber, MD, a urologist and urogynecologist. “Just like after shoulder surgery, when you might see a physical therapist to work on the muscles, strengthening them, and increasing range of motion, the same thing is true for the penis, the muscles, and nerves that play a role in erectile function.” That’s why many urologists recommend early penile rehabilitation – which includes Kegels – shortly after events that affect the erectile nerves of the penis, such as prostate cancer surgery. “This is done in conjunction with medical therapies like Viagra,” Ingber says.

5) Watch what you eat

Foods that are bad for the heart are also bad for the penis – which makes sense, since the heart and penis both depend on blood flow to function properly. According to a 2020 study, the Mediterranean diet—which includes fruits, whole grains, heart-healthy fats like nuts and olive oil, red wine, and vegetables—is a good place to start.

“The link between the Mediterranean diet and improved sexual function has been scientifically established,” Irwin Goldstein, MD, director of sexual medicine at Alvarado Hospital in San Diego, told WedMD.

6) Get more exercise

Cardio. Cardio. Cardio.

According to Ryan Berglund, MD, a urologist at the Cleveland Clinic, blood flow is the key to a healthy erection, and there’s nothing that encourages blood flow like aerobic exercise. Not only does it keep you in shape – it also builds the body’s nitric oxide, which helps maintain erections.

While running is great, stay off the bike if you can help it. “Endurance cyclists who spend a long time on their bike seats may have more trouble with ED,” says Erin Michos, MD, an associate professor of Medicine at the Johns Hopkins University School of Medicine.

“This is because bike riding can compress the pudendal artery, which provides blood flow to the penis,” Ingber adds. “Using a special bike seat (split-seat) along with wearing special shorts can help prevent ED.”

7) Quit smoking

A 2015 literature review found that smokers are at a higher risk of developing erectile dysfunction than the rest of the penis-owning population. There’s also some evidence that smoking affects erection strength—and size.

“In addition to damaging blood vessels, smoking may cause damage to penile tissue itself, making it less elastic and preventing it from stretching,” says Goldstein.

We have yet to hear a better reason to quit.

8) Drink coffee

Though few things are worse for your erection than a cigarette habit, coffee can actually help you out below the belt. A study by the University of Texas Health Science Center at Houston found that men who consumed the caffeine equivalent of 2-3 cups of coffee per day were less likely to suffer from erectile dysfunction than those who preferred to wake up with caffeine-free beverages.

9) Try some weed

While some studies shows that smoking weed will give you marijuana’s version of “whiskey dick,” others suggest that cannabis use might actually improve sexual function. Marijuana affects everyone a little differently, so you’ll have to experiment to see if it helps or hurts your erections. If you need help relaxing and getting out of your head, then a touch of the devil’s lettuce might be just what your erection needs.

10) Get a vasectomy

If you’re finished producing offspring (or you’re sure you don’t want kids), consider investing in renovations at the sperm factory.

“The risk of a contraceptive failure can be a big source of anxiety for some men, especially those who’ve had a birth control disaster – or a scare – in the past,” says Karen Donahey, Ph.D., director of the sex- and marital-therapy program at Northwestern University.

That anxiety can, in turn, lead to erection problems – and cause the same vicious circle that makes performance anxiety such a mood killer.

But if there’s no sperm, the risk of pregnancy is beyond minuscule: A properly performed vasectomy has an effectiveness rate of 99.9%. Depending on your insurance situation, the procedure typically costs between $0 and $1,000, according to Planned Parenthood.

“Many of my patients end up paying $0 for them if they have low deductible plans,” Ingber says. “We can often do these in the office setting, with a local anesthesia, which can minimize cost for some patients.”

11) Stay faithful

It’s common for penis-owners who start having affairs to stop having erections. So common, in fact, that doctors who treat erectile dysfunction often ask their patients if they’re getting any action on the side.

Unless you’re in an open or polyamorous relationship, you’re bound to feel guilty when you have sex with your partner after you’ve been secretly getting it on with someone else. Guilt can turn to anxiety, and that can kill an erection.

12) Reduce your risk of diabetes

Erectile dysfunction is common in people who have diabetes (and especially type 2 diabetes), according to the Mayo Clinic. The disease hits the penis with a double whammy: It accelerates the process of arterial disease, and it slows the transmission of stimuli along nerves throughout your body. And, trust us, a numb penis is not a happy penis.

Type 2 is the most prevalent form of diabetes among American adults. There are various ways to prevent it, including eating diabetes-fighting foods and exercising regularly. You should also be vigilant in checking your blood sugar (talk to your doctor about the best methods).

13) Get your testosterone levels checked

Low testosterone doesn’t directly affect the mechanisms involved in your erection, but it does affect your libido, making it harder to get turned on – and harder to get, well, hard. If you notice an uncharacteristic drop in your sex drive – or any of these symptoms of low testosterone – you might want to ask your doc if your T levels are lower than they should be. If they are, your doctor can help get your testosterone back to levels within the normal range.

14) Take it easy when you’re thrusting

One vigorously misplaced thrust is all it takes to rupture the corpora cavernosa, the elongated “erectile chambers” that run the length of your penis. Don’t believe us? Try aiming your erect penis at the trunk of a tree – it’s roughly the same density as your partner’s pubic bone.

A complete rupture will require surgery within 24 hours to stanch internal bleeding and reduce the risk of permanent damage. A partial tear isn’t as serious, but it may cause problems later on. As the linings of the corpora heal over with scar tissue, they lose their elasticity – leading to curvature, pain, and eventually impotence.

By some estimates, more than a third of impotent penis-owners have a history of “penile trauma.” To protect yourself, be careful when your partner’s on top. That’s the position most likely to cause damage.

15) Walk more

In one study, researchers found that men who walk just 2 miles a day had half the rate of erection problems of more sedentary men, says Goldstein. (Twenty minutes of jogging or 30 minutes of weight training will work, too.)

“What’s good for your heart health is good for the vasculature to your penis,” says Dr. Justin Houman, MD, a board-certified urologist and men’s sexual and reproductive health specialist.

Deposits that clog or stiffen penile arteries can also wilt erections. “Guys tend to think of their arteries as simple pipes that can become clogged, but there’s a lot more going on than that,” says Laurence Levine, MD, a urologist at Chicago’s Rush-Presbyterian Medical Center. “The linings of those blood vessels are very biologically active areas where chemicals are being made and released into the bloodstream.”

The more you exercise, the healthier, cleaner, and more flexible those linings become.

16) Yawn a lot

Sorry if reading the word “yawn” made you yawn just now. Actually, we’re not sorry – because as far as your body’s concerned, yawning and getting an erection are practically the same thing.

They’re both controlled by a chemical called nitric oxide. Released in the brain, it can either travel to the neurons that control mouth opening and breathing, or go down the spinal cord to the blood vessels that feed the penis. Sometimes it does both (that’s why a big yawn can cause a tremor down under).

We don’t recommend foreplay with your mouth hanging open. But allowing yourself to yawn now and then throughout the day may help prime the neurochemical pathways that lead to good, sturdy erections.

17) Get plenty of sleep

Your penis needs as much shut-eye as it can get. Every night while you sleep, you have between three and five-hour-long erections. You probably noticed this phenomenon the last time you had to pee at 4 am.

Those erections are not there just to make life interesting for your bedmate. They work to recharge your penis – keeping it well-nourished with oxygenated blood.

“Theoretically, the more nocturnal erections you have, the more flexible your erectile tissue will become. And that may help keep erections strong as the years wear on,” Goldstein explains.

18) Take amino acids

If you’re dealing with mild erectile dysfunction, you might not need prescription medication to get your groove back. Amino acids L-citrulline and L-arginine are both known to improve sexual performance, and you can get them in pill- or power-form.

“They help increase some of the neurotransmitters that signal for more blood flow to the penis,” Houman explains. Just make sure you check with your doctor before trying a new supplement – the supplement industry isn’t well regulated, and some supplements might negatively interact with prescription drugs.

19) Try ED medication

If all else fails, there is ED treatment in the form of drugs. Viagra, the first ever oral treatment for erectile dysfunction, works for a few hours before its effects start to diminish. Then there’s Cialis, which can aid your erections for up to 36 hours (that’s why it’s often referred to as “the weekend pill”). Stendra is the fast-acting option – it kicks into gear within 15 to 30 minutes of taking a pill.

“Ultimately, you just have to find whichever medication fits your lifestyle or fits the occasion,” Houman says.

There are plenty of options out there, and they all work in a similar fashion. ED drugs enhance the effects of nitric oxide, a chemical your body produces that relaxes the muscles and arteries in the penis. That helps more blood flow go where you want it to go during arousal – and only during arousal. You’re not going to end up with a 36 hour boner.

Once you’ve started taking ED meds, you might experience some side effects. “Some guys will experience headaches, flushing, heartburn, and lower back pain,” Houman says. “For the most part, the more often you take the medication, the more your body will get used to it, and those symptoms will wash off.” If your side effects hang around, your doctor can help you find a different ED pill that suits your needs.

Talk to your doctor about which ED medications might be right for you—and know that men’s wellness brands like Hims and Romans both prescribe ED medication online and then deliver them straight to your door.

20) Try Trimix

If traditional oral ED medication isn’t working, there’s something called Trimix, where you inject the base of your penis with vasodilating agents, says Jed Kaminetsky, MD, a board-certified urologist and Promescent medical advisor. “It’s actually less painful than it sounds and is effective in over 90% of men with erectile dysfunction.”

However, while Trimix works great, “one has to be aware of complications,” Ingber says. “In some men, this erection can persist and become painful. If it lasts more than 4 hours, it’s called ‘priapism,’ and it becomes a medical emergency where you will need to go to the emergency department.”

21) Get a penile implant

If ED medication and lifestyle changes don’t improve your sexual function, a penile implant surgery can help you achieve the erections of your dreams. Through a small incision, a doctor inserts a pump inside your scrotum that draws from a reservoir filled with sterile water. Any time you want an erection, you can press on the pump, sending fluid into the penis for a strong erection that lasts as long as you need it to. Like with any surgery, there’s a risk of complications, but overall, people who get penile implants report high rates of satisfaction – and so do their partners.

22) Practice mindfulness

Particularly if you find that you tend to lose your erections because your mind wanders during hookups, Weiss recommends incorporating mindfulness into your sex life.

“Mindfulness involves being fully present and engaged in the current moment, without judgment,” explains Aleece Fosnight, a board-certified physician assistant and sexual medicine specialist at Aeroflow Urology. “When applied to sexual health, especially penile function, it can help reduce anxiety, increase awareness and sensitivity, and enhance overall satisfaction.”

Fosnight suggests starting with some deep, slow, mindful breathing right right before or during foreplay to calm your body and mind.

“Mindfulness shifts focus away from performance pressure and brings attention to the sensations and enjoyment of the moment,” adds Dr. Shamanur. “Deep breathing increases oxygen levels in the blood, which can help maintain a stronger erection by improving overall blood circulation.”

During sex, Fosnight recommends tuning into all your senses—the texture or smell of your partner’s skin, the temperature of the air, the sound of their body rubbing up against yours—without thinking ahead to whatever outcome you’re trying to achieve.

23) Switch things up

Research has shown that our brains crave novelty. Ever noticed how hooking up with someone new is particularly exciting, or how that first bite of a perfectly cooked steak tastes even better than ever bite after that? It’s because new experiences light up our brains in a way that feels too darn good to resist.

That’s why Sofie Roos, a licensed sexologist, recommends changing things up before you lose your erection.

“Take a break from penetrative intercourse for kissing or oral sex, switch sex positions or introduce a sex toy,” she says. “The most important thing is that you add something new to the scenario.”

According to Roos, this tactic can often re-trigger arousal so you’re good to keep going for as long as you and your partner desire.

This article originally appeared on Men’s Health US.

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The post Want stronger erections? Try these 23 tips for staying harder, longer, according to sex experts appeared first on Men's Health Magazine Australia.

If you’re looking for a reliable and comfortable ride for your next family adventure, the GWM SUV lineup could be the ideal fit. Built to handle any road trip, big or small, these SUVs are designed to make your trips enjoyable.

To learn more, here’s why GWM SUVs are perfect for your family trips.

Reliable safety features

When you’re travelling with your family, safety becomes even more important. GWM SUVs come with features designed to do just that. They are equipped with Automatic Emergency Brakes and Lane Keep Assist, which help avoid accidents by alerting you to potential hazards and keeping you in your lane.

The 360-degree camera gives you a complete view of your surroundings, making parking simple and reducing those tricky blind spots. Traffic Sign Recognition keeps you on top of speed limits and important road signs so you can focus on enjoying the ride. All these features add up to a safe and confident driving experience for your next family adventure.

Spacious and comfortable interiors

Family road trips can get tiring, especially when everyone’s cramped together. That’s why having a comfortable SUV like the luxury 7-seater SUV Tank 500 makes a huge difference.

This GWM model boasts spacious interiors with plenty of legroom and headroom so everyone can stretch out and relax. The seats are designed for maximum comfort, featuring heating and ventilation options to keep you comfortable no matter the weather. It also includes luxurious touches like Nappa leather seats and a panoramic sunroof for a more comfortable ride.

Advanced technology and infotainment

Long drives are easier on everyone when there’s entertainment on board. Large, user-friendly touchscreens in GWM SUVs provide easy access to navigation, music and even apps to keep passengers engaged.

Bluetooth connectivity lets you stream your favourite tunes or make hands-free calls and high-quality sound systems deliver crystal-clear audio throughout the journey. For the driver, the digital instrument cluster keeps all the important information readily available.

Powerful performance

Having enough power is another important factor, especially with the whole family and their belongings on board. These SUVs offer powerful engines that deliver a smooth ride, whether you’re cruising through city streets or exploring off-road adventures. They even offer turbocharged and hybrid engine options for more power or better fuel efficiency.

Versatile driving modes

Different terrains and weather conditions require versatile driving modes. GWM SUVs come with multiple driving modes that adapt to various situations. Whether it’s a snowy road or a rocky trail, the advanced systems provide the traction and control needed for a safe and smooth ride.

Convenience features

Making family trips smoother and more enjoyable often comes down to having the right features in your vehicle. GWM SUVs offer keyless entry, push-button start and wireless charging to simplify your travels.

Hands-free tailgate operations make loading and unloading easy, especially when your hands are full. The interior is designed with practicality in mind by providing plenty of storage compartments for all your belongings. These small but significant features combine to create a seamless driving experience that’s perfect for busy families.

Strong towing capacity

Need to bring extra gear for your next adventure? These SUVs are built to handle it. Their strong towing capacities mean you can bring everything you need without leaving anything behind. With powerful engines and solid build quality, you can feel confident taking your family on any trip.

GWM SUVs are designed to make family adventures comfortable and enjoyable, thanks to their plenty of room, advanced safety systems and impressive power. To find the perfect SUV for your family’s needs, visit the GWM website and start planning your next adventure today.

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DECADES AGO, THE gym was reserved only for muscle-bound behemoths pumping iron – and their clanking plates and loud grunts and smells like you wouldn’t believe.

But these days, it’s all changed. From budget spots (think: Planet Fitness) to capital-F Fancy health clubs like Life Time and Equinox to classic musclehead spots like Gold’s, today’s gym scene offers something for everyone. To some, it’s a summer refuge from the heat, to others, it’s a Saturday afternoon date spot, and yeah, a few people still want to blow up their biceps and pecs and egos, too.

More than ever, the gym is now for everyone, whether you’re chasing muscle or sweat or 10,000 steps or just a little bit of social connection. And to rack up maximum gains we all need to know how to be comfortable in the gym – and how to make everyone else comfortable too.

That’s where Men’s Health’s New Gym Commandments come in. Throughout 2024, we’ve picked the brains of fitness’ finest experts (both men and women), and observed typical gym-goer behaviour. The result is these 10 guidelines that will help you (and everyone around you) get the most out of every rep, round, set, and circuit – all without becoming the dreaded guy delivering the form-checks nobody wants.

Bookmark this page for the next time you find yourself guessing about what to wear to the gym. These rules will help you get fit while fitting in, anytime, anywhere.

1. No equipment campouts!

SOME SPOTS LIKE squat racks, benches, and leg press machines become high-value real estate when the gym gets busy. Yet very often, you’ll see someone camping out on the squat rack for 10 to 20 minutes on end. (Even worse: They’ll be scrolling through three TikToks and two Instagrams before doing their next set.)

If you’re going to spend more than 10 minutes at any gym station, you’ll need to learn to share. That goes for dumbbells or machines too – especially if you’re doing a circuit. “If you plan to use a machine for a long time, be open to sharing it as a normal default,” says trainer Lee Boyce. “Allowing others to work in with you shows respect for your space.”

A bonus: sharing your machine will subtly auto-regulate your rest periods, letting you push harder and heavier when you do work.

2. Leave the equipment how you found it

PUT YOUR WEIGHTS back where you found them. And always wipe. Everything. Down. If your back or your butt is going against a piece of equipment, once you’re done with your sets, you should towel it off (even if you haven’t left a sweat lagoon behind).

This isn’t just a common courtesy thing, either. “For members who are visually impaired, a cluttered gym floor makes it really difficult to navigate through the gym safely,” says Claudette Sariya, NASM. “The gym becomes a second home for a lot of people, so it’s important to treat it the way you’d want other people to treat things in your home.” AKA, not like your frat house.

3. No unsolicited form checks

LISTEN, FORM CHECK is our series, not yours. And despite what the dude with the Ph.D in bench pressing and the certification in squats at your gym says, it’s not his either. Truth is, nobody should be telling anyone how to do the perfect biceps curl no matter how many hours they’ve put in studying TikTok, because, as the real experts say, there’s no such thing as truly perfect form. The most experienced gym-goers know that injuries and goals often change how somebody approaches an exercise.

The most experienced gym-goers also know that they’ll get a better workout if they focus on their sets instead of everyone else’s. “The gym is already intimidating, especially for some women and beginners,” says trainer Nellie Barnett, CPT. “So don’t make it worse by being the know-it-all that no one asked.”

4. Film away—if you’re the star

THE RIGHT VID just might help you master your deadlift form – or kickstart your fitfluencer career. But unless you paid the gym some Disney-level location fee, you have to share the space. So guest stars (read: other gym patrons) shouldn’t be in your HIIT short film unless they’ve agreed to it (or are getting royalties).

Keep the camera focused on you at all times. And sure, you can bring your tripod and your ring light and the entire production crew from Deadpool & Wolverine for your biceps blowout epic, too. Just observe the five-foot rule: keep everyone and everything on your team within five feet of your person at all times. “Find a corner or empty space to film,” says trainer Gerren Liles, NASM. “Most people won’t mind there being cameras, but it’s in your best interest.” Translation: Less photoshop work later.

5. Phone calls are (sometimes) ok

YES, IT’S COMPLETELY fine to check your email during a workout, or snap a selfie when the gym lighting is just right. But when your tax accountant calls to break down your 2024 expenses?

Sure, pick up the call, but consider it a jaw curl: you’re working out your vocals during a phone conversation, so vacate your weights and your bench so others can train larger muscles. Your one exception? Yes, you can call your bestie during a treadmill walk.

Know this, though: All those calls just may kill your gains. “Here’s a challenge,” says Boyce. “Log your workout progress the old college way: with a pen and notebook.”

6. Workout first, socialise second

YES, FITNESS IS great with friends! But here’s the thing: once a squad grows beyond a group of four, it’s basically a group fitness class. And that works in CrossFit, not your local big-box.

Have a bigger crew than that? Then split off into two groups in the gym, that way you’re not monopolizing the equipment. This isn’t just for courtesy, either; it’s for your own gains. A training partner who yaps too much between sets ensures you’re building jaw muscle instead of quads, lats, and abs.

7. Absolutely. No. Creeping.

IT’S THE START of a really terrible Netflix romcom: you lock eyes with someone from across the free weights section. They beckon you over for a spot. You graze hands as you swap out plates – and suddenly you’re married and inviting the entire Gold’s Gym staff. Right?

Wrong. Because a workout isn’t a mating ritual. Sure, you just might meet somebody at the gym, but the workout comes first (see: Commandment No. 6). So wait til a rest period (Commandment No. 10; look how it all works together!), or post-workout protein shake time. “Us gym girls know we’re hot,” says MH associate editor Cori Ritchey, C.S.C.S. “But save it for when I’ve finished my workout.”

8. Dress for muscle success

EVEN IF YOU’RE crushing a three-hour workout every day, the gym is not actually your house. It’s everyone else’s, so you’ll need to follow everyone else’s rules. In most gyms, that means rocking a shirt (even if you have Hemsworth-level abs). And you’ll need to wear shoes, too.

Really want to get your Magic Mike on midway through your chest workout? Trainer Jake Boly, C.S.C.S, says there’s a simple rule you can follow: Ask a gym employee first. “I love lifting barefoot at times and training shirtless,” Boly says. “But is that the culture of your gym?” If you’re scared to ask whether you can take your shirt off, that’s your first sign to keep your clothes on.

9. Pick your godzilla spots

THE GYM CAN often seem like a zoo, with heavy weights dropping and plenty of grunting and panting. But watch closely, and there’s a method to the madness. When you’re not actually “working” during a workout, you don’t get to channel Godzilla.

So sure, exhale loudly during a tough set of bench presses or kettlebell swings or sprint. But once you put the weights down, quiet down – and learn to put the weights down quietly, too, says Boyce: “Believe it or not, there’s a correct way to dump weights at the end of a heavy set.”

Can’t do it? You’re likely lifting too heavy.

10. Quiet during the set!

WOULD YOU WANT somebody asking your surgeon for a scalpel midway through your heart surgery? No. And, truth be told, some gym lifts (think: heavy bench presses and snatches and those confounding Turkish getups) require surgeon-level focus, if only for a few seconds.

That’s why the golden rule of gym conversation is this: don’t speak to anyone when they’re working. If somebody’s midway through a set or a circuit or a 5-mile run, can they really give you a spot, share their equipment, or catch you up on House of the Dragon then anyway? “Read social cues,” says trainer Andrew Coates. “If someone has headphones on or a cap down of their eyes, you’d better already have their phone number if your interruption is welcome.”

Once they’re done, give them three deep breaths. Then ask your question.

This article originally appeared on Men’s Health US.

The post The Men’s Health new gym commandments appeared first on Men's Health Magazine Australia.