A SEX expert has revealed an easy exercise that can help you become better in the sack.
It's no fun for either party when it all ends too quickly.
But if you're not lasting long in bed you're certainly not alone.
As many as one in three men say their romantic encounters end sooner than they'd expect or want.
And while the new Journal of Sexual Medicine study, says women would like sex to last 23 minutes.
Most encounters only last 3 minutes and 45 seconds, according to Spreadsheets, an app that tracks users’ sex lives.While men might have their own techniques – from thinking about football to imagining something disgusting – these aren't very effective according to experts.
“These distraction techniques can result in making them worse in bed because they aren't paying attention to their partner's pleasure," Sex expert A.L. Harper, told Mens Fitness.
But there is one simple trick that CAN help you last longer.
As is the case with any other athletic activity, your sexual performance and stamina can be improved by focusing a little on your overall fitness.
The key to lasting longer is pelvic floor exercises, according to Scott Hays, author of Built for Sexand Sexual Fitness for Men.
These exercises aren’t just for women or those with bladder problems — they can help treat men with lifelong premature ejaculation.
In a study presented at the European Congress of Urology in Stockholm, a group of men aged 19 to 46 with an average ejaculation time of 31.7 seconds, tried pelvic floor exercises over the course of 12 weeks.
A whopping 33 out of 40 men were able to improve their ejaculation time.
At the end of the course, the average ejaculation time had increased to 146.2 seconds — nearly four times the average at the start of the study.
And the simple move, designed to strengthen the pubococcygeus or PC muscles, and are really easy to do.
"The exercise itself couldn't be simpler," Hays said.
"Contract the PC muscle, the same one that you'd use to stop the flow of urine in midstream.
"Squeeze and hold for three to five seconds, then relax," he added.
Kegels improve ejaculatory control and can lead to stronger, firmer erections.
Plus, they can be done pretty much anytime, anywhere.
The sexpert suggests doing one set of 10, three times a day.