Outlast your bottom!
Are you a top who struggles keeping up with hungry bottoms? Do you often putter out, causing your man to become disappointed? Do power bottoms regularly outlast you?
If so, you wouldn’t be alone. Lots of men who identify as top have trouble drilling for extended periods. Let’s face it, losing stamina can be a real buzzkill.
But is there anything you can do? It turns out the answer is yes!
“Working out three to four times a week can do a lot to help your sexual technique, flexibility, and endurance,” says Mike, McDermott, an exercise specialist and personal trainer in private practice in Chicago.
Given that GPB is a sex-positive blog, we decided to interview McDermott and identify fitness moves designed to help tops last longer.
More: Great exercises for tops
Exercise 1: Strength Training
Strength training is probably one of the best ways to help tops increase stamina in the bedroom. The reason: “Weight lifting ups testosterone production in the body, which is the primary precursor for the male sex drive,” says McDermott, who advises lifting enough to feel fatigued after 10 repetitions.
In fact, some lines of research have linked short-term, intense exercise, like strength training, with increased testosterone levels (Craig & Everhart, 1989).
To become a more powerful top, try doing push-ups, crunches, and prisoner squats.
These muscle-building moves can help lead to more powerful thrusts by strengthening the abs, chest, and shoulders. Strong upper body strength is critical when serving in the top role so that you can go the distance.
Exercise 2: Kegels
Believe it or not, Kegels are considered a great sex exercise for tops because they help boost endurance and control by toning the pubococcygeus (PC) muscles; the ones that let you control the flow of semen.
Named after Los Angeles doctor Arnold Kegel, Kegels strengthen the muscles in your body’s pelvic floor. For tops, this is critical for seeding willing bottoms.
“Men should use Kegels to delay ejaculation by contracting this muscle group just before orgasm,” says McDermott. To do Kegels, begin by interrupting the flow of urine while taking a pee to get familiar with your PC muscles.
After that, you can do Kegels exercises anytime by squeezing those PC muscles. Try holding for 10 seconds, then relax, and do as many reps as you can before tiring.
Exercise 3: Stretching
Hoping to please your bottom with new positions? Stretching may be the just what the doctor ordered.
By elongating your muscles, you allow for maximum benefit during intimacy. “Stretching will help your flexibility,” which may result in hotter sex, McDermott says.
Some researchers also think it can improve your stamina in the bedroom by drawing your energy in and up. McDermott suggests stretching exercises that improve pelvic muscles, such as the “reach for the sky” move and “side reaches”.
Exercise #4: Brisk Walking
In a study of 31,000 men over age 50, Harvard scientists discovered that aerobic exercise resulted in a 30-percent lower risk of erectile dysfunction (ED).
More specifically, per another study, aerobic activity that burns at least 200 calories per day (similar to walking 2 miles) can significantly lower ED risks.
Fast walking is thought to help to maintain wood by improving blood flow and circulation.
“Brisk walking, jogging, and other aerobic activities helps your sex life in the same way they also prevent heart attacks,” says McDermott. “They help keep those blood vessels clear.”
The end result may be stronger and harder erections. Vigorous activities, like jogging and brisk walking, also helps tops to remain relaxed, which can boost sexual performance.
Exercise #5: Swimming
In a different Harvard study of 160 participants, swimmers in their 60s reported having sex lives comparable to people in their 40s.
Since intimacy is considered an act of endurance, long-distance swimming may help you top your man like a rock star.
“Going for a 30-minute swim at least three times a week can increase sexual endurance,” says McDermott. Swimming is also an excellent activity for weight loss, which helps tops become more nimble.
A randomly controlled, single-blind study of 110 obese men with erectile dysfunction found that losing just 10 percent of their body weight enhanced sexual function in a third of the guys.
Shedding excess body fat can also help sculpt abs and make you more attractive to bottoms.
The end result: More powerful topping!
Try a few of the above to improve your endurance, technique, and flexibility.
Your man will be impressed with your stamina and, as an extra benefit, you’ll come off as a rock star!
Craig, B. W., & Everhart, J. (1989, August). Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mechanisms of Ageing and Development, 159-169. Retrieved from Scient Direct: http://www.sciencedirect.com/science/article/pii/0047637489900997