As many as one in three men say their romantic encounters end sooner than they’d expect (or want), per the Mayo Clinic. No wonder at least one study found the average romp in the sack lasts from 10 to as few as three minutes. So don’t become a statistic if you want to know how to last longer in bed.

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. Scott Hays, author of Built for Sex and Sexual Fitness for Men, says a few basic exercises can extend your sex sessions and make them more enjoyable as well, without requiring an elaborate workout regimen. Here are his top eight exercises if you’re looking how to last longer in bed naturally.

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1. Kegels

Not just for the ladies, kegels strengthen the pubococcygeus or “PC” muscle, and are easy to do. “The exercise itself couldn’t be simpler,” says Hays. “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.” Kegels improve ejaculatory control and can lead to stronger, firmer erections. Plus, they can be done pretty much anytime, anywhere. Hays suggests doing one set of 10, three times a day.

Read more: Men’s Journal