culled from:pulse.ng
The key to giving your sex life an added boost is
as simple as hitting the gym. Exercise increases energy, tones your
muscles, burns fat and improves your mood and self-image. But for more
reasons than you may know, exercise can also improve your sex life. For
instance, research shows that if you burn as little as 200 additional
calories a day, you can lower your risk of erectile dysfunction.
Stretching is also important for loosening you up to be able to have fun
during sex and experiment with different positions. So even if you
already have a pretty great sex life, try incorporating these six
exercises and stretches into your workout routine — and reap the
benefits in the bedroom.
1. Kegels You
read that right. Kegels are a great sex exercise for men as well as for
women. They improve endurance and control by toning and strengthening
the pubococcygeus (PC) muscles (the muscles that allow you to stop the
flow of urine mid-stream) and the perineal muscles (the muscles that
support erectile rigidity and provide the power behind ejaculation).
They can help alleviate erectile dysfunction, and men can delay
ejaculation by contracting the same muscles just before orgasm.
HOW
TO DO THEM: Start by interrupting the flow of urine when going to the
bathroom to get familiar with the PC muscles. Once you’re familiar with
them, your goal will be to progressively increase the squeeze duration,
intensity and number of reps until you tire. But when you do them, don’t
hold your breath, push down or tighten your stomach, buttocks or thigh
muscles. Work up to five seconds, relaxing in between each contraction,
for 10 to 20 reps.
2. Stability-Ball Crunches This
variation of the standard abdominal crunch requires balance and
stability while strengthening your core. A stronger core improves your
thrusting ability and strengthens your back.
HOW
TO DO THEM: Place your middle to lower back on a large stability ball,
with your feet (about hip- or shoulder-distance apart) planted firmly on
the floor. Place your fingertips behind the nape of your neck, roll the
shoulders back and slowly, while lifting through the chest, raise your
upper body until your abdominal muscles tighten. Take it as deep as you
can manage without compromising form. Slowly return to your starting
position and repeat. Work up to three sets of 30 crunches.
3. Squats Because
squats are known to increase testosterone levels and to increase blood
flow to the pelvic region, they’re an incredible exercise for enhancing
sex.
HOW TO DO THEM: With a dumbbell in each hand
held straight down at your sides, bend at the hips and knees to squat
as low as you can while keeping your back straight. Keep your shins as
vertical as possible and your knees directly over your ankles. As you
lower, slowly raise your arms straight out in front of you to shoulder
height. Drive through the heels and you will naturally lean forward a
bit in the upper body for balance. Slowly rise to standing as you lower
your arms back down to your sides to complete one rep. Do at least 15
reps.
4. Seated Straddle Stretch If
you sit at a desk or work at a computer for hours a day, it can
constrict and stagnate the muscles below the waist. Doing a straddle
stretch will loosen things up, bringing blood flow back to the pelvic
and groin region. Increased blood flow means increased sensation, which
means better orgasms. It’s also an excellent inner-thigh stretch, which
will enable you to introduce some adventurous positions in the sack.
HOW
TO DO IT: Sit on the floor with your legs wide apart. Flex your feet
and make sure your knees are pointing up toward the ceiling. Roll your
shoulders back, lengthen through the crown of the head and slowly lean
as far forward as you can comfortably go while keeping your back
straight. Reach your hands to touch your calves, ankles or toes and
breathe deeply. With each exhale, take your stretch a little deeper
without curving or hunching your back. Hold the position for five to 10
long breaths.
5. Reclined Butterfly Pose This
stretch loosens up your inner thighs and your hips, the muscles that
are constantly stretched and challenged in a multitude of sexual
positions. By adding the butterfly stretch to your workout, you’ll be
strong, loose and ready for action!
HOW TO DO IT:
Lie on your back and bend your legs in toward your chest, soles of the
feet together and your tailbone down. Grab your feet and pull them in
toward your chest as you use your elbows to press your knees outward. Be
careful not to let your neck bow up from the floor. Keep your neck and
spine relaxed. Hold this posture as you continue to press the knees
outward for 15 to 20 seconds.
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