If
you are looking for another great way to improve your s*x life, then
when you carefully take part in these five types of exercise, your s*x
life will not be the same again.
Glute bridge – this exercise is great for working the glutes and hip thrusters
1. Cardio for Stamina
If you’re out of shape, the first thing you’ll notice during
intercourse is that you start to breathe heavily, sweat profusely and
tire easily. This means you’ll have to shift your posture frequently and
limit yourself to a few positions you feel comfortable with or
significantly slow down the pace. A high BMI has also been linked to
potential problems with erectile dysfunction. Cardiovascular exercises
like running, jumping rope, swimming and cycling will build up your
aerobic stamina and enable you to perform longer before becoming
fatigued, thus having better sex. They’ll also help manage your weight,
possibly helping performance.
Triathlon symbol
Running – 10-20 minutes a day (1-3 miles a day is more than enough)
Jumping rope – 5-20 minutes a day
Swimming – 30 minutes a day
Cycling – 30 minutes a day
The time in minutes denotes time spent actively performing the
exercise, and you need to factor in a bit more time for warming up
before and cooling down after the exercises.
These exercises can be performed every day or every other day, and
the goal is to work on both endurance and speed. Don’t just go at a
snail’s pace; constantly try to improve your time or add some mileage.
2. Strength-Training for Your Lower Body and Core
The next thing you’ll need to focus on is improving both the
strength and muscular endurance of the hip flexors, abdominals and
spinal erectors. These are the muscles engaged in thrusting and circular
motions, and they also stabilize your body in a number of different
positions. The legs also play an important role, particularly in
standing and kneeling positions. Here are a few exercises that will help
you strengthen up this area:
Barbell squats
Heavy barbell squats – set up at a power rack at the gym and make
sure you use proper form and weights that you can lift 3-8 times. Do
this exercise before anything else in the gym for 4-5 sets to get big
and powerful legs, as well as tighten up the muscles of the core. This
is useful for both men and women, particularly if you enjoy the
woman-on-top positions and standing positions. You can do hack squats on
the machine if your gym lacks a power rack, but you won’t get the
core-strengthening benefits
Zercher squat
Zercher squats – this type of squat is a perfect way for guys to
strengthen their body for standing positions where the woman is lifted
off the ground. Build up a foundation of strength first, and then use
lighter weights and go for 10-12 repetitions to focus on muscle
endurance.
Glute bridge
Glute bridge – this exercise is great for working the glutes and
hip thrusters, and should be done for ultra-high reps —up to 100 — to
increase muscle endurance. Once you become stronger in this movement,
you can upgrade to the barbell glute bridge and keep the reps high —
around 10 to 15.
Hyperextensions
Hyperextensions – excellent for strengthening the spinal erectors,
this exercise (or a variation of it) may be done in most gyms and even
at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your
workout.
Ab wheel rollout
Ab wheel rollout – this is a great exercise for strengthening the
abs, and requires only a piece of inexpensive equipment. It will help
you stay stable and hold positions longer without getting tired during
intercourse. Do three sets of this workout for as many repetitions as
you can.
Cross body crunch
Cross body crunch – this exercise improves your ability to perform
explosive twisting motions, particularly good for improving your stamina
in the spoon position where you’e lying on your side. Do 2 to 3 sets of
this exercise at the end of your workout.
Incorporate these exercises into your routine 2 to 3 times a week.
3. Upper-Body Strength Training
Upper-body strength plays an important role in many popular sex
positions where the arms are used to provide a stable base or hold onto
the partner. These including missionary, doggy style, the stand and
carry (with the woman holding onto the man’s neck) and others. Use these
simple exercises to improve upper body strength and endurance:
Plank exercise
Plank – while bench pressing is great for building a big chest, you
will find yourself in need of static strength, muscle endurance and a
strong core. This exercise is a great way to increase the amount of time
you are able to hold positions that require you to support yourself
with your arms. For added difficulty, straighten out your arms like at
the top of a pushup and hold as long as you can.
Close grip pushups
Close pushups – a pushup variation that focuses on triceps, which
are the first to give out during a prolonged missionary or similar
position. Go for very high reps, 20 t0 50, to work on muscle endurance.
Chin ups
Chin-ups – A great upper back and biceps builder, this exercise
will also target the core if you try to be as straight as possible when
lifting yourself up. You can jump to help make things easier, or just
hold as long as you can if you aren’t strong enough to perform a single
chin up. Do 3 to 4 sets for as many reps as you can.
These exercises, done about three times a week, will help you
develop a strong upper body that can keep going and hold you up for
extended periods of time.
4. Pelvic-Floor Exercises
You don’t have to perform these at the gym, although you could do
them after your workout without anyone even noticing. The idea behind
Kegel exercises is to improve blood flow to the sex organs and
strengthen the muscles of the pelvic floor in both men and women. By
locating these muscles and tightening and relaxing them for intervals of
5 seconds for 10 to 15 repetitions at a time, several times a day, you
can improve pleasure and performance during sex. Women can tighten their
vaginal walls for increased pleasure to both them and their partner,
while men can delay ejaculation by tightening these muscles.
5. Flexibility Moves for Legs and Hips
Lion stretching
If you want to avoid getting cramps — or even worse, pulling a
muscle during sex — you should do a few simple stretches every day. The
more limber you are, the more comfortable you’ll be with more exotic
poses. Here are a few simple stretches to improve hip and leg
flexibility:
Standing toe touch
Quad stretches
Hip flexor stretch
Groin and back stretch
Take a few minutes to warm up with some light running or jumping
jacks before stretching, and spend some 10 minutes on these stretches.
You can do them in the morning and at night, or shortly before
intercourse.
With just a few hours a week devoted to exercise, you can improve
your sex life significantly. If you focus on these exercises, over time,
you just might become dynamite in bed.
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