Want to give your sex life an added boost? It’s 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. And even if you already have a pretty great sex life, try incorporating these exercises and stretches into your workout routine and reap the benefits in the bedroom.
In another Harvard study of 160 male and female swimmers, swimmers in their 60s reported sex lives comparable to those in their 40s. Since sexual activity can be an act of endurance, long-distance swimming can keep you going and going like the Energizer bunny. Swimming for at least 30 minutes three times a week will increase sexual endurance and also lead to weight loss, which can also lead to better sex. A randomized, single-blind study of 110 obese men with ED found that losing just 10 per cent of their body weight improved sexual function in one third of the men. And it’s no secret that losing excess body fat will help attain those six-pack abs and make you more attractive to potential partners. The result: better sex!
2. Weight lifting:
Strength training could be just what the doctor ordered for your sex life. The reason – weight lifting causes the body to produce testosterone, which is the primary precursor for the male sex drive. In fact, some studies have linked short intense exercise, such as weight lifting, with increased testosterone levels. So go for push-ups, sit-ups and crunches. These muscle-building exercises can help lead to better sex by strengthening the shoulders, chest, and abs. Strong upper body strength can increase stamina since these muscles are used during intercourse.
Doing Kegels is considered a good sex exercise for men because these exercises can help endurance and control by toning the pubococcygeus (PC) muscles – the ones that let you stop the flow of urine mid-stream. Named after Los Angeles physician Arnold Kegel, they strengthen the muscles in your body’s pelvic floor, which can lead to better sex. Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm. To do Kegels, start by interrupting the flow of urine when going to the bathroom to get familiar with your PC muscles. After that, you can do Kegels anytime and any place by squeezing the PC muscles. Hold for 10 seconds, relax, and do as many reps as you can before tiring.
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-second squeezes, relaxing in between each contraction, for 10 to 20 reps.
Want to shake up your sex life with some new positions? Practicing yoga will give you better sex by allowing your body to get into creative positions for maximum pleasure during intercourse. Yoga poses that improve pelvic muscles are the Bow Pose, Peacock Pose (also called the Forearm or Elbow Balance) and Shoulder Stand.
5. Lying Leg Raises:
How to do it: Lie flat on your back with your legs stretched out in front of you. If you have any back issues, fold a towel and put it under the small of your back. With precision and control, raise your straight legs up toward the ceiling and stop when your legs are perpendicular to your body and the floor. Then, slowly lower your legs back down until they are about an inch off the floor. If the exercise feels too easy, try to lower more slowly. Repeat five times then rest for 30 seconds. Start with three sets and increase repetitions and sets as you get stronger. To modify this exercise, start with your legs bent at the knees and calves parallel to the floor. From there, straighten the legs to the ceiling then slowly lower the legs back into the bent-knee position. Lower your bent legs toward the floor until the toes are an inch from the ground. Return to the start and repeat.
Push-ups strengthen your upper body and core, providing increased all-around endurance and enabling you to rock those on-top positions during sex. If you commit to doing them regularly, you’ll notice a difference in your staying power, your ability to maintain a strong thrust and your overall core and upper-body strength during sex.
How to do them: Begin in a plank position, hands directly under the shoulders and feet hip-distance apart. Do not allow your pelvis to sag too low or lift too high. Lower your chest to the floor and slowly press back up. Do as many of these as you can manage at least twice a week. To modify, take your feet slightly wider apart or drop to your knees, keeping a solid plank position from your neck to your knees. For added intensity, bring your feet together and your hands in slightly. Try adding a clap between push-ups or do one-armed push-ups if you’re feeling really strong.
Because squats are known to increase testosterone levels and to increase blood flow to the pelvic region (making orgasms more intense), they’re an incredible exercise for enhancing sex. They’ll also strengthen your lower body for a more powerful thrust both while you’re on top and while your partner is on top.
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.
In a study of 31,000 men over age 50, Harvard researchers found that aerobic exercise resulted in a 30 per cent lower risk of erectile dysfunction (ED). More specifically, according to another study, aerobic activity that burns at least 200 calories per day (equal to fast walking for two miles) can significantly lower the risk of ED. Brisk walking is thought to help ED by improving circulation and blood flow. Fast walking, running, and other aerobic activities keep your blood vessels clear. The result can be stronger and longer erections. Vigorous activities, such as running and brisk walking, also release endorphins and relax you, which can boost sexual performance.
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