Being fit might not only give you more confidence in the bed, but can also increase your sexual performance and enjoyment.
But your current workout probably does not target the right muscles for this nighttime domination. So here are some exercises to target all the right areas. This list is essentially your secret weapon to better sex.
1 – Squats
Squats are great for your core and butt. It also gets blood flowing through your groin area which helps to increase your desire.
Stand with feet separated at shoulder-width. Lower yourself into a position as though you are going to sit in a chair with feet flat. Make sure your back is not being over-arched or rounded. The lower you get, the more your gluteus maximus will be exercised. Then push away from the ground, while clinching your abs tight.
2 – Lunges
Experts say lunges build endurance and increase the core stability in your hips, thighs and butt, which all get used during sexual activity.
Stand with your feet separated at hip-width and your back straight, take one big step forward, bringing your knee above your foot but no further and your thigh running parallel to the ground. Keep your other foot straight. Keep this position for 20 seconds, then bring yourself back to your original position. Repeat using your other leg.
3 – Pelvic lifts
This exercise works on your intercourse muscles—your lower abdominal muscles and glutes—and works on the balance of your hip muscles. Pelvic lifts also increase core strength and workout your lower back.
Lie down facing up and bending at your knees but keeping your feet on the floor, at shoulder-width separation. Raise your pelvis to bring your spine into a straight line. Tighten your glutes and abs as you squeeze your inner thighs together. Hold that spot for 10 seconds, breathe easily, then bring your butt down to rest and start again.
4 – Cardio
Cardio is not just good for your heart, it is good for your sex life. Routine cardiovascular stress—whether swimming, running or other challenging activity—can raise your overall stamina, improve your blood flow, and might even cause more intense orgasms. To get the most out of it, try to get at least 30 minutes of cardio 3 to 5 times each week.
5 – Kegels
Kegel exercises are good for both men and women to strengthen your pelvic floor and help sexual satisfaction. It’s the only exercise that targets the pubococcygeus (PC) muscle. Strengthening this muscle can give you more intense orgasms. And for men, Kegels can give harder erections and might improve your control of ejaculation.
Here’s how to do them: Contract the muscles in your pelvis like you’re trying to stop peeing. Squeeze as though you’re trying to lift the muscle upward. Hold that for 5 seconds, while breathing normally. Then relax and do it again. Try to do 20 Kegels three or four times each day.
With these simple five exercises, you can greatly increase your sexual performance, with no equipment being needed.
Author: Scott Dowdy