Let exercise significantly improve your sex life

Have you ever wished you had more endurance, stamina, flexibility, and energy for improving bedroom performance? Did you know that working out regularly can significantly enhance your sex life taking it from ho-hum to sensational? If you’ve ever needed inspiration and motivation to get more physically active, hopefully, this is it. Besides the numerous well-known health benefits exercise offers, it may also boost your sex life by increasing arousal, desire, and satisfaction. In addition, during the sexual act, your heart rate and blood flow have increased, endorphins (feel-good hormones) are being released, and both blood pressure and any pain are reduced. Not bad for this important part of our lives.

To experience these benefits exercise can do improving your sex life, it’s suggested to work out at least 3-4 times a week – so which exercises can do just that?

• Hip or Glute Bridge

Here’s the exercise you need to sculpt your glutes, calves, quads, hip flexors, and hamstrings while building stamina and flexibility. Hip bridges are an excellent movement to warm up the lower body before any strenuous exercise, including sex.

How to do it: Lie on your back and bend your knees at a 90-degree angle. Drive your heels into the ground and squeeze your hamstrings and glutes to raise your hips as high as they will go. Hold at the top for three seconds, and then lower back down to start. That’s considered one rep.  Aim for three sets of 10 reps.

• Cat/Cow Stretch

This is a perfect yoga move for limbering your spine while improving focus, both necessary for staying in the moment during sex. Cat/cow not only awakens and brings more flexibility into the spinal column but also strengthens the pelvic floor muscles which are the muscles that contract during orgasm. Switching positions from cat to cow tones the hips and pelvis helping increase blood flow to these areas.

How to do it: Get in tabletop position (on your hands and knees) in which your shoulders are directly over your wrist and hips over the knees. Inhale into cat, arching the back and drawing your belly into your spine, and hold briefly. Exhale into a cow, dropping the belly and lifting the head forward and up. Repeat the cat/cow flow several times.

• High Plank

High planks are known to “set your core on fire” as it works the abs, obliques, shoulders, and even your glutes, hamstrings, and quads. This can result in more control and pleasure in almost any position.

How to do it: Start in a push-up position with your wrists stacked under your shoulders. Brace your core so that your back is flat, and hold. Aim for 30 to 60 total seconds.  Repeat several times.

• Mountain Climber

Mountain climber requires no equipment and is a great way to work on stability and balance. This is a particularly good exercise because it requires many of the same muscles you activate during sex.

How to do it: Get in the same position you would do for a high plank or a pushup. Keeping your back straight, bend one knee into the chest and then return it to the starting position. Then do the same with the other leg. Once you get the hang of it, begin to move more quickly, switching back and forth between legs. Work up to performing this move at least 1 minute or longer. Repeat as often as you like.

• Push-ups

This full-body push-up is a strength-building move especially good if you prefer to be on top during sex or any position that requires full-body engagement.

How to do it: Begin by coming into a plank-like position with straight arms and palms underneath your shoulders. With your core engaged and while maintaining a stable and straight line from head to toe, slowly bend your elbows and lower your body until your chest hovers just above the ground. Push into your hands as you extend your arms and return to the position you started.  Repeat at least 10 more times.

• Kegels

The one exercise no one will know you’re doing, Kegels are perfect for strengthening your pelvic floor muscles and for achieving more intense orgasms. Originally developed to treat urinary incontinence in women, Kegels also help men with the same thing and help prevent premature ejaculation.

How to do it: There are several techniques you can find on how to do this move. Here’s a couple of simple and easy ways to do Kegels depending if you’re a man or woman:

For men: Pretend you are trying to avoid passing gas or when urinating, try to stop your urine stream and hold for several seconds.

For women: It’s the same thing as men with one other variation – pretend to tighten your vagina around a tampon or even your finger.

You are doing it right if you feel the contraction more in the back of the pelvic area than the front.