Getting in shape for better sex
Imagine trying to please your partner but running out of steam before you she reaches the finish line. Your red faced, puffing and panting, and she’s arms crossed with steam coming out her ears. Fitness plays a huge role in making sure sex is enjoyable for both parties. The additional stamina means you can keep going for longer periods making sure she screams with pleasure.
Scientific evidence shows that exercising on a regular basis improves sexual function and that if you exercise more often, you are less likely to suffer from sexual dysfunction.
While going for a walk in the evening is a good start, there are some exercises that will help you improve your performance more quickly.
It is well documented that moderate to vigorous exercise will help improve overall cardiovascular health. This not only helps you feel better but according to this meta-analysis of five studies involving nearly 400 men, aerobic training was effective at treating erectile dysfunction.
The American Heart Association say regular moderate to vigorous activity throughout each week improves overall cardiovascular health. This combined with a healthy diet can help you control your weight, and your body will thank you for it.
So, where do you begin?
Just 2.5 hours per week is enough to make drastic changes in your health. A regular walking routine is a great start, working up to a brisk pace or a jog. But you can also use an elliptical at the gym, or go for a hike or swim. Anything exercise that gets and keeps your heart rate up for an extended period of time works.
But there is a huge list of different exercises you can do if walking or running is not your thing.
Your core, if you didn’t already know, is much more than just your abs. The muscles on the front of your lower trunk are just one side of the box-shaped core.
This “box” includes the ab muscles on the front, the lower back muscles and glutes on the back, the diaphragm on the top, and the pelvic floor and hip muscles on the bottom.
When we talk about your core, we’re talking about all of the muscles in your midsection.
When you swing a tennis racket, kick a football, or climb on top of your partner, your core should fire up before your limbs get to work.
Training your core muscles can be done in a variety of ways, abdominal crunches, pushups, and planks come to mind. But to make sure you’re hitting all of of your core, add side planks, helping to tone and strengthen the muscles along your sides, making it easier to switch positions and stay balanced.
These are the simple obvious ones that come to mind, but there are many other exercises you can do to improve core strength.
A strong core will help you maintain balance in bed (and elsewhere, if you get more adventurous). But stability also makes sure you don’t fall on top of someone – unintentionally – ruining that moment of passion before it starts.
Mountain climbers (the exercise) activate many of the muscle groups you use during sex, including your core, shoulders, and arms, and require balance and coordination, too. To do a mountain climber, get in pushup position and bring one leg forward so your knee comes under your chest. Keep your back straight the entire time, and switch legs. Move back and forth between legs like you are running.
Yoga is another fantastic way to improve balance and coordination. There are hundreds of postures and poses, but some basic and simple ones are the first steps to improving balance and core strength.
Pelvic floor exercises
Kegel exercises can help to strengthen the pelvic floor muscles in both men and women. Strengthening these muscles is usually a treatment for post prostatectomy, but is also great for helping erectile dysfunction and premature ejaculation. In one study, up to 50% of patients with a history of lifelong premature ejaculation, said these exercises led to a cure!
Sexual Medicine Reviews reported that Kegels can also improve your sex skills by helping you control when you ejaculate and increasing the intensity of your orgasm.
Kegel exercises are harmless if performed correctly but some people have reported chest and abdominal pain, as a result of inappropriately performed exercises. Always consult your doctor for help
Identify your pelvic floor muscles by stopping the flow of urine midstream. The muscles that keep you from passing gas also support your pelvic floor. Tighten these muscles for 3 seconds before relaxing them for 3 seconds, and doing at least 3 sets of 10 repetitions each day. Also, don’t make a habit of performing Kegel exercises while urinating once you’ve identified your pelvic floor muscles.
Contract and hold your pelvic floor muscles for 5 to 20 seconds. Then release them. You can repeat this simple exercise 10 to 20 times in a row, three to four times a day. Gradually build the number of contractions you complete and the amount of time you hold each contraction for.
Simple exercises you can start doing at home to keep you going as long as you want!