Exercise not only helps you look good naked, it can also improve your skills in the bedroom. Exercise can boost your testosterone level, which means more arousal for both men and women. It increases blood flow 'down there,' giving men better erections and stronger orgasms for both men and women.
Cardio exercise can improve your stamina and increase endurance...and we all know that lack of strength and energy during sex can kill your sex life altogether. But apart from a cardio workout, some exercise moves can strengthen the muscles in the lower body, pelvis, and core, so that you can handle any position and enjoy much more intense orgasms. Read on to find out how to improve your sexual skills and performance, and turn good sex into GREAT sex.
1. The Plank
Loose abdominal muscles might affect erection in men and can cause women to arch and hurt their back. Strong abs, on the other hand, will give men and women the power to improve and maintain their thrusting ability. To perform a plank, lie down on your stomach and raise your body placing your weight on your palms, forearms, and toes. Make sure your body is perfectly parallel to the floor. Hold that position for as long as you can keeping your stomach tight and your back straight. This workout will work your abs and your entire core.
2. Hip Raises
This is the only move that will strengthen the muscles you mostly use during intercourse. It helps strengthen your glute muscles in order to easily lower and raise your pelvis off the bed. Don’t let your partner on top do all the work; use your toned butt to raise your pelvis and double the pleasure for both of you. Lie face up on the floor with your knees bent. Raise your hips so your body forms a straight line from your shoulders to your knees (like a bridge). Hold for 5 seconds, go back to starting position, and repeat.
3. Push Ups
When you build a strong chest, back, and triceps, you will be able to hold yourself up for a longer period of time, especially in the missionary position for men. Men need to push in most sex positions; if they rest their entire weight on the female, it can be very uncomfortable for her. Moreover, holding yourself up over your partner will let you maintain eye contact and connect on a deeper level.
4. Swiss Ball Ab Rolls
This exercise not only strengthens core muscles, it also trains the body’s balance and stability in order to make it easier to explore new and adventurous positions in the bedroom. Take a push up position, arms straight on the floor, and feet on a Swiss ball. Roll the ball towards your chest pulling it forward with your feet. Hold for 5 seconds and then return to starting position by rolling the ball backwards. Repeat.
5. Squats and Lunges
These two terrific exercises can prevent your thighs from shaking and getting tired quickly during sex - plus research shows lower body exercise can get blood flowing to the genitalia and intensify your orgasm. Stand with your knees slightly wider than shoulder width apart. Using free weight or a barbell, keep your back straight, bend at the knees, and squat as low as you can - then rise to the standing position and repeat. Second, hold a pair of dumbbells and take a lunge forward lowering yourself by bending your knee until your front leg is at 90 degree with the floor. Stand and repeat with the other leg. To prevent knee injury in both squats and lunges, make sure your knees never go further than your toes.
6. Kegel Exercise
Strong pelvic floor muscles can have big payoffs when it comes to sexual satisfaction and stronger orgasms. These muscles are responsible for the contractions you feel during climax. This exercise tones and strengthens the vaginal muscles in women, boosting arousal. Also, it helps men control their ejaculation in order to last longer in bed. They also intensify contractions during orgasm because more blood gets pumped into that region. Perform Kegel exercise by tightening you pelvic muscles (those that control your urine flow) and hold for five seconds; then relax and repeat. Girls can also do it during intercourse; squeezing those love muscles when he’s inside you will increase pleasure on both sides.
7. Happy Baby Pose
Flexibility goes hand in hand with great sex; you don’t want leg cramps and back aches in the middle of your sex session. Stretching and lengthening exercise is very important because if you’re not flexible enough you can strain yourself while exploring new positions. Stretch your hamstrings and your spine with the happy baby pose. Lie on your back with your knees bent towards your chest, hold the outside of each foot with your hands, and allow the knees to bend and curl back and forth like a happy baby waiting to have his diaper changed.