If you’re having trouble keeping up with your bedroom workout, we created a list of ten tips that can improve your performance. Most do not realize that flexibility and strength play key roles in keeping the game fresh and invigorating, so why be mediocre when you can follow these steps and be great?
Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:
- Hip Thrusts – Regardless of the position you prefer, a controlled and strong thrust is important. Hip thrust exercises will help you get comfortable with the motions and increase range as well as flexibility and mobility of motion. Stronger thrusts means better orgasms.
- Lunges – Lunges in general are great for building strength, endurance, mobility, balance and core stability. In addition, lunges naturally increase blood flow to your pelvic region, which in turn enhances your experience in the bedroom. They’ll help out with your performance by providing balance and hip flexor mobility, both of which are key when engaging in sexual activity. As mentioned lunges also help you build your endurance, allowing you to keep at it a bit longer.
- Squats – Squats increase blood flow to the pelvic region, which energize your libido to make orgasms more intense. They’re an amazing exercise for enhancing sex abilities because through squats will strengthen your lower body for a more powerful thrust.
- Push-Ups – Push-ups provide increased endurance and strengthen your upper body and core/abs. Commit to doing them regularly, you’ll notice a difference in your ability to maintain a strong thrust and your overall core and upper-body strength during sex. A few push-ups a day can go a long way and help you last longer in the bedroom.
- Reclined Butterfly Pose – It’s important to pay close attention to the muscles that are constantly being stretched and challenged during sexual activity. The reclined butterfly pose is an important stretch that will help to loosen up your inner thighs and your hips.Through the addition of the butterfly stretches in your daily workouts, you will gain strength while also loosening up your muscles.
- Plank Pose – Holding plank pose is one of the most effective ways to increase endurance and stamina in general and in the bedroom. Holding plank poses strengthen your abdominal muscles, which help to improve thrust and support your back to prevent injury. If you actively engage each of your muscle groups while in plank position, your whole body will see noticeable improvement and you’ll increase your overall endurance levels.
- Kegels – Kegels are a great sex exercise for both men and women that focus on strengthening your pelvic muscles. They improve endurance and control by toning and strengthening your PC muscles, which are the muscles that allow you to stop the flow of urine midstream. Kegels also help to strengthen the perineal (area between vagina and anus) muscles, which are the muscles that support erectile rigidity and provide the power behind ejaculation. Kegels are recommended to enhance sex life and improve pelvic health issues. They are an important exercise in maintaining control and establishing more intense orgasms. They can help alleviate erectile dysfunction, and men can delay ejaculation by contracting these muscles just before orgasm.
- Stability-ball crunches – Stability-ball crunches are a type of exercise that focuses on improving balance and stability while strengthening your core. A stronger core improves your thrusting ability and strengthens your back (which can often be injured during sex), while improving your ability to balance in a variety of sex positions. Plus, ball crunches simulate those times when you are not on top.
- Seated straddle stretch – In this day and age people spend most of their time stagnant, whether it’s in the car commuting to work or at a desk at school or on a couch, many of the muscles below the waist are being constricted. Doing a straddle stretch will loosen things up and bring blood flow back to the pelvic and groin region which means increased sensation and better orgasms. It increases flexibility in the inner thigh which can lead to more adventurous positions in the bedroom.
Interval training – Interval training consists of high intense workouts followed by moments of rest or relief. Interval training can be done anywhere: outside on the track, using the stairs inside your home or on a treadmill, or even bicycling through your neighborhood, there are so many options. Through interval training you will increase your stamina and endurance keep you going longer for better sexual performance.
