The World is changing so we are and our sexual drives. Amid several key technological advancements, we have made our world smaller and our personal intimate timing even shorter. Apparently, there is a direct correlation between our working culture and lifestyle to our quality time on the bed.
This can be a problematic thing for young couples who have a lot of aspirations besides pleasing their partners. Long hours of stressful work culture and untimely diet, lack of nutritious food intake and of course irresistible usages of the internet have made couples these days quite dissent with their performance on the bed.
What to do?
Well, you can always mutually talk and share in-things with your partner but there are other things like some specific exercise also that can definitely bring satisfying results after practicing. yeah, you heard it right there are few specific exercises that can raise your libido and subsequently your mood and time. In this article, we have enlisted a few Sexercise for better performance on the bed. The below-mentioned sexercises are quite common that you can mingle in your daily body workout routine or you can always do these standalone when you are feeling alone at home!
Squats
Working effectively for your lower body, Squats target your glutes, hamstring, and quads. When you do squats, fresh blood pump below the waist that can improve your arousal during sex. Besides, it also prepares you for some discrete sex positions that require strong legs.
How to do: Maintaining your hip and shoulder-width apart distance, stand erect on your feet. Pinning down heels into the ground, initiate a hinge at the waist then bend the knees, Now try to sit down on an imaginary chair as if you are sitting on it. As you go down and get up to your initial position, you complete one rep.
Try to do 3 sets of 10-12 reps.
Bridge Pose
Bridge pose comes prior to pelvic tilts and Kegels. Stretching your hip flexor, it strengthens your inner thighs, glutes, and hamstrings. As the women’s pelvis is inverted, the bridge pose activates the pelvic floor muscles that subsequently reinforce the sex organs. It can help women to get orgasms at the time of sex.
How to do: Lie down on the floor with your back touching the floor. Now keeping your palms on the floor at your sides, pin your heels into the floor by bending it as shown in the picture. Tightening your core, push it your core body (abdominal part and lower body part) by applying pressure to the heels. Raise your pelvis off the ground. During the course of exercise, make sure you stay glued to the mat. As you reach an inclined stiff bridge position, squeeze your glutes and hold for 20-30 seconds. Then slowly lower back down.
Kegel
During sex, Pelvic floor muscles play an important part to get an orgasm and you can strengthen your pelvic floor muscles by practicing Kegels. Besides, it provides a great postural advantage giving you satisfying and strong orgasm by targeting the muscle majorly engages at the time of sex, making sex more pleasurable both you and your partner. It can help to boost libido in both men and women. In the case of women, Kegels strengthen Vaginal muscles for a powerful satisfying orgasm while in men, these exercises might help to delay ejaculation.
How to do: You can practice Kegels anywhere anytime whenever you are sitting, standing or lying down. In order to do this, you need to focus on your pelvic floor muscles and try to squeeze in as if you are holding an urgent pee. Now, hold for three to four seconds and repeat. You can do sporadically across the day.
Plank pose
One of the most effective exercises, Plank not only strengthens your core body but also lowers your abdomen fats. Besides, boosting your endurance and stamina in the gym, the plank also helps to perform better on the bed.
How to do it: Just assume a push-up position having your elbows bent at 90 degrees and both forearms resting on the floor. Now looking ahead in the mirror pin down your elbows directly under your shoulders. Try to make a table kind of pose by straightening your whole body( Only your elbows and feet toes will touch the ground) and continue till you get exhausted. However, there are a number of variations of planks exercise but to boost your libido and performance on the bed, you need this conventional plank. Other variations of the plank include Knee Plank, Side Plank, Side-leg Plank, and Medicine ball plank.
Push-Ups
Push-ups strengthen your upper body, which plays an important role in foreplays and supports to apply different posture at the time of sex. Push-ups strengthen the arms, shoulders and stomach muscles which is quite essential for different positions of Men on the top.
How To do: Having your legs, back and neck in a straight line, use your palms to hold the floor as if you are going push it down and your body upward. Nail your toes on the floor and make a slight incline bench of your whole body. Now, try to push down the ground and simultaneously push up your whole core body. Lower down your body till your chest almost touches the floor, then push your body up to the starting position. Initially, you will find it hard to complete at least 5 repetitions, try not to shake your body at the time of doing the exercise.
Upward-Facing Dog a.k.a Urdhva Mukha Shvanasana
A particular stretch, Upward dog helps to strengthen the muscle groups quite essential for a variety of sex positions including lower back, glutes, and arms. Upward facing dog stretches your core, psoas, and hip flexors.
Apparently originated from Indian Yoga’s regime, the upward dog is believed to increase energy and blood flow to the pelvic region.
How To Do: Lie on your belly with your legs hip-distance apart and the tops of your feet on the floor. Bring your hands to the sides of your chest and raise your torso by pressing through the hands. Lifting all the way up, roll your shoulders back and down, lengthening through the crown of the head so you don’t hunch your shoulders into your neck. Breathe regularly for about 15 to 30 seconds. If you’re advanced, your thighs should lift off the ground.
Besides these home-based stretches, there are also some Strength training exercises like Weight-lifting, deadlift and bench press that can boost up your sexual drive by working on your Libido level. So these were a few stretches and specific weight training that can bring pleasure to your sex life. Give them a chance to prosper your romance!!
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
