Regular physical activity is fundamental to good health. Here are some exercises that will not only improve your overall health but also your endurance and stamina, which are important for good sex.
Sex is a very important part of human life and a core motivator for a lot of our daily behaviors. We often forget, however, that sex is a physical and athletic activity, and as such requires our bodies to be healthy and fit.
Exercising is the key to making your body stronger and healthier, and in addition to improving your physical strength and appearance, exercise can also improve your sex life. Particularly for men who are aging or suffering from the effects of erectile dysfunction, exercise can significantly enhance their ability to get and maintain an erection, boosting their overall sexual health and keeping them healthy and flexible.
Kegel Exercises
Yes, you read that correctly. Kegels are not just for the ladies, and this simple exercise can have the most immediate effect on the quality of your sex life. Not only can performing Kegels regularly help you to maintain a better erection, but it can also help you to last longer in bed and have more intense orgasms.
Kegels target the pubococcygeus (PC) muscles of the pelvic floor. These are the same muscles you use to control your bladder or stop the flow of urine, and they are also the muscles that facilitate penile erection. Strengthening these muscles will improve your control and your endurance. Kegels also benefit the perineal muscles, which help to keep an erection rigid and provide the strength behind ejaculation.
The best way to start doing Kegels is to become familiar with the PC muscles. When you are going to the bathroom, use the muscles to stop the flow of urine, then release. Gradually increase the length of time you are able to do this, as well as the number of repetitions until you are tired. Remember when you are doing Kegels, do not hold your breath, or push down or tighten in other muscles, especially the buttocks, thighs or stomach. Work yourself up to squeezes that last five seconds for 10 to 20 repetitions, taking a moment to relax between each one.
Planks
If you have ever done yoga, you know the plank position can be exhausting for your arms and your abs, but being skilled at this exercise can be very valuable when you are in the missionary position because the movement is so similar. Holding a plank strengthens your arms and core, improves your stamina and endurance, and gives your arms the strength they need to maintain position in missionary and other on-top positions. Planks also strengthen and tone your body’s core, giving your back the support it needs to avoid injury and improving your thrust.
To properly perform a plank, begin at the top position of a push-up. Your hands should be shoulder-width apart, your arms strong and extended, and your pelvis level and parallel to the ground. Next, you will want to get your ab muscles involved, tightening and feeling your core take over. Next, squeeze your inner thigh and butt cheeks together, tighten the quad muscles in your thighs, and flex your feet, pressing your heels back. Begin by holding this position for 20 seconds, and gradually work up to a two-minute maximum. Depending on the length of time you’re holding each plank, you can do up to 10 reps per day.
Planks are an exercise you can also modify, helping you to work muscles all around. You can do the plank exercise while on your knees or even on your forearms. You can even place one heel on top of the other, switching legs halfway through your repetitions, as an added challenge.
Groin Stretches
We all know that flexibility is an important part of sex, but generally, that quality has been overlooked as an important aspect for men. However, if you are adventurous or simply want to liven things up, you may need to improve your flexibility to experiment with new positions. Stretching the groin muscles will not only help when you try new positions but will also contribute to improving the quality of the traditional positions like missionary.
Interval Training
Sex engages the entire body, including the cardiovascular system. While you exercise for endurance and stamina, it’s also important to vary the pace and speed of exercise, and that’s where cardio comes in. Cycling or running are great cardio activities that can be easily varied, fast then slow, then fast again, to improve the body’s ability to more easily shift between high intensity and low-intensity movement without damaging the body.
Deadlifts and Squats
Most men who perform deadlifts when working out are doing so to try and get stronger or to look super manly. What they probably don’t realize is that deadlifts can actually improve your sexual performance. When you perform a deadlift, you squat down, grab the bar, and lift without bowing your back. This movement targets your hamstrings, glutes, core, and back. These muscle groups are crucial when it comes to sex, controlling the intensity of movement and thrust.
Squats work in a similar way, extending your hips and strengthening your legs, butt, core, and back. Depending on how many you do, and the intensity of movement, squats can also become a part of your cardio program, improving your stamina and endurance in the bedroom. Squats and deadlifts can also help your sex life by making it easier to stand while carrying weight.
Start Now
Everyone wants to improve their sexual life and for many men, the effects of aging and illness can make that motivation even greater. In addition to healthy eating and a positive outlook, you can significantly improve your sex life through exercise. Exercise strengthens the muscles of the body, improves your flexibility, and releases endorphins that will enhance your mood. From Kegels to cardio, stretches to squats, exercises can target muscle groups to strengthen your core, improve your balance, and boost your stamina when in the bedroom.
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