Content:

1. The important of getting exercises

2. 5 exercises for better sex

2.1 Plank  

2.2 burpees

2.3 Kegel

2.4 Squat

2.5 Swimming

3. The conclusion 

 

1. The importance of getting exercise

We all know that doing exercises is good for our physical and mental health. It will help you build a healthy and strong body, reducing the cardio disease or something harm to you. But science shows that exercises also have good effect in sexuality. 

Fitness can enhance sexual performance. Physical exercises can boost the testosterone level, and the increase in testosterone levels caused by strenuous exercise may help enhance sexual behavior in men. In addition, exercise has the same effect for women – reducing sexual stress and increasing libido.

National Institutes of Health that 31% of men and 43% of women have some form of sexual dysfunction. This is often due to obesity or a lack of exercise.

So, do you still look for a boost in your sexual life? Why not go to the gym and do some exercise? The benefits of exercising include increased energy, muscle strength, calories burned, improved mood and self-esteem, even your sexual health. So, even though you already have a good sexual life, try to incorporate these exercises into your exercise routine to make a wonderful sex life.

Today, Anesidora will introduce you to 5 exercises enhancing your sex:

2. 5 Exercises Enhancing Your Sex

2.1. Plank  

This is the perfect way to strengthen your transverse abdominal muscles, as well as your upper arms, thighs, and glutes. These muscles help stabilize your body so you can stay close to your partner when it matters most. Do it once a day and build up to 60 seconds or longer. If walking on your toes is too challenging, try using your knees for balance.

2.1.1. How to do a standard plank?

1.With the pose of face down and your forearms and toes on the floor. Your elbows are directly beneath your shoulders and your forearms are facing forward.

2.Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. Ensure your shoulders are down, not creeping up toward your ears.

3.Hold this position for 10 seconds. Or if you could, prolong to 30, 40, even 60 seconds.

2.2. Burpees  

Burpees are a full body calisthenic workout. A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders. It is tiring, but worth the payoff. It is not only help to burn calories, boost cardio fitness, but also a way to build your strength and endurance. And that can prolong your pleasure time.

5 Exercises Enhancing Your Sex

2.2.1. How to do a burpee?

1.Bend you knee and straight your back, keep your feet with shoulder-width apart.

2.Lower your hands to the floor in front of you.

3.With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.

4.Do a frog kick by jumping your feet back to their starting position. And then stand and reach your arms over your head.

5.Try to do it 8 to 10 reps in a row.

2.3. Kegel

Kegel exercises which are also known as pelvic floor exercises, are one of the best ways to improve and maintain bowel and bladder functions. it can be done by both men and women to strengthen the pelvic floor muscles, which support the bladder and bowel and affect sexual function. Kegel exercises not only can help prevent your urine from leaking, but also help prevent the accidental passing of poop (stool) or gas and may even help to improve your orgasms and delay ejaculation.

2.3.1. How to perform the Kegel?

1.Make sure your bladder is empty, them lie down on a mat.

2.Tighten your pelvic floor muscles. Hold tight and count 3 to 5 seconds.

3.Relax your muscles for 3 to 5 seconds.

4.Repeat 10 times in a row (If 10 times in a row is too high to start with, reduce this number), 3 times a day.

After one month, you should feel better and have fewer symptoms. Keep doing the exercises, but do not increase the number of exercises. Overdoing it can lead to straining when you urinate or move your bowel

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2.4. Squat

Any type of strength exercise can increase testosterone levels, squats can also increase blood flow and pelvic region, making orgasms more intense. they will also strengthen your lower body for a more powerful thrust both while you are on top and or your partner is on top.

2.4.1. How to perform the squat?

1.Keep your feet about shoulder-width apart and head up.

2.Roll shoulders back and down. Stay a neutral spine throughout the movement.

3.Extend arms out straight in front of you, parallel to the floor, palms facing down.

4.Hinge at your hips

5.make sure your chest and shoulders stay upright and back stays straight.

6.Squat down, get your hips sinking below your knees.

7.back up to standing (do 12 times in a row, repeat 3 to 4 sets)

2.5. Swimming

Harvard researchers found that male and female swimmers in their 60s had sex lives similar to people in their 40s. and the swimmers in their forties had sex lives more like those of people in their twenties and thirties. Swimming builds endurance, boosts blood flow, improves flexibility and strength, and slashes stress. It also burns some serious calories, a plus for anyone who’s overweight (extra pounds lower libido), especially obese men with erectile dysfunction.

Before swim what you should do?

1.Have a pre-workout snack or meal.

2.Make sure you have a full warm up before swimming.

3.Prepare your swimming gears.

3. The conclusion

Exercise enhances sexuality through various mechanisms that affect both body and mind. Physical boosts in endurance, muscle tone and blood flow all can improve sexual functioning. And the psychological benefits, such as stress reduction, mood elevation and self-confidence, also can enrich your love life. So, what are you waiting for? Hurry up, get moving, you must try these 5 exercises to enhancing your sexual life!

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