Everyone knows the benefits to regular exercise, from helping you to lose weight and lowering your risk of certain health conditions, but did you know that it can also benefit you sexually? Being fitter and healthier can obviously help you be more flexible, improve your stamina and help you last longer in bed, but there are also specific exercises you can do to make your time in the bedroom more enjoyable, from strengthening certain muscles to improving your fitness overall.
If you’re female, you will have almost certainly heard of kegel exercises, but they aren’t just for women. These exercises strengthen your pubococcygeus or PC muscle, and this supports the pelvic organs including the bladder, rectum and reproductive organs. Kegel exercises are often prescribed to treat conditioned such as prostate pain or incontinence, and they can also make vaginal childbirth easier too. The PC muscle is what contracts during an orgasms, so doing your kegels regularly can make your orgasms more intense and pleasurable. In men, they can also lead to stronger and longer-lasting erections, and can treat erectile dysfunction. Kegels are simple to carry out and you can do them anywhere, from sitting in front of the TV or at your desk at work, to standing in the queue at the supermarket. Begin by tightening the muscle, holding for five seconds and then releasing. Do three sets of ten repetitions a day – most people find they see results within just a few months.
Core-strengthening Exercises
There’s a lot of talk in the fitness world about the importance of strengthening your core, which are a set of muscles in the centre of your body, in your middle and lower back, pelvis and abdomen. During sex, these muscles are important for your level of thrust Crunches are a great core exercises, as well as the quadruped. This takes place with you on your hands and knees, with your hands aligned under your shoulders and your knees aligned with your hips. Keep your abs tight and remember to breathe. Then lift and straighten your left arm and right leg so that they are level with your spine. Hold your position for a few seconds, then release and alternate using your right arm and left leg. Having a stronger core will help you to perform certain positions better and achieve a better sex life.
Cardiovascular Exercises
All exercise regimes should include some form of cardiovascular or aerobic activity which should be performed at a continuous and moderate pace for at least 20 minutes. This form of exercise increases your heart rate and strengthens your other organs too, such as your lungs. The more conditioned these organs are, the better they perform – during sex, this is tantamount to longer-lasting sessions, and better endurance and stamina. There are many exercises that can help with this, such as running, cycling and speed-walking. At the gym, you should aim to use the treadmills, elliptical machine or the rowing machine to get your heart rate up. You can monitor your heart rate at the gym as many machines now include the ability to check your heart rate as you’re working out, so you can ensure it is within a healthy range. Knowing the right heart rate that you need to maintain during exercise, which varies depending on your age, current health and fitness level, will help you stay safe during your gym sessions whilst still achieving the maximum benefit.
