13 exercises for men to prolong sexual pleasure
Highlight 20 minutes a day for these exercises, and you will get even more pleasure in bed!
This set of exercises will increase the level of sexual energy, improve muscle tone, help get rid of excess fat, and most importantly - improve your well-being and mood. Scientists have shown that if you burn more than 200 calories a day in addition to the daily rate, you will reduce the risk of erectile dysfunction. All these exercises give you advantages in quality and in the duration of your physical pleasures in bed. Even if you are now a specialist in the field of “bed”, you will still include these exercises in the list of your workouts in order to become even more resilient in sex games with your beloved.
Each of us wants to improve their sex life. It is simply necessary for everyone, both for you personally and for your partner, because making love is a mutual and bilateral process. Only two people ready for pleasure will be able to get the whole palette of orgasmic sensations. Guys, if you want to please yourself and your partner, feel free to perform these exercises from today. Girls, if you want to get real pleasure - help your men become more resilient in bed.
1. Exercise for intimate muscle contraction
Yes, yes, you read it right. This is an ideal exercise for both women and men. It makes you more resilient, it also strengthens and makes it possible to control your pubic-coccygeal muscles (these muscles help you to restrain yourself while you are looking for a restroom) and the muscles of the perineum (these are the muscles that allow your erection to please your partner). hardness and "steadfastness"). Also, the reduction of these muscles to allow a man longer to restrain himself before an orgasm. All this has a positive effect on your pleasure, its quality and the duration of the whole process of receiving pleasure.
Method of implementation: You can start with the elementary: with the process of interrupting urination. After “acquaintance” with these muscles, one should gradually increase the duration and intensity of their compression and unclenching. The main thing to pay attention to the fact that during the exercise, you do not catch your breath. Tighten the muscles of the abdomen, buttocks and thighs. Intensity of performance till 5 minutes. Tighten the muscles, then relax them. And so from 10 to 20 approaches.
2. Plank Exercise
This exercise produces stamina, both in the gym and in bed with a partner. You will be able to be at the height of the missionary position and in other positions, where your position will be “above”. In addition, you train the following muscle groups: arms, shoulders, buttocks, internal and external muscles of the thigh and calves. You will feel the strength and power of each muscle after just a few workouts.
Method of execution: Recall the "push-up" pose. Imagine that you have become a straight board. Palms on the floor, body weight rests on them, all the muscles in tension. Keep your knees straight. Strain press and control your buttocks, so that they do not "stick out" and "droop". Fix the body in this position for 20 seconds, but you should constantly increase your stay in this position to 2 minutes. Every day, try to be in this position up to 10 times at a convenient time for you. You can also modify the exercise. Doing it, kneeling, but completely straightening his arms. Or you can complicate the pose "bar" if you put one foot on the other. The duration of the execution must also be 10 seconds or more.
3. Balancing the gym ball
This exercise will help you to show yourself better and tougher in various poses. And most importantly save you from the possibility of any injury. The gymnastic ball and exercises on it will allow you to imitate the positions in which you are "bottom".
Method of implementation: Sit in a reclining position on a gymnastic ball, legs are on the floor at the width of the hips. Hands behind head. Try to sit so that the buttocks do not touch the ball, and the back to the level of the blades was on its surface. During exhalation, it is necessary to raise the head and shoulders to the chest, at this time your abdominal muscles are in good shape. Then slowly return to the starting position. You should do up to 30 repetitions in one approach.
4. Raise the legs lying on the floor
All uncomfortable situations in bed occur if the partners are not particularly pumped abdominal muscles. Indeed, during the intimacy, the emphasis is on their activity. This exercise will help strengthen this particular muscle group and extend your love joys as long as possible.
Execution method: Lie on the floor. If you have back problems, you should put a small roller out of a towel just above the hips. The arms are along the body. Do not make any sharp movements or jolts in this exercise, everything should go smoothly. Gradually lift your legs to perpendicular state. Then lower them, but not to the floor. It should always keep the abdominal muscles in good shape. If the exercise seems too easy for you, try lowering your legs as slowly as possible. Having done 5 times, allow yourself to rest for 30 seconds.
This exercise strengthens your upper body, increases stamina and makes you “God” in positions where you need to be on top. If you perform them regularly, you will soon notice improvements on all fronts.
Method of execution: Start the exercises in the "plank" pose, arms shoulder width, legs hips width. Control that your pelvis is one solid line with the body, and do not allow it to sag or rise too much. Lower the body down and then lift it up. The more pushups you do, the better. It should be wrung out at least 2 times a week. To complicate the usual push-ups, you can use cotton in the break between lowering and raising the body, or push on one hand.
6. Balancing the gym ball with weight
This exercise perfectly strengthens the shoulders, biceps, triceps, abdominal muscles and chest. It is recommended even for older people to train muscles and develop endurance. After completing a series of workouts, you will reduce the amount of fat mass, increase the amount of muscle mass, but also to the fact that you will look better and begin to feel more comfortable.
Method of performance: Sit on a gymnastic ball, remove the buttocks from its surface, your back to the level of the shoulder blades is comfortably on the ball. Feet shoulder width apart. Raise dumbbells from the chest up to the full extension of the arms. Make 3 sets of 25 repetitions. You can change the width and position of the arms for training triceps. And your balancing on the ball can help you in your intimate victories.
For all, it has long been no secret that squats increase testosterone levels and increase blood flow in the pelvic region, while giving orgasms more vivid sensations. This is one of the best exercises for training before having sex. Squats also train the lower body to improve the so-called "jolts" during their stay, both from above and below.
Method of execution: The main feature of such squats is a flat back. Arms extended with dumbbells forward. Sit down as low as possible. The legs should be flat, and the pelvis goes back. In a vertical position, arms go down, when squatting, they straighten forward. You need to do at least 15 repetitions.
This exercise trains your strength, makes you more enduring and has a positive effect on your balance. It helps blood flow to the pelvic area, which will be great helpers for you in bed. In love joys you will be more mobile in the hips, and you will not have problems with balance in difficult poses.
Method of implementation: Stand up straight; you should have dumbbells in your hands. Take a step forward and sit deep in this step. Both knees should be bent to 90 degrees. The knee should not touch the ground. Do 15 attacks on each leg.
9. Interval training
Such an approach to exercises will make you super-resilient. You can do these exercises while walking in the park, at the stadium, on a treadmill, on a bicycle, in a pool or in any other place.
Method of execution: After warming up, you can start doing the exercise at the maximum speed of up to 30 seconds. Put all your strength and preparation into these half-minutes. Then rest for a minute or two, while continuing to do the exercises more slowly and calmly. Then again 30 seconds of active training. Do such exercises at least 2 times a week. You can use jogging, walking or swimming for interval training.
10. Pose "Dog" up
This is the famous pose of yoga. It allows energy and blood to come to the area of your pelvis. Also during this exercise, your lower back is strengthened, which will help you avoid injuries in bed and in the gym.
How to do: Lie on your stomach, feet shoulder-width apart. Hands lying flat. The palms are clearly under the rib cage. Relying on the hands, on the inhale, you should gently lift the head and torso up, then you should bend back and move your shoulders as far back as possible. Breathe deeply. Fix the body in this position for 15 seconds or more. In a more sophisticated version, the hips are off the ground.
11. Semi-twine sitting
If you have a sedentary job, then this negatively affects your sex life. Muscles of the lower part gradually atrophy, which worsens sensations during orgasms. By performing this exercise, you improve the outflow and flow of blood in the abdominal organs and pelvis, and thus help yourself, because it will make your orgasms brighter and stronger. Also, the internal muscles of the thigh are trained, which obviously will not be superfluous in some poses.
How to do it: Sit on the floor with your legs wide apart. Tilt the rib cage slightly forward to clasp the tips of your toes. The back should be as straight as possible. Bend down as deep and deep as possible. Duration of 10 breaths and breaths.
12. Butterfly Pose Reclining
This posture helps relax the muscles of the thigh. Both internal and external. It is these muscles that are actively involved in the process of intimacy. This exercise will make you "always ready to fight."
Method of performance: Lie on your back, fold your feet one to another. Tighten them well to the chest. Be careful. Make sure the neck does not come off the floor. The spine and neck should be as relaxed as possible. In this exercise should not occur pain. Fix this pose for 15-20 seconds.
13. Twisted forward bend
This is a great exercise in order to stretch all the muscles you need (internal thigh muscles, hamstrings, abdominal muscles, chest muscles and triceps). You will immediately feel the difference in your abilities in bed, if only you decide to try.
Method of implementation: Sit on the floor. Set your left foot forward. Take your right leg to your right thigh. Bend your chest to the right bent leg. Put your right hand behind your back, covering her left thigh. Try to cover the fingers of your left foot with your left hand without bending it. Then take the maximum right shoulder back. Try to breathe deeply and fix this position for up to 1 minute. Then relax your right hand and try to cover the toes of your left foot, only do this girth by raising your hand over your head. Then do the same exercise mirror, that is, straighten your right leg and try to clasp your right leg with your right hand.