13 exercises for men to prolong sexual pleasure
Scroll 20 minutes a day for these exercises, and you will get even more fun 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 health and mood. Scientists have proven that if you burn more than 200 calories per day in addition to the daily rate, you 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", then still make these exercises in the list of your training to become even more enduring in sexual games with your beloved.
Each of us wants to improve our sex life. This is simply necessary for everyone, both for you personally and for your partner, because making love is a mutual and two-way process. Only two ready-for-pleasure people can get the whole palette of orgasmic sensations. Guys, if you want to please yourself and your partner, then safely perform these exercises from now on. Girls, if you want to receive real pleasure - help your men to become more hardy in bed.
1. Exercise to reduce intimate muscles
Yes, yes, you have read it all correctly. This is an ideal exercise for both women and men. It makes you more hardy, it also strengthens and enables you to control your pubic-coccygeal muscles (these muscles help you to restrain yourself while you are looking for a restroom) and perineal muscles (these are the muscles that allow your erection to please your partner Firmness and "steadfastness"). Also, the reduction of these muscles allow the man to restrain himself longer before orgasm. All this has a positive effect on your pleasure, its quality and duration of the whole process of obtaining pleasure.
Method of implementation: You can start with the elementary: with the process of interrupting urination. After "acquaintance" with these muscles, you should gradually increase the duration and intensity of their squeezing and unclenching. The main thing to note is that during the exercise you do not catch your breath. Tighten the abdominal muscles, buttocks and thighs. The intensity of performance is up to 5 minutes. Tense your muscles, then relax them. And so from 10 to 20 approaches.
2. Exercise "bar"
This exercise produces endurance, both in the gym and in bed with a partner. You will be at your best in a missionary position and in other poses, where your position will be "from above." In addition, you train the following muscle groups: arms, shoulders, buttocks, internal and external muscles of the thigh and calves of the legs. You will feel the strength and power of each muscle after several training sessions.
Method of implementation: Remember the "push-up" posture. Imagine that you have become a direct board. The palms on the floor, the weight of the body rests on them, all the muscles are in tension. Make sure that your knees are straight. Tighten the press and control your buttocks so that they do not "stick out" or "sag". Fix the body in this pose for 20 seconds, but you should constantly increase the location in this position for up to 2 minutes. Daily try to be in this position up to 10 times at a time convenient for you. You can also modify the exercise. Performing it, kneeling, but completely straightening his hands. Or you can complicate the posture of "bar" if you put one foot on the other. The execution time should also be from 10 seconds or more.
3. Balancing on a gym ball
This exercise will help you to show yourself better and sturdier in various poses. And the main thing will save you from the possibility of any injury. Gymnastic ball and exercises on it will allow you to simulate the positions in which you are "from below".
Method of execution: Sit in a "reclining" position on the gym ball, legs are on the floor on the width of the hips. Hands behind the 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 lift the head and shoulders to the chest, at which time your abdominal muscles are in tonus. Then slowly return to the starting position. Do up to 30 repetitions in one approach.
4. Raising the legs lying on the floor
All discomfortable situations in bed arise in the event that the partners are not particularly pumped muscles of the abdominal cavity. After all, during intimacy, the main emphasis is on their activity. This exercise will help to strengthen this particular group of muscles and prolong your love joys for as long as possible.
Method of execution: Lie on the floor. If you have problems with your back, you should put a small roller from the towel just above your hips. Hands are along the trunk. Do not do any drastic movements or jerks in this exercise, everything should go smoothly. Gradually raise your legs to the perpendicular state. Then lower them, but not to the floor. You should constantly keep your abdominal muscles toned. If the exercise seems too easy for you, then try to lower your legs as slowly as possible. After making 5 times, allow yourself to rest for 30 seconds.
This exercise strengthens the upper part of your body, increases your stamina and makes you "God" in positions where you must be on top. If you perform them regularly, you will soon notice improvements on all fronts.
Method of implementation: Start the exercises in the pose "bar", hands on the width of the shoulders, legs on the width of the hips. Control that your pelvis is one solid line with the trunk, and do not let it sag or rise too high. Lower the body down, and then lift it up. The more pushups you make, the better. Should be wrung out at least 2 times a week. To complicate the usual push-ups, you can use cotton during a break between lowering and lifting the body, or pushing one arm.
6. Balancing on a gymnastic 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 going through a series of training sessions, your fat mass will decrease, the amount of muscle mass will increase, but also to make you look better and begin to feel more comfortable.
Method of execution: Sit on the gym ball, remove the buttocks from its surface, your back to the level of the shoulder blades is comfortably located on the ball. Legs shoulder width apart. Lift the dumbbells up from the chest until the hands are fully straightened. Do 3 sets of 25 repetitions. You can change the width and position of the hands for training triceps. And your balancing on the ball can help you in your intimate victories.
For all it's long been no secret that squats increase the level of testosterone and increase the flow of blood 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 part of the body to improve the so-called "tremors" during the stay, both from above and from below.
Method of implementation: The main counter of performing such squats is a smooth back. Hands stretched out with dumbbells forward. Sit down as low as possible. The shins should be flat, and the pelvis goes back. With the vertical position of the hands fall down, while squatting straighten forward. You must do at least 15 repetitions.
This exercise trains your strength, makes you more enduring and positively influences your balance. It helps the blood flow to the pelvic area, which will be an excellent help for you in bed. In love joys, you will be more mobile in the hips, and you will not have problems with balance in complex poses.
Method of execution: Stand upright, in your hands you should have dumbbells. Take a step forward and sit deeply 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
This approach to exercises will make you super-hardy. You can perform such exercises while walking in the park, at a stadium, on a treadmill, bike, pool or anywhere else.
Method of implementation: After warm-up, you can start doing the exercise at maximum speed for up to 30 seconds. Invest in these half a minute all your strength and preparation. Then rest for a minute or two, continuing to do the exercises more slowly and calmly. Then again 30 seconds of active training. Do this exercise at least 2 times a week. You can use running, walking or swimming for interval training.
10. Pose "Dog" up
This is the famous pose from yoga. It allows energy and blood to come to the area of your pelvis. Also during the exercise of this exercise, the lower back is strengthened, which will help you to avoid injuries in bed and in the gym.
Method of execution: Lie on your stomach, feet shoulder width apart. Hands in an emphasis lying. The palms are clearly under the chest. Leaning on the hands, on inhalation should smoothly raise the head and trunk up, then it should be bent in the back and shoulders should be maximally back. Breathe deeply. Fix the body in this position for 15 seconds or more. In a more complex version, the hips come off the ground.
11. Semi-twine sitting
If you have a sedentary job, it affects your sex life negatively. Muscles of the lower part gradually atrophy, which worsens the sensation of orgasms. Carrying out this exercise, you improve the outflow and blood flow in the organs of the abdominal cavity and pelvis, than you help yourself, because it will make your orgasms more vivid and strong. Also internal muscles of the hip are trained, which obviously will not be superfluous in some poses.
Method of execution: Sit on the floor with wide apart legs. Slightly tilt the thorax forward in order to clasp the tips of the toes with your hands. The back should be as straight as possible. Make the slopes as low and deep as possible. The duration of 10 breaths and exhalations.
12. Pose of "butterfly" reclining
This position helps to relax the muscles of the thigh. Both internal and external. It is these muscles that actively participate in the process of intimacy. This exercise will make you "always ready to fight."
Method of execution: Lie on your back, fold your feet one to the other. Pull them to the chest area. Be careful. Make sure that the neck does not come off the floor. The spine and neck should be as relaxed as possible. In this exercise, there should be no pain. Fix this position for 15-20 seconds.
13. Twisted forward slope
This is an excellent exercise to stretch all the muscles you need (inner thigh muscles, hamstrings, abdominal muscles, pectoral muscles and triceps). You immediately feel the difference in your abilities in bed, if only you dare to try.
Method of execution: Sit on the floor. Set your left foot forward. Right leg to the right thigh. Tilt your chest to your right bent leg. Place your right hand behind your back, covering her left thigh. Try to grasp the left-hand fingers of the left foot, without bending it. Then take the right shoulder as far back as possible. Try to breathe deeply and fix this pose until 1 minute. Then relax your right arm and try to grasp the fingers of your left leg, just make this girth by lifting your arm over your head. Then do the same exercise in a mirror manner, that is, straighten your right leg and try to clasp your right leg with your right hand.