13 exercises for men to prolong sexual pleasure
Allow 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 proven that if you burn more than 200 calories per day in addition to your daily intake, then you reduce your risk of erectile dysfunction. All these exercises give you advantages in quality and in the duration of your physical comforts in bed. Even if you are now an expert in the field of “bed”, you still make these exercises in your training list to become even more resilient in sexual games with your beloved.
Each of us wants to improve our sex life. It 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 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, then boldly perform these exercises from today. Girls, if you want to have real pleasure - help your men become more hardy in bed.
1. Exercise to contract intimate muscles
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 gives you the ability to control your pubic-coccygeal muscles (these muscles help you restrain yourself while you are looking for a restroom) and the perineum muscles (these are the muscles that allow your erection to please your partner firmness and “steadfastness”). Also, the contraction of these muscles allows the man to restrain himself longer before orgasm. All this positively affects your pleasure, its quality and the duration of the entire process of receiving pleasure.
Way of execution: You can start with the elementary: with the process of interrupting urination. After "acquaintance" with these muscles, the duration and intensity of their compression and expansion should be gradually increased. The main thing is to ensure that you do not catch your breath during the exercise. Tighten your abdominal muscles, buttocks and thighs. Intensity of performance up to 5 minutes. Tighten your muscles, then relax them. And so from 10 to 20 approaches.
2. Plank exercise
This exercise develops stamina, both in the gym and in bed with a partner. You can be on top in a missionary position and in other poses, where your position will be “on top”. 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 just a few workouts.
Way of performance: Remember a pose "push-ups". Imagine that you have become a direct board. Palms on the floor, body weight rests on them, all muscles in tension. Keep your knees straight. Tighten the press and control your buttocks so that they do not “stick out” and not “sag”. Fix the body in this position for 20 seconds, but you should constantly increase the presence in this position to 2 minutes. Every day 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 fully straightening his arms. Or you can complicate the plank position if you place one foot on the other. The duration should also be 10 seconds or more.
3. Balancing on the gym ball
This exercise will help you to show yourself better and more hardy in various poses. And most importantly, it will save you from the possibility of any injuries. Gymnastic ball and exercises on it will allow you to simulate the position in which you are "below".
Way of performance: Sit in a "reclining" position on a gymnastic ball, legs are on a floor at the width of hips. Hands behind your head. Try to sit so that the buttocks do not touch the ball, and the back to the level of the shoulder 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 starting position. Up to 30 repetitions should be done in one approach.
4. Raising the legs lying on the floor
All uncomfortable situations in bed arise if the partners in the abdominal muscles are not particularly inflated. Indeed, during intimacy, the main emphasis is on their activity. This exercise will help strengthen this particular muscle group and prolong your love joys for as long as possible.
Way of performance: Lie on the floor. If you have problems with your back, you should put a small roll of towel just above the hips. Hands are along the torso. Do not make any sudden movements or jerks in this exercise, everything should go smoothly. Gradually raise your legs to a perpendicular state. Then lower them, but not to the floor. You should constantly 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 the upper part of your body, increases stamina and makes you a “God” in positions where you should be on top. If you perform them regularly, you will soon notice improvements on all fronts.
Way of implementation: Start the exercises in the “plank” position, arms shoulder-width apart, legs hip-width apart. Make sure your pelvis is in one solid line with your torso, and don't let it sag or go too high. Lower the body down and then lift it up. The more push ups you do, the better. You should do push-ups at least 2 times a week. To complicate the usual push-ups, you can use cotton in the interval between lowering and lifting the body, or push-ups on one hand.
6. Balancing on a 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 stamina. After passing a series of trainings, 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.
Way of performance: Sit on the 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. Lift the dumbbells from the chest up until the arms are fully extended. Do 3 sets of 25 reps. You can change the width and position of the hands for triceps training. And your balancing on the ball can help you in your intimate victories.
It’s no secret to everyone that squats increase testosterone levels and increase blood flow in the pelvic area, while giving orgasms a brighter feeling. This is one of the best exercises for training before having sex. Squats also train the lower body to improve the so-called “jerks” during a stay both above and below.
Way of execution: The main chip of performance of such squats is an equal back. Arms extended with dumbbells forward. Sit as low as possible. The legs should be flat, and the pelvis goes back. With a vertical position, the arms fall down, while squatting straighten forward. You need to do at least 15 repetitions.
This exercise trains your strength, makes you more resilient 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.
Way of performance: 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 lunges on each leg.
9. Interval training
This approach to exercise will make you super-hardy. You can perform these exercises while walking in a park, stadium, treadmill, bicycle, pool or anywhere else.
Way of performance: After warming up, you can start doing the exercise at maximum speed for up to 30 seconds. Invest in all your strength and preparation in 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. Such exercises should be done at least 2 times a week. You can use running, walking or swimming for interval training.
10. Pose "Dog" up
This is a famous yoga pose. It allows energy and blood to come to your pelvic area. Also, while performing this exercise, the lower back is strengthened, which will help you avoid injuries in bed and in the gym.
Way of performance: Lie on your stomach, feet shoulder width apart. Hands in focus lying. The palms are clearly below the chest. Leaning on your hands, while inhaling, you should gradually raise your head and body up, then you should bend in the back and take your shoulders as far back as possible. Breathe deeply. Fix the body in this position for 15 seconds or more. In a more sophisticated design, the hips come off the ground.
11. Half-twine sitting
If you have a sedentary job, then this negatively affects your sex life. The muscles of the lower part gradually atrophy, which worsens sensations with orgasms. Performing 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 brighter and stronger. The inner thigh muscles are also trained, which obviously will not be superfluous in some poses.
Method of implementation: Sit on the floor with legs wide apart. Tilt your ribcage forward slightly to wrap your arms around your fingertips. The back should be as straight as possible. Tilt as low and deep as possible. Duration of 10 breaths.
12. The pose of the "butterfly" reclining
This pose helps the thigh muscles relax. Both internal and external. It is these muscles that are actively involved in the process of intimacy. This exercise will make you "always ready for battle."
Way of performance: Lie on your back, fold your feet to one another. Pull them firmly to your 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, pain should not occur. Fix this pose for 15-20 seconds.
13. Twisted forward bend
This is a great exercise to stretch all the muscles you need (inner thigh muscles, hamstrings, abdominal muscles, pectoral muscles, and triceps). You will immediately feel the difference in your powers in bed, if only you decide to try.
Way of performance: Sit on the floor. Put your left foot forward. Take your right leg to your right thigh. Tilt your rib cage to your right bent leg. Place your right hand behind your back, covering her left thigh. Try to cover your left foot with your left hand without bending it. Then move your right shoulder back as far as possible. Try to breathe deeply and fix this pose for up to 1 minute. Then relax your right hand and try to grasp the fingers of your left foot, only do this girth, raising your hand over your head. Then do the same exercise in a mirror, that is, straighten the right leg and try to grab the right leg with your right hand.