1.
Kegels
You read that right. Kegels are a
great sex exercise for men as well as for women. They improve endurance and
control by toning and strengthening the pubococcygeus (PC) muscles (the muscles
that allow you to stop the flow of urine mid-stream) and the perineal muscles
(the muscles that support erectile rigidity and provide the power behind
ejaculation). They can help alleviate erectile dysfunction, and men can delay
ejaculation by contracting the same muscles just before orgasm. Andrew L.
Siegel, M.D., co-creator of the Private Gym pelvic floor muscle-training
program for men author of "Male Pelvic Fitness: Optimizing Sexual and
Urinary Health," recommends Kegels for men to not only improve pelvic
health issues but to enhance their sex life. “Pelvic floor muscle training can
prove helpful in many situations: overactive bladder, erectile dysfunction,
premature ejaculation.” And he designed his training program on the Kegel
principles of muscle education, biofeedback, progressive intensity and
resistance to capitalize on these benefits. HOW TO DO THEM: Start by
interrupting the flow of urine when going to the bathroom to get familiar with
the PC muscles. Once you’re familiar with them, your goal will be to
progressively increase the squeeze duration, intensity and number of reps until
you tire. But when you do them, don’t hold your breath, push down or tighten
your stomach, buttocks or thigh muscles. Work up to five seconds, relaxing in
between each contraction, for 10 to 20 reps.
2.
Plank Pose
Holding plank pose is one most
effective ways to increase endurance and stamina at the gym and in the bedroom.
Planks give your arms staying power for missionary or other on-top positions.
They also strengthen your core, which helps to improve thrust and supports your
back to prevent injury. Plus, if you actively engage each of your muscle groups
while in plank (shoulders, arms, core, glutes, quads, inner thighs, calves and
abs), your whole body will see noticeable improvement and you’ll increase
general endurance levels. HOW TO DO IT: Start in the same position you’d be at
the top of a push-up, with your hands shoulder-width apart, arms strong and
pelvis level. Think of your body as a solid wooden plank. While there, engage
the abs, squeeze the inner thighs and butt cheeks together, tighten the quads
and press the heels back so the feet are flexed. Hold for at least 20 seconds
and work up to two minutes at a time. Do one to 10 reps a day, depending on the
length of your plank holds. You can modify the pose by doing your plank on your
knees, keeping the arms fully extended to the floor, or by doing plank on your
forearms. If you choose this variation, make sure your forearms are on the
floor (either with the hands clasped in front, or in a sphinx position) and
your elbows are directly under your shoulders throughout the entire hold. For
an added challenge, place one foot heel to toe on top of the other and hold for
10 seconds, and then switch legs without compromising form in the rest of your
body. This will also engage your obliques, preparing you for all that twisting and
turning under the covers.
3.
Stability-Ball Crunches
This variation of the standard
abdominal crunch requires balance and stability while strengthening your core.
A stronger core improves your thrusting ability and strengthens your back,
which can often be injured during sex, and the ability to balance in a variety
of sex positions. Plus, ball crunches simulate those times when you are not on
top. HOW TO DO THEM: Place your middle to lower back on a large stability ball,
with your feet (about hip- or shoulder-distance apart) planted firmly on the
floor. Place your fingertips behind the nape of your neck, roll the shoulders
back and slowly, while lifting through the chest, raise your upper body until
your abdominal muscles tighten. Take it as deep as you can manage without
compromising form. Slowly return to your starting position and repeat. Work up
to three sets of 30 crunches.
4.
Lying Leg Raises
Lying leg raises provide an intense
core workout, which helps improve thrust and provide mild engagement in the
quads and glutes, helping you last longer in upright positions. No matter what
position you prefer, a strong, controlled thrust is important, but it can be
challenging to maintain with weak abdominal muscles. HOW TO DO THEM: Lie flat
on your back with your legs stretched out in front of you. If you have any back
issues, fold a towel and put it under the small of your back, just above your
hips. Keep your lower back pressed flat against the mat or place your hands
under the base of your spine. Move with precision and control throughout the
exercise. Do not use momentum. Raise your straight legs up toward the ceiling
and stop when your legs are perpendicular to your body and the floor. Then,
slowly lower your legs back down until they are about an inch off the floor. If
the exercise feels too easy, try to lower more slowly. Repeat five times then
rest for 30 seconds. Start with three sets and increase repetitions and sets as
you get stronger. To modify this exercise, start with your legs bent at the
knees and calves parallel to the floor. From there, straighten the legs to the
ceiling then slowly lower the legs back into the bent-knee position. Lower your
bent legs toward the floor until the toes are an inch from the ground. Return
to the start and repeat. As you get stronger, try doing the more challenging
version.
5.
Push-Ups
Push-ups strengthen your upper body
and core, providing increased all-around endurance and enabling you to rock
those on-top positions during sex. If you commit to doing them regularly,
you’ll notice a difference in your staying power, your ability to maintain a
strong thrust and your overall core and upper-body strength during sex. HOW TO
DO THEM: Begin in a strong plank position, hands directly under the shoulders
and feet hip-distance apart. Do not allow your pelvis to sag too low or lift
too high. Think of your body as a solid wooden board. Lower your body to the
floor and slowly press back up. Do as many of these as you can manage at least
twice a week. To modify, take your feet slightly wider apart or drop to your
knees, keeping a solid plank position from your neck to your knees. For added
intensity, bring your feet together and your hands in slightly. Try adding a
clap between push-ups or do one-armed push-ups if you’re feeling really strong.
6.
Stability-Ball Bench Press
The bench press strengthens the
pecs, deltoids, forearms, biceps, triceps, lats and abdominals, especially when
done on a stability ball. The American College of Sports Medicine recommends
that older adults use multi-joint exercises such as the bench press (start out
with a machine version or a spotter) to improve bone mass, muscular strength,
muscular mass and endurance. That increased muscle mass leads to a decrease in
fat, and being stronger and leaner not only makes you look and feel better, it
will also prepare your body for whatever you and your partner choose to do
between the sheets. HOW TO DO THEM: Place your middle to lower back on a large
stability ball with your feet planted firmly on the floor about hip- or
shoulder-distance apart. From a goal-post position, push a pair of dumbbells
(start with 25 pounds and increase from there) straight up, directly over the
chest. Do three sets of 25 reps. Change the width and position of your hands to
work the triceps. Being on the stability ball will provide the added core and
balance workout -- also great for enhancing your bedroom performance!
7.
Squats
Because squats are known to increase
testosterone levels and to increase blood flow to the pelvic region (making
orgasms more intense), they’re an incredible exercise for enhancing sex.
They’ll also strengthen your lower body for a more powerful thrust both while
you’re on top and while your partner is on top. HOW TO DO THEM: With a dumbbell
in each hand held straight down at your sides, bend at the hips and knees to
squat as low as you can while keeping your back straight. Keep your shins as
vertical as possible and your knees directly over your ankles. As you lower,
slowly raise your arms straight out in front of you to shoulder height. Drive
through the heels and you will naturally lean forward a bit in the upper body
for balance. Slowly rise to standing as you lower your arms back down to your
sides to complete one rep. Do at least 15 reps.
8.
Stationary Lunges
Lunges in general are great for
building strength, endurance, mobility, balance and core stability. But lunges
will increase blood flow to your pelvic region, enhancing your action in the
bedroom. They’ll help out when you could use an extra dose of balance and hip
flexor mobility or when you’d like to go a little longer. HOW TO DO THEM: Stand
straight and tall -- holding a pair of dumbbells at your sides for added
intensity -- then step one foot forward about a foot and a half. Bend both
knees to 90 degrees, stopping when your back knee is about an inch from the
ground. Be sure to keep your front knee directly over your ankle. Drive through
the front heel to stand back up. Do 15 reps before switching legs, or alternate
legs as you go.
9.
Interval Training
Doing interval training will
increase your stamina and endurance. And you can do intervals just about
anywhere -- outside on a track, at the park or on a bike, elliptical, stair
climber or treadmill. HOW TO DO IT: After your warm-up, start your intervals at
full speed, going as hard and fast as you can, and push yourself for at least
30 seconds. Then back off for a minute or two. Repeat this several times. Add
these to your workout a couple of times a week and soon you’ll be ready to go longer
or be ready whenever your partner wants to go again.
10.
Upward-Facing Dog
Upward-facing dog is a yoga pose
that stretches the core, psoas and hip flexor region, increasing energy and
blood flow to the pelvic area. This stretch also protects your lower back for
any heavy lifting you do at the gym or otherwise. HOW TO DO IT: Lie on your
belly with your legs hip-distance apart and the tops of your feet on the floor.
Bring your hands to the sides of your chest and lift your torso by pressing
through your hands. Lifting all the way up, roll the shoulders back and down,
lengthening through the crown of your head so you don’t hunch the shoulders
into the neck. Breathe regularly for 15 seconds or longer. If you are advanced,
your thighs will lift off the ground.
11.
Seated Straddle Stretch
If you sit at a desk or work at a
computer for hours a day, it can constrict and stagnate the muscles below the
waist. Doing a straddle stretch will loosen things up, bringing blood flow back
to the pelvic and groin region. Increased blood flow means increased sensation,
which means better orgasms. It’s also an excellent inner-thigh stretch, which
will enable you to introduce some adventurous positions in the sack. HOW TO DO
IT: Sit on the floor with your legs wide apart. Allow your legs to engage by
flexing your feet and making sure your knees are pointing up toward the
ceiling. Roll your shoulders back, lengthen through the crown of the head and
slowly lean as far forward as you can comfortably go while keeping your back
straight. Reach your hands to touch your calves, ankles or toes and breathe
deeply. With each exhale, take your stretch a little deeper without curving or
hunching your back. Start slowly and do this stretch often to open up the inner
thighs successfully. Hold the position for five to 10 long breaths.
12.
Reclined Butterfly Pose
This stretch loosens up your inner
thighs and your hips, the muscles that are constantly stretched and challenged
in a multitude of sexual positions. By adding the butterfly stretch to your
workout, you’ll be strong, loosened up and ready for action! HOW TO DO IT: Lie
down on your back and bend your legs in toward your chest, soles of the feet
together and your tailbone down. Grab your feet and pull them in toward your
chest as you use your elbows to press the knees out. Be careful not to let your
neck bow up from the floor. Keep your neck and spine relaxed. Hold this posture
as you continue to press the knees outward for 15 to 20 seconds.
13.
Twisting Forward Bend
This two-part stretch will feel like
a full rejuvenation to a large number of those muscles that tend to fatigue
easily -- whether you weight train or not. It reaches the inner thighs,
hamstrings, obliques, pecs, triceps and lats. If you only do part one, you’ll
notice a huge difference, but try both, as the implications for enhancing your
sex life are obvious -- you’ll be rejuvenated to go longer and stronger. HOW TO
DO IT: Sitting on the floor, extend your left leg out straight, tucking the
bottom of the right foot flat against the left inner thigh (right thigh flat on
the floor). Twist your torso so your chest is squared toward your bent right
knee. Wrap your right arm toward the back and around the back of the waist and
try to grab hold of your left thigh with your right hand. Take your left
arm/hand and reach for your calf, ankle or toes, without bending your left
knee. Roll the right shoulder back and open the chest by pushing the middle
back forward. Breathe and hold this stretch for several seconds up to a minute.
For the second part, release your right arm and move it slowly up toward the
ceiling and around toward the toes. As you do that, take the crown of the head
toward your toes. Bring your right palm down toward the floor and, with each
breath, lengthen through the right fingertips toward your left toes. Breathe
and hold for about 30 seconds. Slowly rise, bring both legs forward to shake
them out and switch sides.
What
Do YOU Think?
Have you ever done any of these
exercises with the intention of improving your sex life? Are there others
you've tried? Share your experiences and suggestions with the Finerish
community in the comments below.
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