Contents:
- Medical Video: How to Kegel for Men - Professional Guide to Effective Kegel Strength Exercises
- Types of exercises that can improve sex performance
- Training for men
- Training for women
Medical Video: How to Kegel for Men - Professional Guide to Effective Kegel Strength Exercises
Having sex involves overall physical fitness. Even the small muscles that you don't normally use throughout the day will be used when you are in bed with your partner. These various exercises are designed not only to burn calories and improve fitness. It is also useful to improve your sex performance in bed with your partner. This type of exercise will increase your stamina to feel the sensation of making love longer and more exciting.
Types of exercises that can improve sex performance
Reporting from Livestrong, research shows that if you burn 200 extra calories every day, you can reduce the risk of erectile dysfunction (impotence). In addition to cardio exercise and body strength, it allows you to try various sex positions without worrying about fatigue or muscle injury. The following are various exercises that you can practice before the "battle" begins.
Training for men
1. Kegel Gymnastics
Kegel exercises not only provide benefits for women to tighten the pelvic floor muscles. In men, Kegel exercises provide many benefits to increase endurance and control by tightening and strengthening the pubococcygeus muscle (the muscles that stop the flow of urine) and the perineal muscles (muscles that support the power of erection and ejaculation). Kegel exercises in men are done to prevent premature ejaculation.
This exercise is done by tightening the pelvic floor muscles for three to five seconds. During this process breathe as usual and do not hold the abdominal muscles, thighs, or buttocks. Relax the lower stage muscles and pause for three seconds. Repeat this exercise 10 times.
2. Reclined the butterfly pose
This exercise is done by stretching your inner thighs and hips. This type of exercise makes your thighs and hips muscles stronger so you are better prepared to try various challenging sexual positions.
This exercise is done by lying on your back and bending your legs towards your chest. You can hold both ends when in front of your chest to keep them in position. Try to keep your neck and back relaxed and attached to the floor, not curved. Hold this position for 15-20 seconds and repeat 5-10 times.
3. Squat
This exercise is known to increase testosterone levels and increase blood flow to the pelvic area which can make orgasms stronger. This exercise will also strengthen your lower body. This is useful for strengthening the body when you are above your partner's body.
You can do exercises equipped with dumbbells (weights) in each hand. Bend your hips and knees as low as possible. Keep your back straight. Try to bend it until your shin is just above your ankle. When you bend down, slowly raise your hands to shoulder height and try to stay straight. Repeat the movement 10-20 times.
Training for women
1. Low Side-to-Side Lunge
Flexibility can increase your flexibility. So that he will be able to find your G-spot in almost all sex positions.
Do the movement with your feet up and your legs spread wide about twice the width of your shoulders with your feet facing straight ahead. Bend your legs slightly, hold your hands together, and place your hands in front of your chest.
Slide your body weight to your right foot when you push your hips back and lower your body by dropping your hips and bending your right leg's knees. The right lower leg must remain perpendicular to the floor. Next, do a similar movement in the opposite direction. Make 10 to 20 repetitions for each side alternately.
2. Hinge
This exercise will train you to position your back during sex to make your partner more easily stimulate your clitoris. In addition, this movement will train your endurance when trying challenging sex positions.
Movement is done by kneeling and the position of the hands on the side of the body. Bend your body straight back like you want to lean but form a 45 degree angle. Hold for 3 seconds before returning to the starting position. Repeat this movement for five to 10 repetitions.
3. Plie
This exercise helps strengthen vaginal muscles. Strong vaginal muscles will make orgasm feel maximum.
This exercise is done in an upright position. Open your legs shoulder width apart. Place your hands on your hips. Gently bend your knees exactly as you would when you want to sit in a chair. Hold for 2-3 seconds while lifting your heels. Repeat 12 to 15 times.
You can use these various exercises in an effort to improve your sex performance and your partner in bed. So what are you waiting for?
