Exercises increase energy, tones your muscle, burns fat, improves your mood and self image but you may be surprised to know that it may also improve your sex life.
A recent Lancet research paper suggests that as little as 200 calories burnt a day can actually lower the erectile dysfunction risk.
In Addition to strength training and cardio, stretching is a great way to loosen up enabling you to experiment with different positions. So even if you have a great sex life, incorporating these exercises and stretching into your workout routine would help you
1 - KEGLES
Ya thats right for both men and women they improve endurance and control of pubococcegus muscle (which holds urine) & Perineal muscles (which provide power before ejaculation). Pelvic floor muscle training can also improve many functions like premature ejaculation and overactive bladder.
HOW TO DO:
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-second squeezes, relaxing in between each contraction, for 10 to 20 reps.
Think of your body as a wooden plank, attain a push up level with hands shoulder width apart arms strong and pelvis level. In this position squeeze the inner thigh and & butt cheeks together, tighten the quads and press the hell back so that the feet are flexed. Hold this position for 15 sec and work upto 2 mins, at a time do 2 to 8 repetitions a day and then increase gradually.
3 - LYING LEG RAISES
It Provides intense core workout and helps you to last longer in upright position.
HOW TO DO:
Lie with back flat and legs stretched out in front then raise your legs straight up towards the ceiling and stop when legs are perpendicular to body and floor. Then slowly lower your legs back until they are one inch off the floor. Repeat 3 to 5 times and rest for half a minute. Start with 3 settings initially.
4 - PUSH UPs
Yes the good old push ups strengthen the upper body, core and increase endurance. Doing them regularly will have an intense benefit of upper body strength and overall core during sex.
HOW TO DO:
Begin in a Plank position hands under the shoulder and feet hip distance apart. Lower the chest to the floor and slowly press back up. Do as many times as you can.
5 - UPWARD FACING DOG
This is a mystic pose also mentioned in early civilization when people's sex life was almost perfect owing to rustic lifestyle and zero pollution. This exercise protects the lower back from heavy lifting either in gym or bedroom. It also stretches the core and hip flexors which rushes the blood to your pelvic area.
HOW TO DO:
Lie on your belly with legs hip distance apart. Bring hands to the side of the chest and lift the torso by pressing through your hands. Don't hunch the shoulders into the neck keep them stretched and don't hold your breath. Keep this posture for 15 sec and repeat 5 times.