Need an excuse to hit the gym? The right workout can build
your endurance, improve flexibility, and boost blood flow where it matters
most.
Cardio
Getting physical can ramp up the pleasure for you and your
partner. Any activity that gets your heart beating faster and you breathing
harder, from brisk walking to cycling, can boost blood flow -- including to
your nether regions. That’s a plus for both genders: stronger erections for
men, and greater arousal for women (a whopping 169% more in one University of
Texas study).
Swimming
Harvard researchers found that male and female swimmers in
their 60s had sex lives similar to people 20 years younger. Swimming builds
endurance, boosts blood flow, improves flexibility and strength, and slashes
stress. It also burns some serious calories, a plus for anyone who's overweight
(extra pounds lower libido), especially obese men with erectile dysfunction.
Core and Abs Work
A strong, flexible core underpins most everything you do.
That includes performing between the sheets. Bonus: You may be one of the lucky
people who can have an orgasm while exercising -- sometimes called a
"coregasm." It tends to happen during core-strengthening workouts
like crunches.
Frog Pose
This move will make you more flexible during lovemaking,
says NYC-based exercise physiologist Liz Neporent. It's an intense hip opener
that stretches your inner thighs, groin, and hips. It also releases stress,
which can be a real buzz-kill in bed.
Hinge
To help hold yourself in a "favorable position"
without your back or legs giving out, Neporent recommends the hinge. Lean back
at a 45-degree angle for a few seconds before returning upright, and repeat.
The move is subtle but creates a lot of staying power.
Kegels
Developed to treat urinary incontinence, these strengthen
your pelvic floor muscles, and that means explosive orgasms. Women may be more
familiar with Kegels, but they also help men prevent premature ejaculation. But
studies show half of people don't do them correctly. Ladies, if you put a
finger in your vagina, you should feel a pulling up when you squeeze. Men, your
penis will lift up.
Plank
This is a perfect way to strengthen the deepest layer of
your ab muscles (transversus abdominis), along with your upper arms, thighs,
and buttocks. These muscles help stabilize you so you can stay close to your
partner when and where it counts most. Do it once a day, and build up to 60
seconds or longer. If it's too challenging on your toes, try balancing on your
knees instead.
Cat/Cow Stretch
Think of this yoga pose as another form of foreplay. It
limbers your spine, helps get you into an even breathing rhythm, and improves
focus -- so your mind stays in the moment. Move with a steady flow, so that
each rounding up (the cow part) takes a full breath out and each arching
downward (the cat part) takes a full breath in.
Pelvic Thrust
Whether your favorite position is missionary or cowgirl,
this move is a key part of it. But powerful pushes can be exhausting when
you're out of shape. Work your glutes, calves, and hamstrings to build stamina
and flexibility. Pelvic thrusts also sculpt your booty, so you feel good and
look good.
Better Together
Couples who sweat together stay together, so make an
exercise date with your significant other. Studies show that challenging
physical activities spark arousal. You'll be more attracted to your partner
post-workout, too. Coordinate your actions (for example, run at the same pace)
to strengthen your emotional connection even more.
Source: Web MD
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