Exercises For Him & Her For Better Sex! H&S Magazine Kenya
3 Exercises For Him & Her For Better Sex!
Did you know that regular exercise could help improve your sex life? Well if you are wondering how, here’s the thing..exercise helps increase strength & flexibility that helps one perform better in bed! Keep reading to find out which exercises can help improve your sex life!
3 Exercises For Him
1. Press-ups For Increased Upper Body Strength
# Men it’s no rocket science that a man needs a strong upper body to give & receive for a longer time and thus receive more pleasure!
Press-ups or push-ups work mostly on increasing the upper body strength by working on the shoulders, triceps & chest! Get on the floor face down, whilst on the floor keep elbows at 45 degree angle near your chest, palms down, feet together with toes curled up and weight on the chest. Then raise your body or press up using your arms with weight now supported by your palms and balls of your feet & bringing your torso, chest & thighs off the ground together, keeping your abs tightened & making sure the body is parallel to the ground. Lower the body, coming down to the ground together making sure your chest touches the ground, which completes 1 rep. You can start with 3 sets of 20-25 rounds & can slowly build this up!
Modification With A Swiss-ball- Swiss-ball Press-up: Get into a press-up position by placing your shins on the Swiss-ball. Now lower to the floor and push back up! Repeat!
2. Hip Flexor Lunge For Increased Lower Body Strength
# Just as you require upper body strength, lower body strength is equally important. Strong legs improves not just the flexibility of the hip but also the power of sexual athleticism.
Hip flexor lunge is the perfect exercise to increase your lower body strength. You need to take a step forward making sure your feet are about a metre apart & your knees slightly bent. Then push your pelvis forward to feel the stretch and hold this position for about 30 seconds then swap legs. Repeat this exercise for a set of 4-5 and then slowly increase.
3. Kegels For Increased Strength Of Pelvis Floor Muscles
Kegels are a great workout that improve the strength of the pelvic floor muscles & prevents premature ejaculation. You can do this exercise sitting, standing or lying down on an empty bladder. All you need to do is focus on tightening the pelvic floor muscles (like when trying to stop the urine flow, you will feel the penis lift up when done correctly). Hold this for up to 5 seconds then repeat. You can do this for about 5 minutes everyday!
3 Exercises For Her
1. Planks For Increased Endurance & Stamina
Planks are great as it not only strengthens your full body focusing mainly on the core muscles & thus helps to increase endurance & stamina in the bedroom. All you need to do is get down on the floor (face-down prone position), keeping your legs straight but slightly apart. Then raise your body resting on your forearms (making sure your elbows form a straight line with your shoulders), keeping your legs straight but slightly apart, with your feet flexed with the bottoms of your toes on the floor. Stay in this position for at least 20 seconds then work up for up to 2 minutes in sets of 1-10 reps a day depending on the length of the hold.
2. Squats For Increased Lower Body Strength
Squats are great for the lower body strength as they tone & shape the legs and booty. Apart from that it helps to improve the ability to maintain aroused during sex. All you need to do is stand upright with feet approximately shoulder-width apart. Bend at the waist with feet flat on the ground then bend the knees (like sitting on a chair), making sure the knees don’t pass in front of the toes & your shins are as straight as possible. Try between 10 and 30 reps.
Modification Using Weights (1 to 2 kg dumbbells): If you want you can use weights and raise your arms to shoulder height whilst squatting. This helps strengthen the arms too.
3. Kegels For Increased Strength Of Pelvis Floor Muscles
Kegels are a great workout that improve the strength of the pelvic floor muscles that play an integral part in orgasm as well as provide a greater sexual satisfaction. You can do this exercise sitting, standing or lying down. All you need to do is focus on tightening the pelvic floor muscles (like when trying to stop the urine flow, on inserting a finger inside your vagina you will feel a pulling up when done correctly). Hold this for up to 5 seconds then repeat. You can do this for about 5 minutes everyday!
