Spicing up your sex life involves trying new ideas.
You might not find those new found ideas easy because of how stressed and tired you feel later. There are numerous things you can try to boost your stamina and how long you last in bed.
One of the most effective ways of doing that is by exercising. Muscle-building exercises are the best to build a healthy upper body. It strengthens your shoulders, back, abs, and pelvic. Since the upper body muscles are the primary muscles used during intercourse, it is vital to pay attention to them.
If you are worried about how long you last in bed, try these six easy exercises.
These workouts are designed to build flexibility and endurance, which are essential criteria for better sex.
- Kegels
For men, first of all, identify the right muscles. Tighten the muscles that help you in passing out gas. Hold contractions for about three to four seconds; after that, relax for the number of seconds used for contraction.
Try it as many times as you can. After you must have perfected your skill, you can try practicing it while standing, walking, and sitting. Try these exercises 3 to 4 times a day.
Men can use Kegels to delay ejaculation by contracting muscles before orgasm
For women, first of all, empty your bladder. Secondly, sit down or lie down. Tighten your pelvic floor muscles for about three to five seconds. Repeat it 3 to 4 times a day.
- Squats
Weak glues affect performance in bed. It stiffens your hips and throws you off balance. Squats exercise to focus on the thigh, hip, buttocks, hamstrings, and lower body.
To practice this, stand on your feet with your shoulder wide apart. Stretch your arms forward and lower your body till your thigh is parallel to the floor. Make sure your knees are extended in the same direction with your toes. You can repeat this process 12 times before relaxing.
- Yoga
Poses like Peacock pose, bow pose, and shoulder stand improves your stamina. Yoga is used as a means of healing, spiritual fulfilment, stress management, and also a method of physical exercise. Make sure you concentrate on poses that tackle strength, flexibility, and stamina.
What you need to practice yoga is the capability to breathe. You will also need some equipment to feel more comfortable. Stuff like a yoga mat, yoga belt, bolster, and yoga block is required to get started.
Wear breathable clothes that aid natural movement. Men can wear athletic shorts and a t-shirt while women can wear leggings and a tank top.
- Swimming
Take advantage of the warm weather to reap the benefit of swimming. Cultivate the habit of swimming for at least 40minutes in a week.
Long-distance swimming increases sexual endurance. It increases blood circulation to the body, especially your genital area.
When you swim, it raises your self-esteem, improves your mood, and raises the self-confidence needed for an excellent sexual performance.
- Butt Bridge
This exercise strengthens the butt muscles and hamstrings if done correctly. Its main target is the abdominal, lower back, and hip muscle.
To start with, lie on your back with your hands by your sides. Bend your knees and put your feet flat on the floor. Then raise your butt up and down. Repeat this 10 times.
- Russian Twist
This is an excellent way of strengthening the oblique and lower back muscles.
To get started, sit on the floor, bend your knees, lift your feet a bit, tilt your back backward. Lastly, hold your hands together and twist from side to side.
Final Thoughts
Conclusively, practicing these exercises is more benefitting than filling up your body with stimulants. The stamina you build from exercising will make your partner open up to you about the kind of sex life he or she craves.
If you have difficulty in practicing those exercises on your own, you can register at a gym close to you or hire a personal instructor.
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