Are there Sexercises to keep you fit on the bed?
Want to have a positive and satisfying sex life? Try doing these exercises regularly with your partner. This couple work-out routine will not only improve your bonding but will also help you build a stronger core and your performance in bed. It will improve your mood, self-image and reduce stress.
We bring you certain forms that are easy to do and can be performed regularly.
1. Pelvic floor exercises or Kegels
Regular pelvic floor exercises or Kegels help you tighten your pelvic muscles in both females and males. Pelvic floor muscles contract during an orgasm and a strong muscle ensure intense orgasms. You can do them with or without special equipment ( for females). Kegels can be done anywhere anytime but on an empty bladder and preferably a sitting position.
How to do?
Identify the muscles that help you urinate, and now pretend that you have to stop urination in between the flow. Now, hold it for a minimum of 5 seconds and release. Do it in sets of 4 or 5 and as many times as you want. Don’t hold your breath, push down or tighten your stomach, butt or thigh muscles.
Kegels are one of most famous sexercises. They strengthen the PC and perineal muscles, which can help with erectile dysfunction and premature ejaculation in males. They help with better bladder control and vaginal tightening in females.
2. Reclined Butterfly pose
How to do?
1. Lie on your back comfortably and fold your legs with soles of the feet together and bring it in toward your chest,
2. Hold your feet and pull them in toward your chest as you use your elbows to press the knees out. Be careful not to let your head arch too far back, keeping your neck and spine relaxed.
3. Hold this posture for 15 to 30 seconds.
This stretch loosens up your hips and inner thighs, the muscles that are constantly stretched and challenged in a variety of sexual positions. Addition of Butterfly stretch to your sexercise routine will prepare you for a stronger and satisfying sex life!
They are simple but definitely not a piece of cake! Core strength is important for your overall good health. Planks improve your back and abs strength among other benefits, and this upper body strength is key to lasting longer between the sheets. Devote not less than 10 minutes daily, slowly increasing your time and you’ll see the difference for yourself!
How to do?
Rest both your forearms on the ground and lift yourself upwards in a push-up position with your toes on the floor in a uniform length with your back and your head on the same level. Lift your body. while you balance your weight solely on your forearms and your toes. Hold your breath while you continue planking for as long as you can. Repeat it as per your comfort.
3. Glute Bridge
Looking to improve your posterior strength and performance, look no further! Glute bridge exercise addresses those muscles and also helps prep you for many lifting exercises like powerlifting, deadlifting and so on. With a stronger pelvic, glutes and hamstrings, you can thrust better that will, in turn, increase your pleasure!
How to do?
Lay down on your back on an exercise or a yoga mat with your palms on the floor and bend your knees. Rest your feet on the floor at a decent distance. Using the strength of your heels, raise your pelvis slowly with steady hands. Keep your shoulders and your upper back on the ground. When you reach the bridge position, squeeze your glute muscles and release. Go back to the original position slowly!