If you have been angling for a promotion or to be recognised for your work, be more active ….. in the bedroom!
Researchers have found that having more sex can lead to earning more money. It seems that being sexually active is a proxy for being healthy (-ier) as the activity in itself is a form of exercise which leads to having a healthier mind and body = having more energy for work. People who are regularly active in the bedroom are happier, stronger, eat better and work out more.
Really? You say. Whether or not you believe there is any truth to this, there is no doubt that exercising is good. So if you have to exercise at all, you might as well reap some side benefits between the sheets.
The fundamentals to improve sex are in strength and flexibility. It really doesn’t hurt to improve overall stamina as well. Cardiovascular exercise of any sort gets the blood pumping, and it will get the blood pumping in the bedroom too. This in turn boosts the testosterone levels in both men and women to speed up arousal and the improved blood flow to the southern suburbs (to borrow a phrase from my friend, Robert) means deeper, stronger orgasms.
For men, exercise may reduce and minimise the devastating effects of erectile dysfunction – think floppy disks! In a separate research, results showed active mature men above 50 years have a 30% less incidence of erectile dysfunction associated with ageing.
If you’re sold on the benefits of exercise, here’s how to put a smile on your face with sex.
For core strength, squats, lunges and the plank, get the blood flowing to places that may energize your libido. The lower you squat or lunge, the more you work your glutes. The plank pose works the upper arms, abdominals, obliques, thighs and buttocks. Increasing and improving blood flow helps with more satisfying orgasms. Push-ups for very obvious reasons, should be included in the routine. It just won’t do to collapse on top of your partner in the heat of things.
Vertical leg lifts, pelvic tilts and bridges, abdominal rolls, sit ups, crunches, scissors kicks, are the mainstay to keep those abdominal muscles well oiled. And while it’s great to work those big muscle groups out, don’t forget the internal plumbing. Kegels which consist of contracting and relaxing the muscles in the pelvic floor, provide greater satisfaction and stronger orgasms. To do a proper kegel, tighten the pelvic muscle – these are the ones that control the start and stop of urine, so imagine you’re having a wee and then stopping halfway. Hold for 5 seconds and then relax. Men can use this exercise to delay reaching the finishing line too early.
Squats – Stand with legs apart at shoulder width, toes pointing forward and back straight. Sink down slowly, keeping the back straight as if sitting on a chair. Hold the position for 5 seconds, return to standing position. Do 10 repetitions once a day.
Lunges – Keeping the upper body straight, step forward with one leg. Lower the hips until both knees are bent at about 90 degrees. Make sure that the front knee is directly above the ankle and not pushed too far out/in. Return to standing position and repeat with the other leg. Repeat 10 times on each leg once a day.
The plank – Lay facedown with elbows, forearms and palms of the hands flat on the floor on each side of shoulders. The forearms should be supporting the body. Raise the body off the floor, keeping it as straight and flat as possible. Pull in the stomach tightly. Hold this position to a count of 10, then return to rest position on the floor. Repeat for 10 sets at least 3 times a week.
Pelvic tilts – Lie on the back with legs hip-width apart, knees bent, feet flat on the ground and arms straight above the head with palms up. Keep the back straight, squeeze glutes and abs hard while raising the pelvis an inch off the floor, then lower. Repeat pelvic tilt 20 times per set for at least 5 minutes each day. Vary the exercise with legs together and knees touching.
Bridges – Start out lying flat on back with knees bent and feet flat on the floor. Lay arms to the side of body, lift hips up in the air and squeeze the glutes. Continue lifting until the body is at an approximate 45 degree angle to the floor. Hold for 10 seconds then slowly return to floor and relax for a few seconds before repeating again. Repeat 30 reps at least 3 times a week. Vary the exercise by pushing the inner thighs inwards towards each other, when the body is lifted at the 45 degree angle.
Abdominal rolls – Start by facing down on the floor with shins placed on top of an exercise ball. Extend hands fully so that you look like a bridge. Roll the ball toward the chest and back out. Feel the abdominal muscles working by keeping the upper body stationary. Roll ball at moderate pace and repeat for 5 minutes at least 3 times a week.
Sit-ups and crunches – Lie with the lower back touching the floor, knees bent at hip-width. Cross arms at shoulders. Tighten stomach muscles, and use those muscles to slowly lift upper body/torso about 4 inches off the floor. Return to relaxed position and repeat. Start with 10 repetitions and work your way to 30, at least once a week.
Always cool down the body with stretching exercises, especially after a round of cardiovascular work-out.
So make like a baby! Yes make like a baby, not make a baby, to stretch the spine and hamstrings. Stretching for agility goes a long way in making sure you don’t end up with aches and pains as these muscles are heavily compromised during sex. Lie on your back, point your legs to the ceiling and grab the outside of each foot with your hands and allow your knees to drop to the floor. Align your shins so that they are perpendicular to the floor and apply downward pressure. Hold for 10 seconds and repeat for 5 minutes.
So if you’ve ever felt like you don’t have the energy for sex …. oh-oh!