Sex is important, not just for orgasms and pleasure. It gives a boost to your mood, mental and physical health and overall quality of life, some research suggests.
When many think about improving their sex life, they imagine it entails mastering all the acrobatic sex positions in the Kama Sutra. While that is okay, however, it isn’t the only way you can boost your between-sheets performance.
To improve your between-sheets performance, you need a few changes to your diet, exercise routine and lifestyle. After all, a fitter body is the core of everything that makes the erotic connection better under the sheets.
According to a study at the University of Quebec at Montreal, sex burns about 4.2 calories per minute, for men, and 3.1 calories per minute, for women. But with the average sex session under 20 minutes, it is not exactly a win-win solution. The same study showed that 30 minutes on a treadmill burned more calories: 276 calories for men and 213 for women.
Listed below are some of the exercises you should practise to boost your sexual performance:
Plank is a core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
Start in a pushup position and then drop to your elbows. Your feet should be closer than shoulder-width apart with your toes grounded into the floor.
Your core needs to be tight to prevent your lower back from sagging. Your shoulders should roll back and down, and your neck and head should be neutral to maintain a straight line.
The Glute Bridge is one of the most effective exercises to tone the glutes and the hamstrings, which helps you thrust better.
Lie on a mat, knees bent, feet on the ground, and palms on the floor at your sides. If you want to use added weight, rest the dumbbell or plate on your pelvis (carefully!), steadying it with your hands as you go.
Focus on your core as you push through your heels, raising your pelvis off the ground. Ensure that your shoulders and upper back stay glued to the mat.
When you reach a stiff bridge position at the top, squeeze your glutes. Then slowly lower back down.
Squat Jumps target quads, hamstrings, glutes and calves while also toning the ab and back muscles. This exercise gets your body primed for intense or marathon sex sessions.
Stand with your feet about shoulder-width apart and arms down at your side.
Squat down, bringing your arms out in front of you (or whatever feels comfortable).
Jump up to rise and push your arms down to your sides as your feet come off the ground with the momentum.
As your feet come back to the ground and arms come back up, drop immediately into another squat.
For best results, practice Kegels 10 times, three times a day — not just during your workout. The great thing about Kegels is that you can do them anytime, at work, or while you’re watching TV.
To perform Kegel exercises effectively, you’ll need to first identify the right muscles. The easiest way to do this is to stop urination midstream. The muscles that help you do that are the ones used in Kegels.
Contract these muscles and hold for a goal of 10 seconds. Release for 10.
If you’re just starting, make your hold goal 5 seconds and slowly make your way toward 10.
Start with your arms straight and palms shoulder-width apart so your shoulders are directly over your hands.
Keep your head and neck neutral and core strong, so your body forms a straight line from top to bottom. Your feet should be hip-width apart unless you’re tackling the easier version, where you keep your knees together.
Lower your body down by bending your elbows and keep going until your chest touches the ground.
Push up through your palms, extending your arms. Don’t let your lower back or hips sag. Maintain a neutral spine and neck.
The pigeon pose elongates the back, opens the hips, groin, hamstrings, and relieves pressure on the lower back.
Lie on the ground on your back.
Bring your left leg off the ground and bend your knee so your leg forms a 90-degree angle.
Bend your right leg and bring your right ankle to rest on your left thigh.
Reach through your legs to grab the back of your left thigh, pulling until you feel a stretch.