Do you want to be better in bed? So ... exercise!
According to Rich Weil, coach of the Obesity Research Center in New York, "In sex, the participation of diverse muscles , and if you exercise them, you will have a better performance. "The good news is that you do not need to kill yourself, between 3 and 5 workouts of 30 minutes a week are enough.
The best exercises to improve your sex life are:
"Are the exercise Perfect: although they mainly work the chest and the triceps, they also involve the rest of the muscles "says coach Jessica Bottesch, because it tones the whole body, this exercise improve your strength, which will make you perform more during sex. The specialist recommends performing 3 sets of 10 to 15 repetitions.
"The muscles of the abdomen are widely used during sexual activity, "says Coach Weil. ABS It will give you a better push during penetration, in addition to giving you more stability to practice different positions. He recommends performing 3 sets of 20 to 30 repetitions.
According to Michael Clark, Director of the National Academy of Sports Medicine, hip lifts strengthen the muscles of the pelvis, so they intensify orgasmic contractions. Also, this exercise It will give you more flexibility in the back, which would improve penetration. You also strengthen your glutes, lower back and the back of your thighs. To perform them, lie down, flex the legs and place the heels near the buttocks, raise the hip and hold it for 3 seconds, then lower it and repeat. Make 3 sets of 15 repetitions.
With this you strengthen the muscles lateral of the abdomen and the central area of the body. According to coach Weil, "this exercise it will give you a lot of resistance and flexibility, so it will give you more thrust when penetrating and more endurance for more hours of sex. "Perform 3 sets of 20 repetitions per side.
"The strength in the lower extremities is very important, because that's where the 'love zone' is," Bottesch says. With the squats you will fully exercise the thighs and buttocks, so you will have better push on the hip, more resistance and you will even acquire strength to practice new positions. Perform 3 sets of 8 to 12 repetitions.
Apart from the exercises specific we have mentioned, we also recommend you practice activities such as yoga , belly dancing, dancing or martial arts, which are of great help to tone all the muscles of the body.
Some muscles in good shape they improve the sensations of pleasure, without mentioning all the energy they give you. Remember to strengthen the most important thing for sex: your imagination.