exercising at home

‘Sexercise’ Your Way To a Fabulous Sex Life!

Exercising is good for the body and mind, we are all aware of this. But do you know exercise has great potential to improve your sex life? Exercise your way to better sex – you will be shocked at how much your sex life improves with these simple exercises or sexercises.

For Men
Hip lunges: Every man must learn how to thrust, and thrust well. Hip lunges work the hips and give you the perfect power force you need to please your woman.
How to do this:
• Place one foot forward, so that your feet are about a meter apart and your knees are slightly bent.
• Push your pelvis forward.
• Hold this position for 30 seconds making sure you feel a stretch.
Kegels: Did you think kegels worked only for women? Well, Kegels can make you last longer, be harder and give you more control over your ejaculations.

How to do this:
• Imagine you are urinating and then try to stop the flow.
• Repeat this squeeze, hold, release cycle 10 times, trying to hold for 10 seconds per squeeze.
Interval running: If the flesh around your pubic bone is padded with too much fat it will make your penis look smaller and make it more difficult to penetrate your woman deeply. This exercise can help you tone the area for better penetration and pleasure.

How to do this:
• Find a hill and sprint up it then walk back for recovery.
• Beginners aim for 10 x 45 seconds uphill running whilst advanced runners should aim for 15 to 20 x 60 seconds uphill running.

Upper body workout
Do you leave your woman gasping for breath while you’re on her? Has your woman ever complained that you are squashing her when you’re in bed? If so, it’s probably time you worked on your upper body strength.
How to do this:
• To build strength in your upper arms, do several sets of different exercises.
• A good group to try is: 12 x tricep dips, 12 x box press-ups and 12 x pull-ups.
• Repeat this three times.

Football
Love the energetic game? So does your libido. Football boosts testosterone levels, which in turn gives your sex drive a boost.

How to do this:
• We don’t need to tell you how to play football, but we do have one tip for you — Try and play in front of your home crowd. Research has found men’s testosterone is higher for home games.

For women
Pelvic floor muscles: May sound creepy, but pelvic floor exercises are worth performing. Implementing pelvic floor exercises regularly will make you more sensitive and can give you stronger orgasms. Plus the fact that you can do them anywhere – at your desk, on the bus, in the shower.

How to do this:
• Imagine you are urinating and then try to stop the flow.
• Repeat this hold, squeeze, and release cycle 10 times.
• Try to hold each for 10 seconds.

Bow bend
Getting more flexible will enable you to do more positions and allow for deeper penetration, which will make sex better for both you and your man.

How to do this:
• Lie on your stomach and take your heels as close to your butt as you can.
• Then take your hands behind and hold your ankles.
• Keep your knees hip-width apart.

Skipping
Somewhere between work pressure, family responsibilities and personal goals, stress levels have overtaken our lives completely. If you are stressed, the last thing you want is sex. Doing cardio-based activities will pump you with endorphins and improve your mood. In turn this will make you want it more and will give your sex drive a boost.
How to do this:
• Wear a sports bra, aim for about 70-80 skips a minute at first.
• To tone your abs, perform a running skip by bringing your knees up in a high march as you jump, alternating each leg between skips.

Upavistha Konasana
If you want orgasm more then you should try and increase the blood flow to the pelvis with this fabulous yoga move.
How to do this:
• Sit on the floor with your legs wide.
• Keep your toes and knees pointing straight up.
• Lean your upper body forward as far as it goes, comfortably.
• Hold the position for 10 deep breaths.

The plank
Fact is most women hate crazy positions because for most of us, our bodies jiggle and wiggle involuntarily. The plank, though, helps tone up these wobbly areas and makes you more confident in trying new things in bed.

How to do this:
• Lie face down, push up and hold your body off the ground using your toes and forearms for support.
• Keep your back straight. Hold for 30-60 seconds and perform this daily.

Source: Nigerian Tribune

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