Hey, gym junkie. You think all your time spent pumping iron in the gym is just carving you a sweet six-pack and getting you closer to that fine PT you’ve been Insta-stalking? Nope.
It has also been improving your sexual ability. Which means it’s time to get your head out of the lads mags and get your butt back to the gym.
Here are the 6 easy workouts that will make you dynamite in the sack.
#1 Kegels For Men
Think kegels are just for your girlfriend? Think again. Your pelvic-floor muscles are a group of tissues that act like a sling holding up your organs and intestines. For men, the pelvic-floor pubococcygeus muscle (or PC muscle, for dummies) is by far the most important. By giving it some much-needed attention, you can support erections, improve blood flow, and even straighten a slightly skew-whiff downstairs situation.
The Technique: Start by interrupting your usual flow of urine when going to the bathroom. Once you’re familiar with the PC muscles, progressively increase the squeeze duration, intensity and number of reps. Work up to 5-second squeezes.
#2 Plank Pose
Ah, the dreaded plank. It’s a tormenting, all-over posture, muscle and stamina workout that can also help you do you best between the sheets, particularly in the good old missionary position. By improving your love-hate relationship with plank pose, you’ll tone your abs and strengthen your core for a range of on-top positions.
The Technique: Start in a push-up position with your hands shoulder-width apart (think of your body as a solid wooden plank). Engage your abs, squeeze your inner thighs and butt cheeks together, tighten your quads and flex your feet. Hold for 20 seconds and try 1-10 reps per day.
#3 Squats & Lunges
As well as sculpting you an epic gluteus maximus, squats are known for increasing testosterone levels and blood flow to the pelvis, which means far more intense orgasms. Lunges, on the other hand, are perfect for building strength, endurance, mobility, balance and core stability so you can go for longer, and get more creative with positions.
The Technique: When squatting, bend at the hips and knees and lower yourself while keeping your back straight. Your shins should be as vertical as possible, and your knees should stay directly over your ankles. Slowly rise to stand, and try at least 15 reps. As for lunges, step one foot forward and bend both knees to 90 degrees, stopping when your knee is a few centimetres from the ground. Do 15 reps before switching legs or alternate legs as you go.
#4 Yoga Poses
Again, what you thought was just your girlfriends favourite workout is now a couples exercise routine. Certain yoga poses work to rejuvenate the body and regulate bodily functions, thus improving your sexual prowess. Upward-facing dog will increase blood flow to your pelvic region and protect your back from any heavy-lifting in the bedroom, while Bridge pose will help you meet her halfway when she’s on top, and Reclined Butterfly pose will loosen up your inner thighs and hips for flexibility.
The Technique: In Upward-facing dog, lie on your stomach and lift your torso by pressing through your hands. Roll your shoulders down and lengthen through the crown of your head. Trying Bridge pose? Lie on your back with your knees bent and feet on the floor. Exhale as you lift your hips toward the ceiling. If you’re opting for Reclined Butterfly, stay on your back and grab your feet to pull them in toward your chest as you use your elbows to press the knees out.
You can’t really go past a sesh of good old fashioned crunches if you want to enhance your sex skills. Your abs are a critical sex-boosting area to work on as you use your abdominals far more than you think when doing the deed. Strengthening your core improves your thrusting ability, strengthens your back and increases your ability to try new, kinky and creative positions.
The Technique: Lie on your back, hands supporting your neck, knees bent and your feet on your floor. Bring your body up just enough to get your shoulders off the ground, and try 3-5 sets of 15-20 repetitions.
#6 Cardiovascular Exercise
There’s nothing like a run to keep you sane…and sexually able? Cardio exercise toughens the heart, lung capacity and muscles, and in turn improves your stamina and power in the boudoir. Cardio also enhances energy levels so you’ll be up for it more often, and improves circulation which means (you guessed it) more intense orgasms. It also decreases erectile dysfunction and stress levels, so you’ll be happy and ready to go at a moment’s notice.
The Technique: Try for 3 or 4 days of cardio exercise like running, walking, swimming.