You heard it countless times: exercise is good for your health and body. It helps you get rid of excess fat, keeps your weight at bay, and makes you look and feel better about yourself. This could also be an instant confidence-booster and a stress buster.
In other words, spending an hour on the treadmill or doing Zumba, thanks to YouTube, is a win-win situation. You have nothing else to lose, yet so much more to gain. However, working out regularly goes beyond improving your body image. In fact, exercise improves your sex life and helps improve your performance in bed.
This is because exercise releases endorphins or happy hormones. It gives you a feeling of pleasure, which is what your sex drive needs to give itself a boost.
The question is, what type of exercises should you do to make you a love goddess? Here are 10 surefire moves that not only gets rid of the extra weight you’re carrying, but can also give your sex life a big boost.
The list will never be complete without mentioning Kegel exercises. This pelvic floor strengthening exercise improves your vaginal muscles, which could lead to stronger orgasms and better sexual satisfaction. At the same time, it prevents pelvic prolapse, and urinary or bowel incontinence.
Start with finding your pelvic muscles, or the ones you use in starting and stopping urine. Once you are able to locate them, tighten these muscles and hold them for five seconds. Relax then repeat. As you get used to this routine, hold the muscles longer. The best part? You could do this anytime, anywhere without anyone noticing you are doing them.
This move is the ultimate exercise when it comes to toning your legs and butt. Did you know it could do a lot in your sex life, as well? Your heart pumps blood and ensures that all areas in your body gets an ample supply. However, you might feel that there is not enough blood supply down south, which makes it easier for you to say no to sex.
Squats could be the solution to your blood flow problem. The lower you squat, the more you work out your glutes and keep the blood flowing to keep your libido intact. Stand with your feet spread shoulder-width apart and go as low as you can.
Then use your heels to bring yourself up in your original position while holding your abs tightly. Build up to 15 to 30 reps.
3. Pelvic Tilts
Admit it. One of your biggest complaints is back pain – and it affects the way you function, even in bed. There are certain positions that are uncomfortable for you and before you know it, your sex drive starts to suffer. This is where pelvic tilts come into play. They strengthen your lower back and core, which could help you a lot in bed.
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A pelvic tilt is the move that helps strengthen your lower back muscles, which is what you use most during sexy time. Simply lie on your back with your knees bent and your feet flat on the floor. Then raise your pelvic region as if you are forming a bridge. Hold this position for three to five seconds as you tighten your core and glutes, and your thighs, too.
Are you looking for that ultimate workout move that focuses on not just one, but two or more muscles? Say hello to the plank pose. This core-building exercise works out your upper arms, abs, thighs, butt and obliques.
These are important muscles, which keep you stable, especially when you are doing various positions in bed, such as when you are on top or doing the missionary.
To do this, lay on the floor facedown and position your forearms flat on the floor. Your forearms will be your support as you raise your body up. Then, push your weight up, as if your body is suspended in the air.
Make sure to keep your body as straight as possible without lifting your hips. Hold the plank position for 10 seconds, relax on three, and do it again. If you can, hold this position for one minute.
5. Butterfly pose
Do you want to strengthen your pelvic floor muscles? Then this workout will do the trick. The butterfly pose strengthens your pelvic muscles, which helps improve sexual pleasure every time the situation calls for it. To do the butterfly pose, lie flat on your back with your knees bent, feet flat on the floor, and your arms on your sides with the palms face down. Then, open your knees making it parallel on the floor while the soles of your feet face together.
Try to imagine your breath moving down from your spine and into your pelvis. Slowly pull your knees back together until the knees touch each other.
You should be able to feel your inner thighs squeeze. Do this eight times.
6. Aerobic Exercises
One of the important organs that deserve attention during sex is your heart. You need to keep it working properly to ensure that the blood flow in vital areas in your body, including the area down there. This is why it is important to do aerobic exercises. This type of exercise improves blood flow, thereby supporting sexual arousal. At the same time, it increases cardiac endurance and leads to better lung capacity, which helps you last longer in bed.
Look for an aerobic activity that suits you well. You could try running, biking, jogging, swimming, dancing, and even brisk walking. Ask a girl friend or your man to accompany you, so you won’t feel like working out is a chore.
7. The Goddess Pose
What is the best way to make you a love goddess inside the bedroom? Try the goddess pose. This position helps release tension in your lower nerve plexus. This could also get rid of the blocks surrounding your sexuality, security and basic survival instincts.
To do the goddess pose, sit with your knees bent and your feet flat on the floor. Then lean back and place your palms under your lower back.
This will serve as your support as you gently lower yourself to the ground with your elbows firmly planted on the floor. Then arch your back and drop your head and shoulders back. Hold this position for three seconds while deep breathing.
Isn’t that a lovely goddess pose?
8. Happy Baby Pose
Is lower back pain making it difficult for you to handle things in bed? A tight hamstrings and hip flexors might be the culprit. Limberness goes together with great sex. This is why it is important to keep all your core muscles in great shape to prevent ruining the mood.
Try the happy baby pose. It stretches your spine and at the same time, loosens the hamstrings and adductor muscles, which makes sex uncomfortable. Just lie on your back and your knees bent towards your chest. Then hold the outside of your foot with your hands, thereby allowing your knees to drop on the floor. Make sure to align your ankles with your knees to keep your shins perpendicular on the floor. Think of babies holding their feet. Then hold this position for three to five minutes.
9. Leg Extensions
Who says only your pelvic floor muscles deserve the spotlight when it comes to sex exercises?
It turns out that even your legs deserve the right amount of attention to keep things functioning well down there. Thankfully, leg extension exercises could save the day.
This type of exercise helps in opening and re-energizing the sex nerves on your legs, particularly the inner thighs.
It also ensures that there is proper blood flow down there, which is why your inner thighs are among your most sensitive zones.
Start by sitting on the floor, with your legs extended in front of you. Lean back and plant your palms on the floor, behind your lower back. Gently lower yourself on the ground while using your elbows for support. Then point your toes, stretch your legs while parallel on the floor, open it wide, and fold your knees back to your chest. Do this pattern for one minute.
10. Arm Extensions
Aside from your legs, your arms also deserve the spotlight. It turns out that strengthening your arms and shoulder muscles could help you a lot in doing intimate positions, especially when you are on top.
Arm extension exercises also create nerve pressure on the neck and shoulder area, which could help release feel-good hormones, known as endorphins. Enough supply of this hormone enhances your mood for sex.
While sitting, keep your back straight and extend your arms to your sides at shoulder height. Make a thumbs-up sign, and then roll your thumbs towards the floor while maintaining the original position of your arms. As you exhale, point your thumbs up then inhale again with your thumbs facing down.
You could also do biceps curls using dumbbells, in case you want more of a challenge. What do you think? Are you ready to be a sex goddess inside the bedroom? This exercises can help you do just that.