Every individual wants to perform better in bed. Smart people make sincere efforts to get better in bed but some others do not make any serious effort to improve their sexual performance.
People, who follow certain types of exercises, always lead a satisfying and exciting sex life and the idle minded people struggle with their deteriorating sexual performance. What are the best exercises to be performed to get better in bed?
Practice yoga asanas
Yoga asanas such as sarvangasa, bhujangasana and vajrasana help you enhance your sex life in the best manner. These types of asanas improve your flexibility and posture and, they make your muscles extremely stronger. You can also eliminate stress with the help of these asanas to improve your sex life. You can also practice sitting wide legged straddle pose (Upavistha Konasana) to increase the blood flow to the groin area and Viparita Karani pose focuses on increasing the circulation in the pelvic area. Practicing other postures like child’s pose (Shishuasana), Bridge pose (Setu Bandhasana), Lotus pose (Padmasana) and Plow pose (Halasana) improve hip flexibility and thigh muscles that are central to most sex positions.
Perform cardio exercises
If you are physically weak, you are going to sweat excessively and tire easily during sexual intercourse. Cardiovascular exercises like cycling, swimming, skipping and running boost your aerobic stamina to perform effectively in bed. These types of exercises enhance the heart health, lung capacity and muscle strength and, regular practice keeps your energy levels higher that can be carried onto the bedroom. Cardio training increases the blood circulation throughout the body including sexual organs and it increases the quality and intensity of your sex life.
Plank is a good option
Everybody knows that plank strengthens the core muscles in a fast manner. This exercise also improves your resistance to perform better during sexual intercourse. You should get down on the floor and keep your body like you are doing a push-up. You need to make use of the forearms to support weight instead of using palms. The most important thing is that your back should be kept in a straight position.
Do pelvic lifts
If you have a strong pelvis, you can hold sexual positions effortlessly. You have to do one set of 10 pelvic lifts to work out the muscles attached to the hips and pelvis. First of all, you need to lie flat on the back and your knees must be kept in a bent position. The next step is to take a deep breath and your abs and butt have to be clenched before lifting the pelvis by keeping the spine straight. Then, you have to suck in your abdominal wall in a slow but firm manner. Breathe properly and this position should be held for 10 seconds or more. Finally relax well and repeat the procedure to complete 10 sets.
Perform Kegel exercises
Most sex therapists recommend Kegel exercises to help people achieve stronger erections. These exercises offer workouts for the muscles that are directly involved with sex and if you keep on practicing Kegel exercises, you can enjoy the most powerful erections. These types of exercises strengthen the pubococcygeus (PV) muscle in the best possible manner. You need to contract the PV muscle (the same one that you have been using to stop the urine flow in the midstream) and it should be squeezed and held for 3 to 5 seconds before allowing it to relax. Kegel exercises enhance ejaculatory control and you can also enjoy firmer, stronger and longer erections.
Other prominent exercises that help you perform better in bed include bench presses, abdominal crunches and lower body strength training. If you follow these exercises regularly, your sex life is going to become more vibrant and satisfying as well.
