Do these simple exercises to improve your sex life — you’ll be amazed by the difference
Want to have your world rocked? Start by moving your body.
More exercise could help combat common bedroom problems, like low sex drive and erectile dysfunction, experts say.
“It’s important to remember that sex is movement, and it’s exercise,” Debby Herbenick, director of the Center for Sexual Health Promotion at the Indiana University School of Public Health, told the New York Times.
Your muscles don’t judge — to them, sex is just like any other workout. And as with most any other workout, the more in shape you are, the better it will feel, the pros encourage.
All movement is good movement, but here are a few specific kinds that’ll really hit the G-spot.
Do cardio — then do it harder
Cardiovascular health and sexual health go hand in hand, Dr. Herbenick said — our cardiovascular system powers two bodily functions that are essential to a good sex life.
For men, it’s erections. For women, it’s vaginal lubrication. Take away good blood flow, and you’ve got a failure to launch.
That’s why, you’re not already incorporating aerobic exercise into your regular regimen, start now, said Darlene Marshall, a personal trainer in upstate New York with experience coaching clients looking to improve their sex lives.
Once you can comfortably manage a 20 minute walk or jog, start adding short bursts of high-intensity activity — like cycling, running, stair climbing and interval training.
“The goal is to help your body avoid becoming overwhelmed, cardiovascularly, during sex,” said Marshall.
Kegels for everyone
How healthy is your pelvic floor? The answer can make all the difference when it comes to enjoying sex — male or female, said Janelle Howell, a pelvic floor specialist in Chicago.
Weakened or tight pelvic floor muscles can put a serious damper on orgasms and even cause pain during sex — a problem reportedly experienced by between 10 and 20 percent of American women.
A kegel exercise is designed to mimic the effort required to hold in gas or pee, Dr. Howell explained. Holding it in, so to speak, will make your pelvic floor stronger.
Just make sure that for each contraction, you remember to relax the body as well.
A moment on the hips
We sit too much nowadays — and that’s leaving our hip muscles tight and out of shape. This can lead to back pain and pelvic pain during sex, the experts warn.
“I hear a lot that people can only do one position,” because they’re stiff or other positions hurt, Dr. Howell said of some of her clients’ sex lives.
Spend a little time limbering up around the middle — it’s worth it.
“I love kettlebell swings for sexual training,” Ms. Marshall said, citing “a rhythmic movement of flexion and extension in the hips.”
“Any movement that’s bringing your chest closer towards your knees,” is good movement, Dr. Howell said.
Strengthen your core
“Strengthening the core can really help with endurance during sex, helping you feel strong and solid in your body,” Rachel Zar, a Chicago-based sex therapist, told The Times.
For a full core workout, Dr. Howell prescribes planking.
.“You can start small,” she said. “Say you can only hold it for five to 10 seconds — that’s going to help you to engage all of your core muscles at one time.”
Dr. Herbenick added that for some people, contraction and release of the core muscles can even lead to arousal.
Five minutes of yoga — everyday
Besides leaving you limber and with a stronger core, yoga’s deep breathing exercises are particularly useful for sex, said Dr. Herbenick — this helps to relax the pelvic floor and the parasympathetic nervous system.
“You might find that vaginal penetration is more comfortable. You might find that erections come more easily,” Herbenick said. “Stress is the enemy of erections.”
Can’t get into yoga? At least get into the breathing part, seconded Dr. Howell.
“Even just laying on the yoga mat, putting your hands on your belly and just breathing into your belly can really start to calm that nervous system,” she said, “which can then support more pleasure in your sex life.”
