Many people wonder whether or not you can build up your body for better sex. Of course, like any physical activity, sex will definitely improve if you are in better shape. However, like working out for any activity, results are specific to training. In other words, for better sex you will need to strengthen the muscles you typically use during sex.
While increased muscular strength and stamina will improve sexually ability, increasing your flexibility and cardiovascular endurance will also help improve your sexual performance. Additionally, neglecting your diet and loading up on stimulants, such as caffeine and sugar, and depressants, like alcohol, can have a detrimental effect on your sexual stamina as well as your libido. Here are the muscles you need to target to build your body up for better sex:
Lower Back and Abdominals
Your lower back and abdominal muscles are used in virtually every sexual position. Preform sit-ups, crunches, planks and leg lifts to strength the abs. Do pushups, inverted curls and dead lifts to increase lower-back strength.
Triceps and Forearms
Because men tend to use their arms a lot during sex, strengthening the forearms and triceps is crucial for increasing sexual performance during the missionary position, allowing you to prop yourself up longer for stimulating her G-spot. Pushups, reverse curls and chest presses are all great exercise for the triceps and forearms.
The pubococcygeus, sometimes called the PC, muscle stretches from your coccyx, or tailbone, to your pubic bone. This hammock-shaped muscle forms the floor of your pelvis and is the muscle you engage to stop the flow when urinating. Because many people never intentionally exercise their pelvic region, theses muscles tend to be ignored and as a result will weaken as you age. However, maintaining strong pelvic muscles will actually increase erectile strength. Additionally, strengthening your pubococcygeus will not only help your erection, it will increase ejaculatory control as well.
Premature ejaculation is a problem many men deal with, at least at some point in their lives. While premature ejaculation is typically a condition younger men suffer from, it can continue
throughout life. Premature ejaculation can also be seen as ejaculating before your partner has reached orgasm. Regardless of the definition used, strengthening your PC muscle can help you postpone ejaculation indefinitely.
Practice Penis Fitness
You can strengthen your pubococcygeus by pulsing and holding the muscle. Begin with a few quick pulses and then progress to sets of 10 to 12 reps, holding each contraction for two-seconds. Work up until you can hold the contractions for five-seconds.
While these isometric exercises are great to gain some initial strength in your PC muscle, muscles aren’t built by flexing alone. Muscles must be continually challenged to grow. Just like your abs, your pubococcygeus muscle can grow into a below-the-waistline six pack with a little work.
Bring yourself to full arousal and hang a dry hand towel on your erect penis. While supporting the towel, perform “penis pushups” by flexing your pubococcygeus muscle, attempting to lift the towel. Work up to 10 to 12 reps and then increase the difficulty by wetting the towel. Increase the difficulty further by switching to a dry bath towel, and then a wet bath towel. As a final step, you can do your penis pushups using a male masturbation toy, like the fifi.
Understand, these exercises aren’t for the faint of heart, but doing the penis pushups for just a few minutes each day three times per week will make a marked difference in both your erectile strength and your control over ejaculation.
Don’t Forget the Cardio
Men who engage in regular cardiovascular exercise are far less likely to experience erectile dysfunction. This was confirmed by Erin McNamara, MD, of Duke University Medical Center at the 2010 American Urological Association meeting. Dr. McNamara stated that men who maintained a moderate amount of cardiovascular activity, such as walking briskly for thirty minutes a day, three to four days a week, were, on average, 65 percent less likely to experience sexual dysfunction than men who were sedentary. If that isn’t enough of a reason to get to you off the couch, consider that exercise strengthens the cardiovascular system, improving circulation.
One of the main benefits of cardiovascular exercise is increased circulation that invigorates the body when the oxygen supply to the muscles is increased. The increased blood flow provides more energy for the bedroom, and leads to stronger, and bigger, erections.
Regular physical activity also leads to enhanced arousal. Endorphin, the body’s natural opiates, are released during strenuous exercise, including sex. The more frequently endorphin release is triggered, via exercise or sex, the easier it becomes to get sexually aroused. For effective cardio, try to keep your heart rate elevated for at least 20 minutes three times a week by running, biking, playing basketball, taking an aerobics class or whatever you find enjoyable.Back