We all go through slumps where we feel our performance in the sack leaves a bit to be desired. Lackluster performance can have physical, emotional, or psychological roots, but rest assured there are a number of ways to enhance your activities in the bedroom to make sex better for both you and your partner.
Work your pelvic floor muscles.
Your sex muscles are the same as any other muscle in your body: If you don’t use them, they’ll lose strength and cease to work properly. To increase the hardness of your erection and improve your control over orgasm, you need to give your muscles a good workout on a regular basis. Masturbating is a good way to keep your sex muscles in top working order, but pelvic floor exercises can also go a long way toward improving performance in the sack.
To work your pelvic floor muscles, flex your penis as though you’re trying to stop urine in mid-stream. Hold the flex for five seconds, then relax. Repeat several times, and do this several times a day for the best results.
Work your core muscles.
Strong core muscles–abs, back, shoulders, chest, arms, buttocks, and legs–are paramount for good sex. These muscles keep you going at it tirelessly, and they improve the quality of sex. Engage in core weight training at least twice a week for best results, and consider doing a few sets of push-ups each day to really whip those muscles into shape.
Improve blood flow.
Regular exercise is essential for strengthening your heart and increasing blood flow to all areas of your body, including your sex organs. It gives you more energy and stamina, and it can even improve the quality of your orgasm. Get at least 30 minutes of moderate-intensity exercise most days of the week for best results.
Certain foods can help increase blood flow as well. Potassium-rich bananas help lower your blood pressure and boost sexual performance, and spicy peppers reduce inflammation and hypertension to keep blood flowing freely to all parts of your body.
Stress is a major libido killer. It can dramatically affect your performance between the sheets, causing increases in heart rate and blood pressure, both of which can reduce your sexual desire and interfere with your pleasure. Take steps to reduce stress in your life, and get plenty of regular exercise, which is proven to be one of the most effective ways for mitigating stress.
Smoking interferes with your heart and lung function, which are essential components of good sex. Smoking can leave you exhausted and out of breath before you even get going, and it can affect the quality of your erections. If you smoke, consider stopping to improve your overall health as well as your sexual performance.
Take it easy on the booze.
Nothing can kill a good romp in the sack like too much alcohol, which can dramatically interfere with your erection and leave you feeling tired and sloppy. When you’ve got a hot date, make sure to pace yourself at the bar to ensure optimum hardness and focus.
Bathe yourself in sunlight.
Melatonin is a hormone that helps you sleep, and its production is triggered by darkness. But melatonin can also quiet your sex drive, leaving you mentally and physically sluggish in bed. Sunlight stops the production of melatonin and can perk up your sex drive, especially in the winter months, when your melatonin production is higher. Step out into the sunlight for ten minutes each day to keep your melatonin production in check.
Masturbation is a healthy way to improve your performance in bed, especially if you tend to orgasm too quickly. Masturbating regularly can help you boost your endurance, especially if you practice increasing the time it takes to orgasm. Masturbating a couple of hours before a date can also help you last longer when it’s time to seal the deal.
Pay attention to your partner.
Make sure your partner is having a good time. Keep your mind focused on giving pleasure as much as receiving it, and focus on slowing down and enjoying each sensation. Engage in plenty of foreplay, and if you feel like an orgasm is imminent but you’re not ready, take a break and resume when the moment has passed.Back