Top three work out tips for a healthier sex life

Sex can be a very physically strenuous job for our bodies, for both men and women. (Shutterstock)

Sex can be a very physically strenuous job for our bodies, for both men and women. It requires many of the muscles in the body to work together, especially in the lower body.

However, when a muscle is overactive and shortened, it lacks blood circulation and will not work as well as it could. This could lead to muscle cramps right when you don’t want them, during sexual intercourse.

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shutterstock

To reduce tension in the muscle and perform better during sex, it is necessary to apply some myofascial release therapy.

The main muscle we will be focusing on is the Rectus Femoris, also known as your Quaddracip muscle (part for your thigh muscles). This particular muscle is tight on most people in our culture today, partly due to fact we tend to sit for long periods at a time.

Myofascial release therapy

You will need a PVC pipe which can be brought from most hardware stores or you can use a solid medicine ball, which can be found in most gyms.

Step 1: Lie facing down on the PVC pipe or the medicine ball.

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shutterstock

Step 2: Try to keep the thigh you are not rolling on out to the side.

Step 3: Bend your elbows at 90 degrees - they will be there for support throughout.

Step 4: Start at the very top of your hip and slowly work your way down, making sure you get the whole length of the thigh muscle.

Step 5: Pause on each tender point, holding and breathing into that area for 2-5 minutes.

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shutterstock

Step 6: Be sure to work all the way down the thigh but stay just above your knee. DO NOT roll on the knee joint itself.

Step 7: Once you have completed one leg, switch to the other.

Using the pelvis correctly

The most vital tip for improving sexual performance for both men and women is mastering how to use your pelvis correctly during sexual intercourse; this will improve sexual pleasure for yourself and your partner.

The standing bridge exercise is key to this. IT requires a mirror as you must view yourself from the side to keep a watchful eye on your pelvis positioning.

Step 1: Stand with your feet pointing straight, a hip’s width apart.

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shutterstock

Step 2: Lean forward slightly with your upper body - this might seem awkward but be sure to stick through it. This is the starting point to get your core muscles activated.

Step 3: Now place your hand on your pelvis so you can get an idea of where they should sit, and then shift them back behind your shoulders.

Step 4: Then posteriorly tilt your pelvis under but be sure to do this while your hips are still shifted back.

Step 5: Be sure to also draw in your navel in simultaneously as you apply the posterior pelvic tilt.

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shutterstock

If you have instituted this move correctly, from a side view you will notice none or very minimal flatness appearing in your lower back. This means the curve in your lower spine has been reduced.

Step 6: Now squeeze your glutes (butt) muscles.

You will feel a burning sensation in the glutes and lower abs. Hold this position for as long as you can keep the correct form throughout.

Step 7: Relax for a few minutes and repeat for several more sets.

Going on top

Some women are self-proclaimed fans of the so-called missionary position during the act of sexual intercourse. When a man takes the lead, and decides to “go on top,” he needs to hold himself up using his arms. This requires a lot of upper body strength and endurance.

One of the best exercises for this is the plank with straight arms.

shutterstock

shutterstock

Step 1: Hold a push-up position on the floor, with your arms straight. Try to keep your shoulders directly inline with your arms.

Your feet should be wider than a hip’s width apart.

Step 2: Tuck your pelvis under, then draw your navel in and breath into your into your rib cage.

Step 3: Try to keep your hips slightly above your shoulders.

Its is important that you do NOT hunch your back in this exercise and you imagine that there is a stick on your back, as you want to keep your back as extended and straight as possible.

A good idea would be to use a mirror to view yourself from the side to check your hips are not dropping and your back is straight.

Your head should also be in line with your spine.

Keep your shoulder blades retracted.

shutter

shutter

Keep your navel pulled in and your pelvis rotated under.

There is not a time limited to this exercise is more about how efficiently you can do it without compensating and dipping through your lower back, if you do then it will no longer work out your core.

Once this occurs, or you notice your upper back is rounded, stop, take a break and repeat again.

These three key tips above will improve your sexual health.

Another key aspect to keep in mind is that increased levels of stress will greatly diminish a person’s sex drive.

The stress response that occurs in our daily lives and the sex hormones we produce, both branch from the endocrine system in the body.

So, if you really want to improve your sexual health, then reducing stress is the key factor and a natural booster to improving your sexual performance.
 

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Last Update: Wednesday, 20 May 2020 KSA 09:43 - GMT 06:43
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