Exercising your sex-related muscles can improve sexual function, quality of sex life and overall physical health. Here are some exercise suggestions to help improve the strength and flexibility of your sex-related muscles:
1. Pelvic floor muscle exercises
Kegel exercises: Kegel exercises can strengthen your pelvic floor muscles (also called pubococcygeus muscles), which are important for sexual function and control.
How to: Tighten the muscles that control the flow of urine (like you&39;re trying to stop the flow of urine while you&39;re peeing), hold the tension for a few seconds, then relax. Repeat 10-15 times, 3 sets per day.
Tip: Make sure you only tighten your pelvic floor muscles, not your abdominal, leg or buttocks muscles.
2. Core muscle exercises
Plank: Strengthening your core muscles can improve your body&39;s stability and strength, which helps with stamina and position changes during sex.
How to: Lie on your stomach and support your body with your forearms and toes, keeping your body in a straight line. Hold for 30 seconds to 1 minute, gradually increasing the time.
Variation: You can try side plank to exercise the side abdominal muscles.
Sit-ups: Strengthen abdominal muscles and improve core strength.
How to do it: Lie on your back with your knees bent and your feet flat on the ground. Put your hands behind your head or in front of your chest, lift your upper body as close to your knees as possible, and then slowly lower it. Do 1015 times, 3 sets a day.
3. Glute muscle exercise
Hip bridge: Strengthens hip muscles and helps improve sexual posture and support.
How to do it: Lie on your back with your knees bent and your feet flat on the ground. Lift your hips so that your body is in a straight line from shoulders to knees, hold for a few seconds, then slowly lower it. Do 1015 times, 3 sets a day.
Squats: Strengthen thigh and buttocks muscles and improve overall strength and stability.
How to do it: Stand with your feet shoulder-width apart and keep your back straight. Squat slowly until your thighs are parallel to the ground, then stand up. Do 1015 times, 3 sets a day.
4. Flexibility and stretching
Yoga: Yoga can improve flexibility and body mobility, which can help improve posture and comfort during sex.
Suggestion: Practicing yoga poses such as Downward Dog, Cat-Cow, and Pigeon can help enhance body flexibility and comfort.
Stretching: Regular stretching can improve muscle flexibility and reduce tension and stiffness.
Suggestion: Perform full-body stretches after exercise, especially involving the inner thighs, buttocks, and core muscles.
5. Full-body strength training
Strength training: Full-body strength training can improve overall physical fitness and help improve endurance and performance during sex.
Suggestion: Perform full-body strength training, such as weightlifting, push-ups, pull-ups, etc., which can comprehensively improve body strength.
