7 Exercises To Improve Your Sexual Stamina Slideshow
Bridge Stretch
Ever heard of the pelvic floor? Well, get acquainted because if you want to improve your sexual performance you need to pay attention to these tiny, hammock-shaped muscles that run from your pubic bone to the base of your spine. Strengthening these muscles can help with erectile strength, ejaculatory control, and strengthen orgasms for both men and women. Try a basic bridge exercise: Lie on your back with your knees bent and feet flat on the floor; inhale and engage your pelvic floor by lifting your hips off the ground. Hold this position for 10 seconds, and slowly lower your hips back down to the starting position.
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Deep Breathing
Maybe it's more of a mental exercise, but mastering deep breathing techniques can help you reduce stress and increase the duration and satisfaction of orgasms. Deep breathing, also known as abdominal breathing, expands the lung's air pockets and pulls blood into the chest, leading to improved stamina. When having sex, try to align your breaths with your partner, and avoid short, rapid inhales. Calm, measured breathing prevents the body from tensing up during sex and allows for a fuller orgasm.
Happy Baby Pose
Stretching regularly helps reduce risk of injury, improves posture, and relives stress, but increased flexibility will also elevate your bedroom performance by allowing you and your partner to find more comfortable and pleasurable positions. If you're concerned about your flexibility (or lack thereof) start off with a moderate stretch like the "happy baby" yoga pose. The position loosens up your lower back, glutes, hamstrings, and hip. Lie on your back with knees bent in toward the chest and position your feet so that they are parallel towards the ceiling. Keep your back flat on the floor as you slowly pull your feet inward.
Jog
Poor blood circulation is most likely the product of years of reckless eating habits and a lack of exercise; and, unfortunately, this condition can lead to a lack of sex drive and quick fatigue. Running, like other aerobic exercises, raises the heart rate and stimulates blood circulation. Daily exercise can actually reverse symptoms of erectile dysfunction, as well as lower cholesterol levels and blood pressure.
Plank Pose
A powerful core is key to a heightened sexual experience for both men and women. The abdominal muscles that surround the body's midsection are at work in almost every sex position. A simple plank pose works the entire body, but especially targets the core. Press your body straight up as if you're doing a push-up and extend your legs backward. Keep your body in a straight line and make sure not to let the pelvis sag.
Push-Ups
The foundation of all exercise regimens, the humble push-up builds upper body strength, especially in your shoulders, chest, and triceps. Drop down for a quick couple of sets right when you wake up, or even pump out some push-ups while cooking. Developing these muscles allow you to hover over your partner for longer when frolicking around in the missionary position.
Upward-Facing Dog
The upward facing dog is a yoga pose that fortifies muscle groups important to many sex positions, while simultaneously stretching the core and hip flexors. Yogis insist that this pose also increases energy and blood flow to the pelvic region. Lie on your belly with the tops of your feet resting on the floor. Put your hands flat on the floor in a push-up position, and raise your torso by pressing through the hands. Lift all the way up, roll your shoulders down, and lift your head so it is aligned with your spine. Hold for between 15 and 30 seconds.