While in a café with some friends a secondary school friend approached and asked me about what I do, I replied him that I am a Personal Trainer. It did not surprise me when he cracked a joke asking me "do you have an exercise program which can enhance sexual performance". This is something many people ask as a joke, maybe it’s just a joke or looking for information.
Well yes exercise does play an important role in everything; a program can be prescribed to shift your pleasure factor into top gear. There have been so many researches out there which proves some specific exercises along with common strength training exercises to strengthen specific muscle groups does help to sing your way to better sex.
1 – Advance Hip Extension 2 Sets x 10 Reps
Why: This exercise is better that a normal crunch as it adds bonus to lower back strength, to enhance any performance lower back strength plays a vital role. This exercise is great from lower back, abs, butt and thigh.
How: Lie on your back with one knee bent and your foot on the floor. Straighten your other leg in the air, but keep your knees side by side. Lift your hips to align with your shoulders and knees, but keep your hips square. Hold for a few seconds. Complete two sets of 10 repetitions, resting between sets, then change legs.
2 - The Kegel Exercise 10 reps
Why: This exercise was developed in 1940s by Californian physician Dr. Arnold Kegel, the move strengthens your PC Muscles (Pubpcoccygeus). The exercise gives you a more mobile pelvic for tilting and contraction.
How: Clench the muscles you use to stop going to the toilet midstream - you should feel your pelvic muscles drawing up. Hold for 10 seconds and breathe in and out. Now lift up your pelvic muscles a bit more and hold for another 10 seconds. Allan's tip is to imagine you are taking your pelvic floor up in an elevator. Take the elevator to the third floor and hold for another 10 seconds, then up to the fourth floor and hold for 20 seconds.
3 - Pelvic lifts 2 sets x 10reps
Why: This exercise strengthens your butt, hamstrings & lower back. As mentioned in previous exercise strengthening the lower back is the key component.
How: Lie down on your back with your knees bent and your hands by your side. Lift your pelvis up and down as if you were having sexual intercourse.
4 – Push Ups 2 sets x 10 reps
Why: While maintaining the position for a push up the body strengthens chest, shoulders, arms and also provide a static strengthening for the core (mid section) of your which is essential.
How: Lie down on your stomach with your hands parallel to your shoulders, Push up with your hands until your arms are straight and your chest and knees are off the ground. Then lower your body so it almost touches the ground.
Don’t forget a 20 minute cardiovascular training routine twice a week is important to improve stamina, and stamina is important for you to rock and role all night long.
1 – Interview with Jim Pfaus, PhD, a professor of psychology and neuroscience at Concordia University in Montreal
2 – Penhollow TM and M Young, Sexual desirability and sexual performance: Does exercise and fitness really matter? Electronic Journal of Human Sexuality, October 5, 2004. Vol.7
3 – Stanford University. Kegel exercises. http://womenshealth.stanford.edu/femalesexualhealth-kegel.html