Workouts that Increase Male Sexual Performance

Keeping physically fit is a crucial part of a happy and well balanced sex life. No matter how often you are sexually active or how long it lasts each time, the better shape you are in - the more pleasure you will give and receive. In a prior AC article, foods that increase male sexual performance, we talked about some dietary tips and eating habits along with lifestyle recommendations that help the process. Now it's time for the grunt work (no pun intended). A good diet combined with a targeted exercise program will get you closer to the ultimate goals; looking awesome when naked and having impressive intercourse. The definition of which depends on the individual. For me, impressive is making a woman forget who she is for a little while, then call her mom for no reason then walk on air all day long; "happy-singing" like she just won the scratch-off lotto. The higher you set the bar, the more you will achieve.

Most major studies confirm that a few hours of exercise a week will not only maintain muscle and burn fat but will easily strengthen and revitalize your sex life. Statistically, male sexual dysfunction is most common among those with poor physical health and unstable emotional well being. Basically, a reduced calorie diet and regular exercise may reduce the odds of erectile dysfunction by ½. Taking part in the following workout may not double your intercourse time, but it will increase your performance and overall sexual skill. Working out increases overall endurance as well as the production of testosterone which boosts your sex drive.

There are three key elements in the sexual workout: Strengthening your core (abs and back), working your arms/chest, legs/buttocks and finally getting some cardiovascular work (heart and circulation). As with any diet and exercise program, please consult a physician before any strenuous activity or drastic change in lifestyle.

Here are a few moves to get you started.

Pelvic Lifts
Lie on your back with your knees bent and slightly apart. Your feet are flat on the floor and arms are at your side. Inhale, clenching your abdominal muscles and buttocks then lift your pelvis until your back is straight. Breathe normally as you hold the pose for about 10 seconds and exhale as you lower your body. This move strengthens your pelvis, buttocks, abs, chest, legs, and PC (pubococcygeal) muscles. This move isolates, tightens and contracts the same muscles involved in an orgasm resulting in more power and intensity. It also invigorates your entire body by stimulating your endocrine glands and nervous system .Repeat the exercise in sets of five.

Push Ups and Bench Press

(Improving missionary position)
If you are bored with normal push ups, you can add a variation, such as one-hand or clap push ups to increase difficulty. For the bench press, start out at a comfortable weight and gradually increase. Push ups work all the muscles that are essential for great sex. It lengthens your spine, it strengthens your back, shoulders and arms and helps tone your abdomen and sexual core. Most importantly, push ups focus on your chest and triceps, increasing your ability to hold yourself over your partner for an extended period of time.

Squat Thrusts

No one I know enjoys this move. That tells us that it's very effective. My Grandmother used to tell me "things that are really good for us are not supposed to be pleasant". In this case she was so right. From a standing position, drop to a squatting position with your hands touching the floor near your feet. Balancing your weight on your arms, throw your feet back so that you are in a full push up position. Pull your feet forward into squat position once more, then return to a standing position - in a count of 1,2,3,1 - 1,2,3,2 etc. For example, "one" (squat), "two" (in push-up position), "three" (squat), "one" (standing) then repeat in sets of ten.

Crunches

This is your key core exercise. Lay flat on your back with your knees bent and the soles of your feet flat on the floor. Place your hands behind your head and clasp your fingers together. Pull yourself upward until your head and shoulders are off the floor. Exhale up, inhale down. Crunches produce strong abdominal muscles, which increases sexual core energy and stamina which leads to greater thrusting power.

Core Stretches

Sit on the floor in a meditation position with your legs bent and knees pointed outward with the soles of your feet touching each other. Gradually try to drop your knees parallel with the floor. Lean forward and try to touch your forehead to your feet wile pressing down on your knees with your forearms. You will feel the stretch most in your thighs and lower back. This move will lengthen your spine and help release muscle tension while increasing the blood flow to your legs and pelvis.

My best overall advice is to start out slowly. Gradually build up to your comfort level. Never underestimate the impact of a brisk walk. Proper stretching and resting between sets will help prevent soreness and fatigue. Most importantly, use your best judgment. Be aware of which areas you need to improve upon. The older you are, the more time you have to give yourself to complete the workout. If you are overweight, set a slightly lower repetition count and slower pace. You have to get familiar with your body to know your full potential.

I hope this article is helpful to you. Remember to consult a physician before you start any diet or exercise program.