Sexual performance is not just about desire; it also depends on strength, flexibility, stamina, and endurance. Regular exercise can help improve your ability to last longer, move better, and enjoy more pleasure during sex. Here are some simple exercises that can make a big difference:
1. Kegel Exercises (Pelvic Floor Strengthening)
Why? Helps control ejaculation and increases pleasure.
How?
- Tighten the muscles you use to stop urinating.
- Hold for 3–5 seconds, then relax.
- Repeat 10–15 times, at least twice a day.
2. Squats
Why? Strengthens your legs, butt, and core, improving thrusting power and endurance.
How?
- Stand with feet shoulder-width apart.
- Lower your body like you’re sitting in a chair.
- Keep your back straight and chest up.
- Push back up to standing.
- Repeat 10–15 times, 2–3 sets.
3. Planks
Why? Strengthens your core, making it easier to maintain different positions.
How?
- Get into a push-up position, resting on your forearms.
- Keep your body straight and hold for 30–60 seconds.
- Repeat 2–3 times.
4. Lunges
Why? Improves lower body strength and flexibility, which helps with movement and control.
How?
- Step forward with one foot and lower your body.
- Keep your back straight and knee at a 90-degree angle.
- Push back up and switch legs.
- Repeat 10 times per leg.
5. Push-Ups
Why? Strengthens your chest, arms, and shoulders for better endurance.
How?
- Start in a high plank position.
- Lower your chest to the ground.
- Push back up.
- Do 10–15 reps, 2–3 sets.
6. Hip Thrusts
Why? Strengthens your glutes and lower back, enhancing thrusting power.
How?
- Sit on the ground with your back against a bench.
- Place your feet flat and lift your hips up.
- Squeeze your glutes at the top, then lower down.
- Repeat 10–15 times.
7. Cardio (Running, Jump Rope, Cycling)
Why? Improves stamina, heart health, and endurance.
How?
- Run, cycle, or jump rope for at least 15–30 minutes daily.
Final Tips
- Do these exercises regularly (3–4 times per week).
- Stay hydrated and eat a balanced diet.
- Stretch to improve flexibility.
A strong body leads to better performance in the bedroom. Stay consistent, and you’ll feel the difference!
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