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Who doesn’t want better sex? Gentlemen, all you may need are a few exercises for increased energy and more stamina under the sheets.
As we all know, exercise is critical for energy and muscle tone, but what you may not know is that it’s also incredibly important for your sexual performance.
Sex uses a lot of muscles that men don’t normally work (or even think exist!) from day to day, and it requires strength from muscles you are a bit more familiar with — hello, chest muscles!
These eleven exercises are all you need to know for good performance in the sack and better sex!
These are probably some of the more “foreign” muscles to men on this list, BUT they are also some of the most important.
Kegel exercises work muscles in the pelvic floor, which are also the muscles responsible for holding erections and powering ejaculations. Pelvic floor muscles are also beneficial for issues such as an overactive bladder, erectile dysfunction, and premature ejaculations.
To get comfortable with those kegel muscles, first start by stopping the flow of urine when going to the bathroom. Once you can start to feel and control those muscles, start to practicing engaging them during other times of the day.
Try engaging them while sitting, or laying on your back. The goal is to increase the squeeze duration, intensity, and number of repetitions.
Be sure that when you do them, you don’t hold your breath, push down, or tighten your stomach, buttocks, or thigh muscles. Work up to five-second squeezes, relaxing in between each contraction, for 10 to 20 reps.
Watch this video – Kegel Exercises for Men – Beginners Pelvic Floor Strengthening Guide
2. Pelvic Tilt
This is probably another new move for you men out there. This is a very subtle move, but helps not only to tie in the kegels and pelvic floor work, but to help stretch the lower back to prevent injuries.
Once you’ve mastered the kegels, lay on your back with your knees bent, and your feet flat on the floor. Relax all your muscles and lay you spine in a neutral position, with a small space in your lower back (you should be able to fit a finger or two beneath the small of your back).
Now, using those kegel muscles and engaging the lower abs, “scoop” your abs in towards your spine to try and flatten your lower back to the floor.
It’s important that you don’t use your back muscles to do this. Think of tilting your pubic bone towards your nose, but tightening the lower abs, and imagining you’re trying to bring your hip bones closer together.
Once you tilt the pelvis to flatten the back, release and repeat 10-15 times, feeling a small stretch in your lower back.
Watch this video – How to Fix Anterior Pelvic Tilt
Now we’re getting into something you know! Planks are great for building upper body and core strength — both important for military-style positions.
Come onto your hands and knees with your hands directly under your shoulders. Brace through your abdominals and extend your legs back, placing the balls of the feet on the mat behind you.
Create a straight line from the crown of your head to your feet. Be sure not to let your lower back arch, and keep your abs tight the entire time.
Hold for 30 seconds for beginners and work your way up to 60 seconds.
Watch this video – 8-min Intense Plank Workout for toned abs and a strong core
Another important way to build upper body strength is a good old fashioned push-up. Come into a full plank position on your hands, and position your hands directly under your shoulders for a narrow push-up, or wider than shoulder-width apart for a wide push-up.
Lower down into a push-up with your elbows in by your sides for a narrow push-up, or out wide to the side with a 90-degree bend in your elbows. Press back up to the plank and repeat.
This can be modified by lowering down to the knees if needed. Work up to at least 3 sets of 15-20 repetitions, and then progress onto other push-up variations if you want to get fancy.
Watch this video – The Perfect Push-Up Workout
Bridges are another often overlooked exercise, but when it comes to down to it, they are one of the best exercises out there for strengthening the booty muscles and hip extensors — which are important for thrusting!
Start by laying on your back, with your knees bent and your feet flat on the floor, hip-distance apart (which is usually narrower than you think).
Keeping your arms by your side, engage your glutes as you lift your hips off the ground, and imagine you are reaching your knees forward. This should help you feel the muscles where the hamstrings and the glutes connect (the hip extensors).
Relax the glutes and lower the hips back down to repeat 15-20 times.
Watch this video – How to do a Bridge Exercise
6. Leg Lowers
Because your lower abs are so close to your pelvic floor muscles, it only makes sense that having stronger lower abdominals will only help to strengthen the pelvic floor, as well. Leg lowers are the perfect standard exercise to do that.
Bring both legs up to the ceiling as you place both arms down by your side (shown), OR place them behind your head as you lift your upper body into a crunch.
Keep the legs straight as you lower them a few inches, to your point of control.
Engage the lower abs and pull the legs back up. Be sure the lower back doesn’t leave the mat and stays pressed into the mat for the duration of the exercise.
Complete 10-15 repetitions.
Watch this video – Leg Lowering Drill
Deadlifts are a no-brainer for strengthening hamstrings and back muscles, and can help create powerful muscles.
Grab a weighted bar or hold onto some weights so that your palms are facing in towards your legs. Imagine sliding the weight down your legs, as you hinge at your hips, keeping your weight in your heels and your back completely straight.
You should feel a stretch in the back of your legs at the bottom, then power up through your heels pressing your hips forward. Squeeze your glutes at the top and repeat 10-15 times for 3 sets.
Watch this video – How to do a proper deadlift with dumbbells
8. Sandbag Squat
This squat variation is a great exercise if you want a go with your partner standing up.
If you don’t have a sandbag, fill up a backpack with some heavy books and hold it against your chest as you would a sandbag (as shown).
Start by holding the sandbag at your chest, and position the feet a little wider than shoulder-width apart and knees and toes slightly turned out.
Keeping the weight in your heels, sit the hips back as if sitting in a chair. Engage the glutes and power through the heels to straighten the legs and stand back up.
Complete at least 3 sets of 15-20 repetitions.
Watch this video – How to Sandbag Squat
9. Straddle Stretch
Now because we don’t want to pull any muscles in the middle of the act, it’s important to stretch the proper muscles.
Most men never stretch their inner thigh or groin area, but stretching out these muscles is vital, not only for preventing injury, but also to help increase blood flow to the genitals — which again, helps with erections.
Have a seat on the floor and straighten your legs in front of you. Start to open the legs wide, until you begin to feel a stretch.
Try to keep the back as straight as possible, and if you want to increase the stretch at all, hinge forward at your hips slightly. Hold for 30-60 seconds or until you begin to feel the muscles relax.
Watch this video – How to Do a Fast, Easy Straddle for Beginners
10. Hamstring Stretch
Nobody likes a charley horse, so hamstring flexibility is also a biggie.
Lay on your back with both feet flat on the floor and your hips and lower back pressing into the floor. Extend your RIGHT leg up to the ceiling and grab behind your thigh, calf, or ankle, depending on your flexibility.
Extend the leg as straight as possible, without locking out the knee. To increase the stretch, flex through the foot. Hold for 30-60 seconds, and then repeat with the other leg.
Watch this video – Daily Hamstrings Flexibility Routine for Beginners
As I said before, having flexible back muscles will help prevent injuries while under the sheets.
The cobra pose is also very similar to missionary style, so it’s best to be prepared.
Lay on your stomach and place your elbows under your shoulders, with your forearms and palms flat on the floor.
Engage your abdominals as your lift your chest and shoulders off the ground, focusing on extending through your upper back, not stressing your lower back.
Make sure to draw your shoulders down your back, and relax your shoulders away from your ears. Hold for 30-60 seconds and release.
Watch this video – Cobra Pose for Beginners – effective stretch for lower back pain & herniated discs
Written by Deanna Dorman
Deanna is an ACE® certified personal trainer, Balanced Body® Pilates instructor, and NASM® Fitness Nutrition Specialist. She is passionate about inspiring others to lead a healthier lifestyle through fun workouts and healthy food. When she’s not creating new workouts and recipes for her blog The Live Fit Girls she enjoys running with her two dogs and traveling.
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