The perks of a regular exercise routine are plenty – weight loss, lower blood pressure, stress relief, increased sexual pleasure…say what? Uh huh. According to Burn 60 master trainer Julie Diamond, “endurance is key for many everyday activities … including sex.” Incentive! Diamond shares key exercise tips to boost your stamina for ah-mazing hanky panky sessions.
Abs and Lower Back
“Let’s be real, these muscles get used quite a bit in every sexual position!” Diamond says. Planks, she says, help “engage” and stabilize these muscles for the long haul. A plank is an easy add to your regimen. Start with a forearm/extended arm plank and aim to hold it for 30 seconds. Make sure your body is in proper alignment. That means, no sagging or raised hips. Give us 3 sets. Other moves to try: Superman, Bird Dog, Wall Sits
“Push-ups are great because they increase your ability to support your own bodyweight,” Diamond says. And if we’re being honest, the longer you can hold yourself up – comfortably – the more enjoyable it is to give and receive. Nuff said. Time to work on your push-up game. If you lack upper body strength, start off with modified knee push-ups. Otherwise, start in a full plank position. Lower your chest to the floor as low as you can. Give us 3 sets of 10-15 reps. Other moves to try: Modified Pull ups, Shoulder Press, Dumbbell Row
Jogging, running or any aerobic exercise raises the heart rate and stimulates blood circulation. In addition, it increases lung capacity, which allows for stamina. Unless you’re long distance running, your cardio sessions don’t need to be long and drawn out. Get in 30 minutes a day. Better yet, try high intensity interval training or Tabatas that allow you to work hard in a short amount of time.
Pelvic Floor Exercises
Of course, that area around your flower is important, right? “The pubococcygeus (PC) muscle is a hammock-shaped muscle that stretches from your pubic bone to your tailbone,” Diamond says. Having a strong pelvic floor increases erectile strength, ejaculatory control and the strength of your orgasms. “Bridges are my favorite for both men and women.” On a comfy surface, start on your back with legs bent hip width apart. Arm are at your sides. Raise your hips up toward the ceiling, engaging your core. Other moves to try: Kegels, Squats
You need a breather, anyway, so this is perfect for you. Deep breathing allows your muscles to relax. If possible, hold hands and coordinate your breath with your partner. Doing it solo works well, too. “A great way to practice breathing is with daily meditation. I love doing this deep breath work while sitting by the ocean and synchronizing my breath to the flow of the waves,” Diamond says. We love these belly breathing tips from WebMd:
- Sit or lie flat in a comfortable position.
- Put one hand on your belly just below your ribs and the other hand on your chest.
- Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
- Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
- Do this breathing 3 to 10 times. Take your time with each breath.
- Notice how you feel at the end of the exercise.
There you have it. Now, it also helps to have the right partner. We can’t assist you with that, unfortunately! But, either way, incorporating these exercises will boost your fitness level, so you’ll be ready for anything with anyone at anytime. Be safe and have fun.
Joslyn Murphy is a freelance writer in Brooklyn, NY.