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4 Workout Tips for Better Sex
  • July 09, 2014 : 18:07
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Being your healthiest and fittest self isn’t just about looking hotter on the outside; the psychological effects boost your confidence and make you more attractive to your partner. The benefits of physical fitness also extend to the bedroom: men, if you are out of shape and not flexible, there are fewer sexual positions you can achieve to bring her pleasure.

As a woman, I have to admit that men have to work harder to perform than women do. Being a great lover takes dedication and preparation.

Single men “on the hunt” should be aware that women form strong impressions of our sexual partners in the first encounter. If you perform well the first time, that original memory that sex with you is good will always stay in her mind. She will keep returning to you to get that first great sexual encounter that her subconscious remembers. Unfortunately, the opposite is also true: if the first time is underwhelming, her first impression of you will be that the sex is not great, even if it improves over time. And for men who are in long-term relationships, you don’t want to get lazy and take your partner for granted. According to a recent study, 44 percent of women in relationships who cheat do so because of sexual attraction.

Common Sexual Performance Problems

Endurance

You know when you finish before she does and she says, "It's okay"? It's not. If you finish fast, her desire probably won’t last. In the game of lovemaking, finishing early is not a bonus for your female partner.

Versatility

One of my clients shared with me that she left a boyfriend she really loved because his weight restricted them to only two sexual positions: they could do cowgirl with her on top and doggie style with his belly resting on her back. She had tried to make it work for a while, but when she saw he wasn’t making changes to be more healthy and fit, she left the relationship.

Virility

One of my clients wanted women to be more attracted to him. He confided in me that he was a 30-year-old virgin. He was a computer programmer and spent most of his time hunched over his computer. His posture was rounded and he seemed awkward. Instead of having him talk about issues, I had him start working out to change his posture and produce more testosterone to have more masculine energy and virility.

4 Workout Tips for Better Sex

1. Cardio for increased stamina

Get the cardiovascular edge with high-intensity interval training (HIIT). “High-intensity” means going as hard as possible; “interval training” means resting in between. This helps your sexual performance because you will be ready to go harder when she is ready and then flip her on top to give yourself a rest between intervals of intensity.

2. Squats and hip thrusts for more testosterone and virility

Low testosterone can cause symptoms including reduced sexual interest or performance, difficulty achieving an orgasm and reduced genital sensitivity. Lower-body exercises like squats and hip thrusts with heavy weight are excellent for increasing the production of testosterone in the body. Studies show that the bench press elicited no hormonal changes whereas squats did. Testosterone also reduces fat all over the body, especially unwanted belly fat. A common mistake many men make is focusing too much on the upper body and not developing power in their lower body. This creates an imbalanced effect of big arms and chest, but skinny legs and a flat butt. So don’t forget to work your lower body with hip-thrusting movements with heavy weights to create more testosterone, sexual power and drive.

3. Yoga for flexibility and deeper penetration

Yoga gives you flexibility, which most men need in their hips and hamstrings to be able to perform more sexual positions. You don't want to get a cramp in the throes of passion! Hip-opening poses like Pigeon Pose and Frog Pose help open your hips for deeper penetration in missionary. When your hips are tight you can’t penetrate her as deeply. Bridge Pose helps you achieve the core strength to lift her when she is in Cowgirl position. Believe me, as a woman, it takes this position to a whole new level. Another benefit of yoga is deep breathing and relaxation, which can help deepen your connection and intimacy with your partner as well as increase the time you can stay simultaneously aroused and relaxed for greater endurance.

4. Kegels for control

Kegels aren't just for women. Men need to be able to isolate the PC muscle (pubococcygeus muscle) to have more control of their arousal and ejaculation for greater sexual endurance. Try squeezing your perineum (the space between the testicles and the anus) on an inhale and relaxing them on your exhale. Doing reps for five minutes a day to strengthen this muscle can help you control the urge to ejaculate during heightened pleasure.

Psalm Isadora is a sex expert, author and yoga teacher based in Los Angeles. She has taught thousands of workshops internationally and specializes in simplifying the methods of Tantra to help modern men and women have better sex. Her upcoming book, Fully Orgasmic Woman: 7 Secrets for Women to Get What They Want Out of Sex, will be published in 2015.

read more: lifestyle, Sex and Dating, sex advice

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