SEXUALITY
Best Exercises To Make Riding On Top Satisfying
Strong pelvic floors equals stronger orgasms.
If you ever tried standing sex, you will know that some positions require a little strength and dexterity to work perfectly. And not only that, there is a study that says exercises can add and increase arousal.
I’m not telling you that fitness automatically leads to good sex — only good communication and a good lube can do that. Exercise is, at the very least, a great source of Endorphins.
As for the movements of this article, you have a choice. You can formulate your own routine, decide how many reps, or how long each movement is right for your body. Or you can follow these steps:
Start by warming up with 20 jumps and then 30 seconds of chair pose. Do the recommended reps listed at the bottom of each exercise, resting 1 minute between sections.
P.s: Good sex exercises can help with endurance and control by toning the pubococcygeus. As a tip — Get this super muscle gainer used by award winning bodybuilder to boost strength and flexibility.
1. Boost your heart for better body control
A strong core protects your spine, reduces the risk of injury, improves body control and helps you to stand longer. These benefits are of course carried over to the bedroom.
A. Plank
Planks can cause whine in the gym, but doing this exercise can make you moan in the bedroom. If you can keep your body elevated, you can stay in a position on top that feels good for you even longer.
How to do a perfect plank
- Start in a push-up position with your hands directly under your shoulders.
- Press the floor with your toes and the L-shaped area between your thumb and forefinger.
- Pull the navel towards the spine and engage your glutes and quads. Hold for 1 minute.
For more difficulty, lower your forearms so that your arms are bent at a 90-degree angle. Be careful not to bend your hips.
B. Small leg lift
The simple act of palpating your legs up and down an inch in the air for a good number of reps helps build your core endurance, which can help with almost any bedroom activity.
How to do it
- Lie on your back with your legs straight and your arms at your sides.
- Press your lower back into the floor to protect your spine, then secure the quads and squeeze the thighs.
- Continue to press your lower back to the floor and exhale while lifting your legs 45 degrees.
- Inhale as you slowly lower your legs until the feet float above the ground. Repeat. Try 10 reps.
C. Hollow hold
The more control you have over your movements in bed, the more you can get into and maintain a position more relaxing to enjoy sex.
- Lie on the floor with your legs straight and your arms above your head.
- Press your lower back against the floor and biceps against your ears.
- Lift the legs and shoulder blades off the floor and pulse (as shown above) Try 20 reps.
2. Build your strength with these cardio moves
Cardiovascular exercises that use the lower body will increase blood flow to the pelvis. Good blood flow is essential in the response to orgasm because the clitoris is 50 to 300 percent engorged.
A. Jumping squat
Bouncing squats work on your glutes and core making you feel more stable and powerful, especially for standing sex positions.
How to do a jumping squat
- Stand with your feet hip-width apart and toes pointed. Tighten your core by pulling the belly button towards the spine.
- Keeping a high chest, squat down by sitting with the hips back and bending the knees.
- When you touch the bottom of your squat, immediately lift your feet off the floor while extending your hips.
- Land with flexible knees and feet in a squat position and immediately proceed to a second rep.
- Try 20 reps.
B. Mountain climber
Made from the high plank position that strengthens the core, mountain climbers are a fantastic full-body movement that trains your shoulders, core, glutes, triceps and legs.
How to do it
- Start in a high plank position, shoulders stacked on wrists. Tuck in the pelvis and pull the ribs down to activate your core muscles.
- Press on the floor with your palms, lift your right leg off the floor and immediately bring it back to your chest.
- Bring the right leg back to the floor before repeating on the left.
- Continue to alternate legs, keeping the core strengthened.
- Complete 10 reps.
3. Exercises that strengthen the pelvic floor
The simplest way to explain this is Strong pelvic floors equals stronger orgasms (at least according to a small 2010 study that suggests that orgasm and arousal are linked to better pelvic floor function).
A. Kegel
Kegel is a contraction and relaxation of the pelvic floor. Most people don’t do the second and essential part of the movement.
To do a Kegel effectively (and without damaging your pelvic floor), it’s best to see if you can do a Kegel at all.
The next time you use the bathroom, try to stop your urine stream and then start it again. If you can, congratulations — you just did a Kegel. Otherwise, I suggest you work with a pelvic floor specialist, who can teach you how to properly activate these muscles.
How to do it
- Lie on your back with your knees bent and your feet on the floor.
- Engage your pelvic floor muscles as if your vagina or penis were sipping a smoothie through a straw. (This crazy signal helps tighten and lift the pelvic floor muscles instead of just squeezing them.)
- Release and repeat.
- Aim for 25 reps (or push-ups, if you want).
B. Squat
Experts recommend squats, especially for people who find receptive sex painful. Painful intercourse is often the result of tight and overactive pelvic floor muscles.
Performing squats correctly can help people contract, relax, and strengthen these muscles, helping to counteract the painful problem.
How to
- Stand with your feet hip-width apart and toes pointed at an angle of 5 to 15 degrees.
- Strengthen the core by folding the ribs under your body.
- Keeping your core well supported, sit with your hips back — as if sitting in a chair — and bend your knees. As you lower yourself, keep a proud chest to protect your lower back.
- When the hips are lower than the knees or the lower back begins to round, push the knees out and squeeze the glutes for 3 seconds.
- Press the forefoot and come back up, squeezing your glutes at the top before letting go.
- Aim for 25 reps.
4. Work those glutes for strength
Calling all anal enthusiasts and anal curious! Being able to squeeze and relax your glutes and anal sphincter can help prepare your body for anal penetration and make it more pleasant when it happens.
A. Hip thrust
Hip thrusts work activates your bedroom muscles: your core and glutes. Doing them makes your thrusts more powerful.
How to do a hip thrust
- Sit on the floor with your knees bent, shoulder blades against a box or bench and feet flat on the floor.
- Keeping your chin in and your eyes forward, press the feet and engage the glutes to push your hips into the air.
- Continue to raise the hips until your body forms a straight line from the knees to the nose.
- Squeeze your glutes at the top. Hold for at least 3 seconds.
- Bend the hips to bring the buttocks back to the floor.
- Complete 25 reps.
Make It More Challenging: Once you’ve mastered the bodyweight version of this move, add weight by holding a kettlebell or weight plate as you take off.
B. Barbell deadlift
In addition to exercising your lower body muscles (hamstrings, quadriceps, and glutes), deadlifts work your entire core, including your pelvic floor.
How to do a barbell deadlift
- Stand with your feet shoulder-width apart, with a bar in front of your feet.
- Strengthen the core, the hinge at the hips, and slightly bend the knees.
- Lower yourself until you can grasp the barbell (top, bottom, or joint grip is good!) With your arms outstretched.
- Squeeze the shoulder blades together. Keep the midline tight and pull the bar across your body to return to a standing position.
- Tense the glutes, quads, hamstrings and core at the top. Hinge at the hips to bring the bar back to the ground. Aim for 15 reps.
If you don’t have a dumbbell handy, you can do this move with dumbbells or kettlebells. In fact, since you are holding two weights instead of one, your heart will have to work very hard to keep you stable.
C. Walking lunge
Walking lunges are an indispensable choice for building a strong peach. To make them more effective at improving your sex life, Reardon recommends adding a Kegel at the bottom of each step.
How to do it
- Stand with your feet hip-width apart and hands on your hips. Engage your core, then step forward with the right leg and lower yourself until both legs form a 90-degree angle.
- At the bottom of your lunge, do a Kegel — don’t forget to relax your muscles after you tighten them.
- Squeeze your glutes and push the left foot forward to lunge the left leg into a lunge.
- Do 15 reps on each leg.
5. Extended hips exercise for flexibility
Hip mobility gives you access to a wide variety of potentially enjoyable sex positions. Hip stretches are important, but if your pelvic floor is too tight, you may want to try restorative yoga instead of doing a few stretches here and there in your routine.
While it’s not the only way to help people lengthen tense PC muscles, yoga can be a great way to lower the central nervous system and release tension.
A. Lizard pose
Lizard Pose can help increase hip mobility, which you can do before any physical activity, including sex.
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Press your palms down to return to a downward-facing dog position.
- Bring your left foot to the outside of your left hand and bend your knee 90 degrees.
- Slowly sink into your hips, but make sure that your knee remains at a 90-degree angle.
- Hold for at least a minute on each side, breathe in and out deeply.
B. Pigeon pose
Positions like Splay-Leg Missionary and Scissoring are a good for the hip flexors. Incorporating such a movement into your daily routine to increase hip mobility over time.
How you do it
- Lie on your back with your knees bent and your feet flat on the floor, close to your buttocks.
- Cross the left leg over the right leg and place the left ankle just below the right knee.
- Grab your right thigh with both hands and gently pull it towards you.
- Use the left elbow to pull the left thigh away from you, intensifying the stretch.
- Hold for a minute on each side and don’t forget to breathe deeply.
C. Frog
Any time you need to open your hips, the frog is a good choice. This should never be your first stretch. You need to be well warmed up before tackling it.
- Start with your hands and knees on a yoga mat or a soft surface to protect your knees.
- Take the knees as wide as they are comfortable and open the feet slightly wider than the knees.
- Point the toes out in a bent position.
- Look 6 inches in front of your hands to protect your neck.
- Hold for two minutes or as long as you feel comfortable.
Final thoughts
Science suggests burning more calories in the gym first for greater sexual satisfaction. You may have heard that exercise is good for sex — this is exactly why. To feel aroused, your body performs similar functions as when you exercise.
This means that when you sweat in bed, your body affects your heart rate, blood pressure and blood flow, breathing rate and muscles. Just like during a gym session.
Exercise also increases body awareness, which research shows that physical sensations can increase.
But remember, there is no single routine that guarantees better sex, but exercise helps!
Gender is highly dependent on heart rate, blood pressure, respiratory rate, and muscle contractions. So think about what muscles you use while in bed and find a routine that prepares them for a great workout — in the gym and in the bedroom.
Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness exercise if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
