Do this exercise to improve your sexual performance

Having sex involves overall physical fitness. Even those tiny muscles that you don't normally use all day are used when you're in bed with your partner. These exercises are designed not just to burn calories and improve fitness. But it is also useful for improving your sexual performance in bed with your partner. This type of exercise will increase your stamina to feel the sensation of making love that is longer and more exciting.

Types of exercise that can improve sexual performance

Reporting from Livestrong, research shows that if you burn an additional 200 calories every day, you can lower your risk of erectile dysfunction (impotence). In addition to cardio and body strength training, you can try a variety of sex positions without worrying about fatigue or muscle injury. Here are various exercises that you can practice before the "battle" begins.

Exercises for men

1. Kegel exercises

Kegel exercises not only provide benefits for women to tone the pelvic muscles. In men, Kegel exercises provide many benefits to increase endurance and control by tightening and strengthening the pubococcygeus muscles (muscles that stop urine flow) and the perineum muscles (muscles that support erectile and ejaculatory strength). Kegel exercises for men are done to prevent premature ejaculation.

This exercise is done by tightening the pelvic floor muscles for three to five seconds. During this process breathe normally and don't hold your stomach, thighs, or buttocks. Relax the lower stage muscles and pause for three seconds. Repeat this exercise 10 times.

2. Reclined butterfly pose

This exercise is done by stretching your inner thighs and hips. This type of exercise strengthens your thighs and hips so that you are better prepared to try challenging sexual positions.

This exercise is done by lying on your back and bending your legs towards your chest. You can hold your feet together in front of your chest to keep them in position. Try to keep your neck and back relaxed and flat on the floor, not arched. Hold this position for 15-20 seconds and repeat 5-10 times.

3. Squats

This exercise is known to increase testosterone levels and increase blood flow to the pelvic area which can make orgasms stronger. This exercise will also strengthen your lower body. This is useful for strengthening the body when you are on top of your partner's body.

You can do exercises equipped with dumbbells (weights) in each hand. Bend your hips and knees as low as possible. Try to keep your back straight. Try to bend it so that your shin is just above your ankle. As you bend downwards, slowly raise your hands to shoulder level and try to keep them straight. Repeat the movement 10-20 times.

Exercises for women

1. Low Side-to-Side Lunge

Lunges can increase your flexibility. So that the he will be able to find your G-spot in almost any sex position.

Perform the movement standing with your legs spread about twice your shoulder width apart with your feet facing straight ahead. Bend your legs slightly, hold your hands together, and place your hands in front of your chest.

Shift your body weight onto your right leg as you push your hips back and lower your body by dropping your hips and bending your right leg's knees. Keep your lower right leg perpendicular to the floor. Next, do a similar motion in the opposite direction. Do the movement for 10 to 20 reps on each side in turn.

2. Hinge

This exercise will train you to position your back during sex to make it easier for your partner to stimulate your clitoris. In addition, this movement will train your endurance when trying challenging sex positions.

The movement is carried out by kneeling and placing the hands on the sides of the body. Arch your body straight back as if you want to lean back but form a 45 degree angle. Hold for 3 seconds before returning to the starting position. Repeat this movement five to 10 times.

3. Plie

This exercise helps strengthen the vaginal muscles. Strong vaginal muscles will make orgasm feel maximized.

This exercise is performed in an upright position. Open your feet shoulder width apart. Place your hands on your hips. Slowly bend your knees in exactly the same pose you would do when you want to sit in a chair. Hold for 2-3 seconds while lifting your heels. Repeat 12 to 15 times.

You can use these various exercises in an attempt to increase your sexual performance and your partner in bed. So what are you waiting for?