Men are lousy in bed. Problem is men were never taught to perform in bed — except by chance and by googling porn. The goddesses deserve it! Developing your pelvic floor muscles will support harder and longer lasting erections, promote a healthy prostate, and support bladder and bowel functions.
A study from the University of the West found that kegel exercise helped First find your pelvic floor muscles. To find the right muscles, during your next bathroom break, stop your urination midstream. Being aware of these muscles will improve the mind-muscle connection and allow you to perform kegels anywhere, for increasingly longer periods of time. Kegels are also great for women too. For women, kegels strengthen and tighten the vagina, increase arousal , and improve the ability to orgasm.
What to Do There are two main techniques for strengthening your pelvic muscles. Alternating between them promotes healthy muscle growth. Muscles need variation in techniques to grow and improve strength. Hold and Relax — This technique involves tightening your pelvic muscles and holding them for a set number of seconds. After you hold, release for the same amount of seconds. As your muscle grows stronger, increase the duration steadily.
Pulse — The pulse method requires you to quickly contract and release the muscle for a set period of time. Perform this for 10 repetitions, followed by resting for 10 seconds.
Both of these exercises can be performed anywhere inconspicuously. Start off in a seated position, preferable on a hard surface to add slight resistance. Once you master them seated, perform the exercises lying down or while standing up. This adds varying resistance to the muscles, while putting your body in realistic sexual positions. Try performing 3 sets of each exercise, 3 to 4 times a day. Lower back pain affects 80 percent of the population. Our sedentary lives leave us at risk for extensive back pain.
Without proper exercise, back pain can become chronic when most unwanted. Since men tend to work jobs that require manual labor, they are at more risk than women. Missionary, doggy style and lying on your side, three common positions, require use and stabilization of your lower back. How to last longer in bed? This will do it!
Superman can be performed anywhere and will work all the necessary lower back muscles. Perform 3 sets of 15 daily. Planks Planks are one of the best core exercises available. They strengthen abdominals, obliques and your lower back muscles. Planks will guarantee you can keep stimulating exactly where your partner needs.
Hold your plank for at least 30 second. As you become stronger add 15 seconds. Perform six variations, with no rest in between, for the best benefits. Bicep Curl into Shoulder Press Great sex goes beyond lying in the bed in various positions. Being strong enough to pick a woman up, hold her against the wall, or carry her into the bedroom will likely add to the excitement and playfulness. Compound exercises involve combining two exercises into one movement.
This adds an additional calorie burn, promotes endurance, and saves time. Perform 3 sets of 15 using medium weights lbs for beginners. Overhead Squat Strong legs take sex from a horizontal experience into a vertical one. Strong arms, shoulders and legs will let you to hold your partner and have her experience sex in a whole new way.
The overhead dumbbell squat is most beneficial because it puts the weight in front of you compared to most squats that put the weight behind you. Perform this exercise for three sets of These workouts require percent energy and percent focus.
They build endurance, and save you time. Great sex requires all three of those. If it takes the average woman 20 minutes to orgasm , someone is missing out on getting their fair share of ecstasy. If your penis needs some recovery time, there are other ways to keep her aroused, while you prepare for your next round: HIIT workouts will offer the endurance you need. Yoga Wondering how to last longer in bed? Yoga provides the perfect balance for relaxing your body while also bringing mindfulness to it.
Not every sex session you have is going to involve excessive thrusting like we see in pornos. Sometimes your partner may want a nice, slow, and sensual session. Stronger mind-body connection can lead to more intense orgasms for you, also. Pleasure in orgasms works both ways. Patrick Sweeny, former Olympic rower, had chronic back pain which led to poor sexual performance.
Yoga was suggested in order to help loosen his hips and back. I soon learned an interesting side benefit was called the Mula Bandha which is a tightening of what I technically refer to as the taint. Organic Lubrication Dry sex leads to zero pleasure for everyone involved. Sometimes a little lubricant can make all the difference.
Curious is an organic, botanic blend, and dual purpose lubricant and massage oil. Most lubricants cause pH imbalance and are made of harmful toxins.
Our privates are sensitive and deserve the best. While providing many health benefits , they also promote a strong libido. Doctor He Yumin, head professor at Shanghai University of Traditional Chinese Medicine, believes the kidneys are integral to passion and sex drive. With over bioactive nutrients, vitamins, and minerals that help unlock peak physical and mental health, pine pollen can be taken daily to promote healthy androgen and estrogen levels.
In addition, it helps regulate prostate function, increase free testosterone levels in blood and improve vitality and stamina. The ladies will thank you. HoneyColony and its materials are not intended to treat, diagnose, cure or prevent any disease.
All material on HoneyColony is provided for educational purposes only. Always seek the advice of your physician or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health related program.