Improve your sex life

By working out, you not only lose/ gain weight (depends on a preference and personal goals), sculpt & tone body,..
but! you can make your sex life more enjoyable!
Research indicates that doing as little as 20 minutes of exercises daily enables you to become more sexually aroused. Not only cardio and strength training, flexibility is crucial for better sex - allows you and your partner experiment with positions that otherwise may be difficult.
Check some of the exercises and stretches to enhance your bedroom time below.

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1.)The pelvic floor muscles play a huge part in ORGASM, and KEGELS are an easy way to improve the strength of those muscles. They also provide sexual satisfaction and even stronger orgasms (esp. when done during sex) by targeting the muscles that tighten and release during sex, making it feel more intense and pleasurable for both you and your partner.
HOW TO DO IT: Do KEGELS anywhere & anytime - sitting, standing or lying down. Focus on tightening those pelvic floor muscles. Hold at least for 3-5 seconds and repeat. Do that for five minutes a day or throughout the day.

2.) This exercise strengthens your core and lower back. PELVIC TILT PULSES will also awaken the lower abdominal region and prepare your body for KEGELS and prepare your body for inverted positions.
HOW TO DO IT: Lie on the floor with your knees bent, feet hip-distance apart and arms, hands and fingertips flat on the floor. Pressing through your heels, lift your pelvis and glutes to bring your torso into a straight line. Hold your abs tight as you continue to press through the heels, squeeze the glutes and inner thighs and slightly pulse the pelvis up and down (just a couple of inches, not the full range of motion). Do 20 to 25 pulses, then slowly lower the spine, vertebra by vertebra, until you feel your tailbone touch the floor. Repeat, working up to three to five sets.

3.)The average person sits at a desk long hours daily, which constricts and stagnates the muscles in the pelvis and groin. STRADDLE (wide legs apart) increases blood flow to that area, which means increased sensation and easier orgasms;  stretches the inner thighs, making you more flexible.

HOW TO DO IT: Sit on the (straight!) floor with your legs wide apart. Flex your feet while your knees are pointing toward the ceiling. Roll your shoulders back, , while lifting the chest, slowly press your torso as far forward as you can comfortably go without rounding your back. Reach your hands to your calves, ankles or toes and breathe deeply. With each exhale, take your stretch a little deeper. Hold the position for at least five to 10 long breaths.


4.)Helps to improve balance through core control and strength, as we strengthen our core, which includes the pelvic girdle, lower back and abdominals, it awakens not only the muscles, but all the pathways that help to enhance our sexual pleasure. The open-leg portion of the exercise creates flexibility in the inner thighs, making various positions more accessible.
HOW TO DO IT: Sit upright with your knees bent into your chest, legs about shoulder-width apart. Lengthen through the crown of your head, roll your shoulders back and down and lift your chest so your back is strong. Grasp your ankles on the outside of the legs. Pull your naval deep into your spine and lean back until you are balanced on your tailbone with your feet off the floor. Straighten both legs toward the ceiling in an open V position and balance. To initiate the rocking, inhale, draw your naval to the spine and bring your chin to your chest. Keeping your head tucked, roll backward, stopping the action and reversing it before you get to your neck. Upon return, stop and balance on the tailbone, legs open and up toward the ceiling. If you need to modify the exercise, keep your legs bent.

5.)One of the most effective ways to strengthen your entire body while focusing on your core, plank pose. It not only increases your endurance and stamina at the gym but in the bedroom, too.

6.)Squats are one of your best friend when it comes to BOOTYgreat for toning and shaping the legs too. All that blood pumping below the waist can also improve your ability to become aroused during sex. Plus, squats strengthen which helps if you like to be the one on top.


7.)Bridge pose strengthens the GLUTES, inner thighs and hamstrings and stretches the hip flexor. Because the pelvis is inverted, bridge pose awakens the pelvic-floor muscles and can reinforce the female sex organs. This can lead to stronger, more controlled orgasms.

8.)SEATED LEG EXTENSIONSSimple way to strengthen your legs and increase stamina.

9.)A strong core is essential in preventing injuries to your back when having sex. One of the best exercises to strengthen your abdominal muscles and protect your back is the (stability-ball) pull-in. This exercise works your core (which provides a support system for your back) as well as your upper body, boosting your endurance for on-top positions.


Don't forget to add your double bubble resistance band for better quality of the workout, more toned body & more strength.