Do you want to brighten up the bedroom? So-called ‘sexperts’ can recommend role-playing games or buy new lingerie.
But there could be an even simpler solution: going to the gym.
“Exercise isn’t just about toning your muscles and shedding those extra pounds,” says Gloucestershire-based personal trainer Lee Mitchell.
“It can do wonders for your sex life.”
Here he shares four workout tips to boost your sex life almost instantly.
Doing cardio exercises regularly can give you better stimulation because it helps improve your circulation, experts say
Regular exercise not only improves physical health and mental well-being.
If you do regular cardio exercise, you may get better stimulation because it helps improve your circulation, says Mitchell.
And if you’re able to put in strenuous exercise for long periods of time, “too tired” won’t be a barrier in the bedroom anymore.
Mr Mitchell said: ‘When it comes to improving your sexual prowess, cardio exercise is the name of the game.
“Participating in activities such as running, swimming or cycling makes your heart beat faster and increases blood flow throughout your body.
“This improved blood circulation not only helps with arousal, but also contributes to better stamina and stamina in the bedroom.”
“So get your heart racing and get ready to take your sex life to new heights.”
Pumping iron not only works wonders for your physique, but also helps you be more adventurous in the bedroom.
Strength training can help you feel that little bit more confident, says Mitchell.
Lifting weights stimulates muscle growth, allowing us to hold more weight for longer, meaning those hard-to-reach positions you’ve always dreamed of will be a lot easier
HOW TO STAY HEALTHY THROUGH MOVEMENT
Adults are encouraged to do some form of physical activity every day. Exercising just once or twice a week can reduce your risk of heart disease or stroke.
Over 18s should aim for:
- Do strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) at least two days a week. This includes carrying heavy shopping bags, yoga, Pilates, and lifting weights.
- Do at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week. Moderate activity includes brisk walking, cycling, dancing, and doubles tennis. Vigorous activity includes running, swimming and cycling, fast or up hills.
- Spread the workout evenly over four to five days a week, or every day
- Reduce the time you sit or lie down and interrupt long periods of inactivity with certain activities
Adults can also meet their weekly activity goal with:
- Several short sessions of very vigorous activity. This includes lifting heavy weights, circuit training and sprinting on hills.
- A mix of moderate, vigorous and very vigorous activity
Source; health service
“If you want to feel like a superhero during your intimate escapades, strength training can be your secret weapon,” says Mitchell.
He suggests doing push-ups, weightlifting, and squats to build your muscles, improve your posture, and therefore boost your confidence as well.
He added, “Having a robust core and upper body strength can open up a whole new realm of exciting positions and maneuvers in the bedroom.”
Lifting weights stimulates muscle growth, which over time allows us to hold more weight for longer periods of time, meaning the hard-to-reach positions you’ve always dreamed of will be a lot easier.
So say goodbye to the missionary position.
In addition to causing headaches, muscle tension and weakening the immune system, stress can also ruin your sex life.
But moving your body will lower levels of the “stress hormone” cortisol, experts say.
One way to address this is by doing exercises such as yoga and Pilates.
These workouts can help you de-stress by focusing on breathwork and getting the body moving.
But it will also do wonders for your flexibility, making it easier to reach more difficult positions.
Mr Mitchell said: ‘Doing yoga or Pilates regularly can improve your flexibility, making it easier to take on different poses and movements with ease.
“Additionally, these practices help promote relaxation, reduce stress levels, and improve body awareness — all of which contribute to a more satisfying and intimate connection.”
While lifting weights and improving cardio can boost your libido, don’t forget to work on the pelvic floor muscles as well.
Pelvic floor exercises, or Kegel exercises, involve contracting and relaxing the muscles that support your pelvic organs, says Mr. Mitchell.
You can strengthen your pelvic floor by, for example, doing a bridge posture, which you can find in yoga and pilates
Mitchell said, “Strengthening these muscles can lead to better control and intensity during orgasms, more sexual pleasure for both you and your partner, and even help with certain sexual dysfunctions.”
“So next time you’re stuck in traffic, squeeze those muscles and do your pelvic floor workout on the road.”
You can strengthen your pelvic floor by doing moves like the bridge pose, which you’ll find in yoga and Pilates.
This involves lying on the floor with your back flat against the floor and your knees bent at a 90-degree angle.
Keep your feet on the floor with your arms at your sides, palms facing down.
Then push through your heels, lifting your hips off the floor and tightening your glutes and hamstrings before returning to the floor.