Set aside twenty minutes a day for exercise, and you will have even more pleasure in bed. Exercises for the flexibility of the body help to feel sexual pleasure more intensely. And not only because they allow you to use more interesting poses.
Физические упражнения не только держат тело в форме и повышают уровень гормонов радости (эндорфинов) в крови, но и помогают в раскрытии сексуального потенциала.
1. “Bridge”: strengthens the gluteal muscles, back muscles, inner thighs and hamstrings, helps to stretch the hip joints. The pelvis rotates, which wakes up the pelvic floor muscles that support the female reproductive organs. Which as a result can lead (over time) to stronger orgasms.
How to do it right: lie on the floor on your back and stretch your straight arms along the body. Place your feet shoulder-width apart, bend your knees. Slowly lift your buttocks off the floor. It is desirable that the upper surface of the thigh and the body at the same time be on the same straight line, the pelvis does not sag, and the shoulders remain on the floor. Don’t let your legs turn outward. Hold this position for 30 seconds to a minute. When you are ready to return to the starting position, slowly lower yourself vertebra by vertebra.
2. Подъем бедер: strengthens the muscles of the lower back and abdomen. In addition, this exercise helps prepare for the next one – the Kegel exercise.
How to do it right: лягте на пол на спину, вытяните прямые руки вдоль тела. Поставьте ступни на ширину плеч, колени согните. Опираясь на пятки, поднимите таз и ягодицы, чтобы верхняя поверхность бедра и корпус оказались на одной прямой линии (как в упражнении «мостик»). Напрягите мышцы брюшного пресса. Продолжая упираться на пятки, сожмите ягодицы и внутреннюю поверхность бедер и слегка раскачивайте таз вверх и вниз (не более чем на 5 см). Сделайте упражнение 20-25 раз, медленно опустите позвоночник, позвонок за позвонком. Повторите 2-5 раз.
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3. Kegel Exercise: helps to strengthen the pelvic muscles. You can do this exercise at any time of the day and even during sex! That will allow both you and your partner to get more intense sensations.
How to do it right: contract your pelvic floor muscles for 3-5 seconds and then relax. Exercise should be done within 5 minutes, repeated throughout the day.
4. Happy Child Pose: An excellent exercise for stretching the lower back, hamstrings and buttocks, which have a very high load during sex in traditional positions. The exercise also opens up the hip joints and relaxes the tense muscles in the lower body.
How to do it right: lying on your back, pull your knees to your chest. The feet should be parallel to the floor, and the shins should be perpendicular. Grasp your feet with straight arms and as you exhale, pull them towards the body. Relax your neck. Do the exercise for 3-5 minutes.
5. «Кресло-качалка»: helps to control the balance of the body, strengthens the muscles of the pelvis, lower back and abdominals, helps to monitor the coordination of the body. As a result, you get more pleasure from sex.
How to do it right: Sit straight, bend your knees, put your feet shoulder-width apart. Stretch your spine, lower your shoulders so that your back resembles the letter “C”. Depending on the stretch, grasp the ankles or calf muscles on the outside of the legs. Balance yourself on your tailbone and straighten both legs into a V. Roll back gently until your neck touches the floor. Then return to the starting position (1).
1. Lisa Jey Davis. «6 Exercises Every Woman Should Do to Improve Her Sex Life», Yahoo Health, March 2015.