Engaging in sexual activity employs muscles that often remain dormant in our daily lives. If you find yourself out of breath during intimacy (far from alluring!), it might be beneficial to consider enhancing your sexual stamina through exercise. Stamina is a crucial element for fulfilling sexual experiences and reaching orgasm.
Frequently, I'm asked about methods to improve stamina without resorting to medication, and many are taken aback when I simply recommend exercise. Yes, exercise is the most effective way to enhance stamina – no magical pills required.
Why Does Stamina Matter in Sex?
Stamina aids in maintaining positions, rhythm, and overall endurance. Achieving this requires resistance and interval training. Core strength is vital, as thrusting originates from the abdominal and lower back muscles. Robust abs allow you to control movement and balance, while upper body strength is also essential. Some positions necessitate maintaining weight balance over extended periods, and flexibility plays a role too. Regular muscle stretching is essential to transition smoothly into various positions.
Numerous exercises can help build stamina. Consistency is key, and ensure you perform exercises correctly for maximum benefit. Always consult your doctor before starting any new workout routine.
Stamina-Boosting Exercises: Warm Up First!
Kickstart your session with a warm-up routine before delving into the main exercises. Warm-up activities can include stretching, jumping jacks, side-to-side lunges, and gentle lower back movements.
A fantastic whole-body engagement exercise is sandbag lunges. Hold a sandbag against your chest with your arms curled around it from underneath. Take a large step forward and lower your body into a lunge until your forward leg reaches a 90-degree angle. The back knee should hover just above the floor. Feel the stretch and hold for 30 seconds.
Prioritize Kegels
Kegels, as I consistently emphasize, are pivotal for sexual engagement. They fortify the pelvic floor and activate the core. Gradually work your way up to holding a Kegel for up to 15 seconds each time.
Inchworm Exercise
For a warm-up or workout, consider the inchworm exercise. Stand, bend at the waist, and place your hands on the floor in front of you. Progress forward on your hands while keeping your feet stationary. Extend as far as you comfortably can, hold for seconds, and then return to the bending position. This exercise targets your arms, shoulders, and core.
Partner-Centric Workouts
Infuse your workout with sensuality by involving your partner(s). Perform exercises together, utilizing each other's bodies to complete movements. You may have encountered sensual workout videos by now, an experience that heightens intimacy as multiple senses are aroused.
Try these exercises to ignite your passion
Unilateral Leg Lunges
Engage in single leg lunges by crossing your hands and lunging toward each other one leg at a time. These lunges work on quads, calves, thighs, and gluteal muscles.
Assisted Hamstring Curls
Elevate your lover's legs in assisted hamstring curls while they push down against your resistance. This activity targets the large muscles behind the thighs.
Lying Leg Abduction
One partner lies on the floor with arms outstretched, while the other kneels between their legs and gently stretches the legs apart. This routine strengthens the inner thigh muscles and abductors.
Alternating Leg Abduction
Engage in alternate leg abduction as one partner lies on their side and raises a leg while the other applies gentle resistance. This exercise focuses on the outer thighs.
Leg Lifts
Position yourself between your partner's legs while they lie on the floor. Raise your legs towards their hands and lower them back down.
The Wheelbarrow
Assume the wheelbarrow position and perform push-ups as your partner holds your legs at a 30-45-degree angle.
Couple's Sit-ups
Incorporate couple's sit-ups by having your partner push you away and pull you back in during sit-ups. Alternatively, lie on your partner's back, interlock hands, and apply resistance during sit-ups.
Stamina is Seductive!
Infuse your workouts with sensuality to maintain engagement. Stamina plays a significant role during sexual play, enhancing movement and prolonging the experience.