Whether you’re a man or a woman, your sexual health and your overall health are intimately connected to each other in many ways. A study published in the ‘Journal of the American College of Cardiology’, for example, found that erectile dysfunction is often an early indicator of poor cardiovascular health.
Research by the Royal Edinburgh Hospital in Scotland has shown that women who have sex four times a week can look 7 to 12 years younger – apparently, sex helps boost skin’s production of vitamin D, and estrogen (which is released in higher amounts during sex) can make your skin smoother and hair shinier.
You need to be healthy to have a good sex life — and you need a good sex life to be healthy! Diet, exercise, stress management and nutrition all play a role in healthy sexual function. Here are the best ways to attain sexual fitness:
Some muscles are especially important during sex: The pelvic floor muscles, and the deepest belly muscle (transverse), not to forget the supportive muscles like back muscles, which can create problems, pain and limitations if they’re weak or injured. We need to increase the blood flowing to the genitals, strengthen the muscles mentioned above, and improve the general fitness level to feel good in the skin and body.
To begin with, we need to find where the pelvic floor muscles, the main pleasure muscles, are in order to train them! One way to find them is by trying to stop the flow of urine when you go to the bathroom. The muscles you use here are our target muscles. It’s easy to squeeze the muscles in the buttocks and abdomen at the same time, so pay attention to your body and make sure you’re working on the right muscle.
Sexercises for men and women:
- Squeeze your pelvic muscles and hold for five seconds, then relax. Repeat 10 times. It feels like a small lift in your lower abdominal. This exercise is so called ‘Kegel exercise’. After two weeks hold for longer periods of time and increase repetitions. Once you have mastered the technique, you can do them any time and at any place you like. Find yourself a routine to practice them.
- Exercise your abdominal muscles. Do Pilates crunches. Lie on your back, knees bent. Arms stretched and floated in the air, next to your legs. Keep your bellybutton inward and lift your upper body up without pushing your bellybutton up but keeping it inward and your belly very flat.
- Practice a Hip Lift to strengthen your back and make your hamstrings and buttocks sexy. Lie on your back with your arms at your sides with your knees bent and your feet on the floor. Lift your hips toward the ceiling. Hold for one count, and then lower back down. Squeeze gluteus and hamstrings at the top of the range of motion. Keep your thighs parallel and hold the lifted position for about five seconds. After three weeks you can make it more difficult by lifting one leg in the air and repeating it.
- Feet-elevated push ups. These are needed to have the power in arms, shoulders, triceps, core, scapular stabilizers and chest to hold. And it looks fantastic, too. Do a normal pushup, but with one leg elevated in the air.
- Stretch lower back, hamstrings and hip flexors after each workout.
Repeat all exercises slowly and controlled, 20-30 times. Do them regularly and you’ll be enjoy sex without any pain, feel more confident, feel more sexual and enjoy the act better and also be mentally more relaxed. These exercises will also connect you closer to your body and give a better understanding of it. In addition join Pilates and Pilardio® classes. Those exercises will also help you get your groove back. If you feel healthy, have a positive body image, a great communication with your companion and the right environment, you will have a sensational sex life.
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