Guys and Gals, Are You Exercising Your Secret Sex Muscles?
Four Key Exercises for Great Sex
by www.SixWise.com

Dr. Irwin Goldstein, the editor-in-chief of the Journal of Sexual Medicine, recently told CNN.com that when you read about the physical benefits of sex, “you can't help but say, 'Holy God! Sexual activity is a very important thing to do. Human beings were really meant to do this.'"

Among the numerous benefits of a fulfilling and active sex life are:

• Lower risk of heart disease
• Strengthened immune system
• Live longer
• Lower cancer risk
• Pain relief
• Weight loss
• Improved self-esteem and bonding
• Reduced stress at work

Among Americans, while 77 percent of women between the ages of 18 and 49 said they were "somewhat to extremely happy" with their sex life, a separate survey found that among Americans 45 and older, only 43 percent were satisfied. Whether you fall into this latter category or not, you should know that there’s a simple yet extremely effective way to light the fire in your love life once again, and if you’re not taking part, you’re missing out.

What is it?

Exercise! And, more specifically, specially targeted exercises that will improve your performance and enjoyment in the bedroom.

1. Have You Heard of Kegels?

Kegel exercises help to work out those “secret” muscles you use during sex, but not too often otherwise. Because they’re not normally active the way your arms and legs are, taking time to strengthen these muscles is a simple way to add intensity to your sex life.

In women, kegels help strengthen the muscles of the vagina for better control during intercourse and also to help reach orgasm. In men, kegels can help delay ejaculation when done just before orgasm.

How do you do them? Kegels work the pubococcygeal (PC) muscles, which are the same ones you contract when you stop urinating mid-stream. If you’re not sure where they are, try this once or twice and you should be able to find them.

Kegel exercises are invisible to the outside world, so you can do them anytime, anywhere. Try to clench your PC muscles for a few seconds at a time, gradually increasing duration and repetitions. Start out with just 10-20 clenches a day and work your way up to 200 or more … you’ll likely soon start to feel the results.

2. Work Your Core!

Your body has 29 core muscles, located mostly in your back, abdomen, and pelvis, that work to give you a stable center of gravity. These same muscles that help you to control movements, protect and support your back and gain greater balance and stability in daily life are also invaluable during sex.

These are the muscles that provide the foundation for movement through your entire body, so whether you’re thrusting, contorting or trying to hold one position, a solid core is essential.

There are multiple ways to build your core strength, one of them being exercise programs such as pilates and yoga, which work the muscles of the abdomen, lower back and buttocks to create flexibility and strength. For variety and also for stellar results, try the SheaNetics mind-body fitness program from MySheaNetics.com. SheaNetics is a new blend of the-best-of-the-best from Yoga, Pilates, Tai Chi, Martial Arts, Gyro-Kinesis, Dance and MORE -- guiding you through unique sequences of movements that strengthen, sculpt, build core, increase flexibility, and boost your mental well-being!

It will not only help you and your partner strengthen your romantic and intimate bonds, but it will give those important core muscles and incredible, sex-boosting workout!

Want to try an exercise that will work your core right now? Try the Bridge:

Lie on your back with your knees bent (feet on the floor). Contract your abdominal muscles and raise your hips off the floor, holding the position for five to eight seconds. Slowly lower your hips to the floor, then repeat the move. For a more advanced bridge, try extending one knee, then the other, while in the bridge position.

3. Stretch Your Way to Better Sex!

Staying limber and flexible will help you find enjoyment in new positions, and is essential for a healthy sex life. With flexibility also comes a significant reduction in the "tension" in your body, which will allow you to enjoy the moment much more. Stretching allows the muscles to relax. Muscles that are instead always tense tend to cut off their own circulation, which can result in lack of oxygen and nutrients, leading to cramping or pain.

Proper stretching is one of the most widely recommended methods to help you look and feel younger, live longer, and increase your mental concentration and emotional well-being … all of which will translate to better intimate time as well.

Best of all, you needn’t have loads of extra time to fit in a useful stretch session … Stretching Toward a Healthier Life, the top-recommended DVD by stretching expert Jacques Gauthier, presents 15 stretches that stretch all the key muscles groups throughout your entire body, and it takes only about 15-20 minutes per day total to do the complete stretching routine.

4. The Pelvic Lift …

When you work your core muscles, your pelvis will also get a workout, but you may also want to try this pelvic lift, which can help keep you flexible and promote orgasm.

Lie flat on your back with your knees bent and slightly apart. With your feet flat on the floor, arms at your side, breathe in, clench your abdominals and buttocks until your pelvis is lifted off the floor (your back should be straight, not arched). Hold the position for at least 10 seconds, then exhale, lower your pelvis to the floor, and repeat.

Aerobics, Strength-Training and More … It’s ALL Beneficial!

No matter what the exercise you choose, it will give your sex life a boost. One study by researchers at the Harvard School of Public Health found that men who exercised had a 30 percent lower risk of erectile dysfunction than men who did not. Women, meanwhile, experienced greater sexual response after 20 minutes of exercise than they did with no exercise, according to a study by University of British Columbia researchers.

Not to mention, people who exercise regularly tend to have greater self-esteem and feel better about their bodies physically, which is always a boost in the bedroom.

Ideally, choose a varied program that includes aerobics, strength training, core work (such as the program at MySheaNetics.com http://mysheanetics.com/) and stretching, and engage in exercise regularly -- if not daily then at least 3-4 times a week. This is especially important as you age, as new research shows muscles get harder to build and easier to lose as you get older.

In fact, your muscles get smaller as you age, leading to less strength and an increased risk of falls and fractures. Less muscle also means you’ll have a harder time engaging in sexual activity, so it’s important to make regular workouts a priority.

And remember, in order to have a healthy sex drive, numerous aspects of your personal and interpersonal well-being must all come together, and this is not always easy to accomplish. Ideally, couples whose sex life is fulfilling:

1. Feel good about themselves physically and mentally

2. Have a strong relationship

3. Communicate with each other about their sexual needs and preferences

If one of these components is getting in the way of a fulfilling intimate life for you and your spouse, you should pay a visit to your doctor to rule out medical problems and then consider making an appointment with a sex therapist.

Given the health benefits (both mental and physical) that sex has to offer, Dr. Mehmet Oz says, “"You want to have [sex] an average two to three times a week, minimum.”

SixWise Says ...

“I have never yet seen anyone whose desire to build up his moral power was as strong as sexual desire.”

--Confucius

 

Recommended Reading

Over-Analyzing Versus Fully Inhabiting Your Intimate Relationship

The Intimate Lives of the Post-Reproductives: New Research Provides an Interesting Inside Peek

Sources

Discovery Health

USAToday.com May 7, 2010

CBS News May 20, 2010

CNN.com January 7, 2010

EurekAlert.org September 11, 2009

CNN.com May 28, 2007

Oprah.com January 1, 2006