Despite living in sexually liberated times, many men suffer from male sexual dysfunction disorders like low libido, premature or delayed ejaculation and erectile dysfunction. Pornography, sedentary lifestyle and stress have drastically affected the quality of sex for a majority of men worldwide.
To have a fantastic sex life you need to be calm and fit with no preconceived notions about how sex would be. Many men dread the idea of suffering from sexual dysfunction disorders and often don’t seek help for it for fear of stigmatization. The naive fall prey to misleading advertisements that promote drugs that could lengthen the penis or help them last longer in bed. Unfortunately, the penis isn’t the only part of an entire sexual act. For a totally satisfying experience for both you and your partner, the following simple exercises can do wonders.
1. Deep Breathing Exercises
Love making is an intense process that can give butterflies in the tummy for anyone. Before you overthink whether you would be able to satisfy your partner, it’s important that you are in the best frame of mind. When you are relaxed with no tension of performance, nothing bothers the act.
It’s best to spend 10-15 minutes practicing deep breathing techniques like belly breathing and mindful meditation to calm your mind and body.1
Steps Of Belly Breathing
- Find a comfortable place to lie down flat or sit
- Place a hand on your belly just below the ribs and the other on your chest
- Gently inhale deeply through your nose and feel your belly rise
- Your chest shouldn’t move
- Gently exhale through the lips as if you were whistling.
- The hand on your belly should go in while you exhale
- Repeat this until you feel relaxed
2. For The Arms
Men with strong and well-toned arms come across as very attractive to women. Many sex positions like missionary, iron chef, spooning and doggy style require strong arm muscles that can support your partner’s body weight. Diamond push-ups are the easiest way to boost your arm strength without any pieces of equipment.2
Steps Of A Diamond Push-Up
- Place your hands together and your elbows close to your body to do a diamond push-up
- Align your body in a regular push-up position with your thumbs and index fingers of each hand touching to make a diamond shape
- Keeping your elbows as close to your side as possible, lower yourself down
- Ensure that your chest touches the back of your hands during the descend
- Keep your core engage and your glutes tight throughout the movement.
- Push yourself back up to the starting position and repeat
3. For The Core and Legs
A strong core will give your body the required stamina to have a rewarding sexual experience without the fear of a pulled muscle. Plank pose and reverse crunches don’t usually require any equipment and can also be customized to increase the difficulty level. This exercise gives your arms, core, and legs necessary stamina for those lengthy love-making sessions.3
Steps Of A Plank Pose
- Get into position for a push-up with your hands shoulder-width apart and arms at pelvis level.
- Imagine that your body (from head to the back of the heel) is a solid wooden plank
- While in position, keep the abs engaged, inner thighs, glutes, and quads tight with the heels pushed back
- Hold for at least 20 seconds and increase the holding period with each passing day
- Repeat
Steps Of A Reverse Crunch
- Lie on the ground with your feet flat on the floor and hands underneath your head
- Now lift your feet off the floor with your knees bent at 90-degrees and kept together
- With your core engaged, pull your knees towards your chest so that your tailbone raises off the ground,
- Perform a traditional crunch at the same time by lifting your shoulder blades off the floor
- Your abs should feel like doing the job of lifting your neck and shoulders not your hands
- Gently lower your shoulders, hips, and legs to return to the first position but hold your knees bent at 90 degrees
- Repeat
4. For The Pelvic Floor
Kegels are the most effective exercises for strengthening the entire pelvic floor muscles. Weakened pelvic floor muscles can lead to erectile dysfunction, fecal and urinary incontinence. Many men are still under the misconception that Kegels are for women, but that’s not true. Here’s how you can incorporate Kegels to strengthen your pelvic floor muscles and sexual organs.4
Steps Of Kegel Exercises
- Locate your pelvic floor muscle by holding back gas or stopping your urine stream while urinating
- Practice contractions by contracting your pelvic floor muscles for 3- 5 seconds
- Then relax for the next 3 to 5 seconds
- Repeat this cycle of contraction and relaxation 10 times
- Place a hand on your belly to prevent the contraction of abdominal muscles
- With each passing day, increase the time of the contract/relax cycle and do them throughout the day
Practice the above exercises regularly to improve your endurance and stamina. Ultimately, great sex is more of a mental thing than a physical process. Next time you are up for some quality time with your partner, make sure to breathe deep and enjoy the process with no unnecessary worry. Happiness radiates from within, so, brush aside your insecurities. When you start feeling healthy, you’ll see a positive transformation in your sex life.
References
