If you’re looking to improve your life in the bedroom, there are a number of exercises that you can start with to get amazing results that you and your partner will love.
Exercises are beneficial to the time you spend in the bedroom because they can help you to strengthen your pelvic floor muscles and give your body an all-around leaner definition. If your pelvic floor muscles are weak, it can lead to less controlled bladder and bowel movements, as well as decreased sexual function.
You can work on firing those muscles outside the bedroom for a greater time indoors later. These exercises will do double duty: You get a workout and better orgasms. Plan to do each one ten times, three times a week unless otherwise instructed.
There are a few movements in barre that, if you focus on engaging the muscles while performing them, will target pelvic floor. This exercise helps to target your thighs and gluteus, but is actually even better for your pelvic floor.
Stand with your legs wide apart, toes pointed out. With your weight in your heels, begin to lower your hips as you push your knees open. Keep your pelvis tucked and chest lifted as you sit low into a squat, then return to standing.
Double leg raise
To perform this exercise, just think of what muscles you use to stop the flow of urine. It’s essentially a Kegel, but paired up with more movement. This exercise strengthens your lower abdominal muscles, pelvic floor, and lower back.
Lay on your back. Place your thumbs under your tailbone for support. Lift your legs, flexing your feet as though you were going to kick your heels into the ceiling. Engage your core as you slowly lower your legs toward the floor. Only lower to the point that you feel your abs engage—but don’t allow your lower back to lift off the floor.
Hip opening stretch
This exercise move will increase flexibility and make it easier to get down without cramping up. Start on all fours; bring your big toes together and slowly begin to walk your knees apart as you lower your chest toward the floor.
Breathe into those areas of tension and tightness, and take your time. Each time you exhale, you’ll sink a little bit deeper, and the more you stretch, the easier it gets. Repeat two to three times.
Clam hip raises
This is a challenging move that will build stamina. “Plus, it works your obliques, and inner and outer thighs, and will leave you feeling super strong. Start on the floor on your side. Prop up on your forearm; keep your legs together and knees bent. Open your top knee toward the ceiling while lifting your hips up off the floor and keeping the heels connected. Slowly lower. After five reps, repeat on the other side.