Put some on your libido! 3 exercises for your sex muscles
Try these 3 exercises for your sex muscles.
'STRONG pelvic muscles MAKE SEX SENSATIONAL'
Strong pelvic floor muscles are a boost to your sex life.These three exercises sex therapist Laura Berman increase libido, help solve bladder problems and go against vaginal dryness.
Text: © Marjan Hopman
"Strong pelvic floor muscles make sex sensational," says America's best-known sex therapist Laura Berman, in her book The Passion Prescription. Your pelvic floor muscles support not only all the pelvic organs: the bladder to the uterus, it is also your sex muscles. Laura Berman: "When this as trains like the other muscles of your body, will increase the blood flow to the vagina, vaginal lubrication and vaginal tension. You'll be more excited during sex. And because the pelvic floor muscles can better contract, increases workout intensity of orgasms. It makes the vaginal opening tighter, which increases the sensation during intercourse for you and your partner. "
Unfortunately, if you do nothing with your pelvic muscles, the pelvic floor as a result of aging weakened. That does not just affect your sex life, you can lose control of your bladder, for example when laughing or sneezing. But you can so easily do something against: Kegel exercises daily and on alternate days, sex-enhancing exercises for your pelvic and stomach. After 4 to 6 weeks go libido-enhancing effects of these exercises all brands promises Laura Berman!
1 Kegel Exercises
By every day to train your pelvic floor muscles with Kegel exercises can improve blood flow to the vagina. You can not just more excited and make more humid during sex, you also get more control over your bladder.
Want to know where your pelvic floor muscles are? Then imagine that you are trying to stop your urine stream. That they are! Tighten these muscles - without contracting your glutes, because that is counterproductive - slowly, and hold 10 count. Then again 10 count relax. Repeat 10 times. Allows you train the slow muscle fibers that ensure long-term stability.
Do you want to train the control of your bladder, you should also train the fast twitch muscle fibers that respond to sudden pressure by laughing, sneezing and coughing. Tighten your pelvic floor muscles for this for a second and let then one second. This rapid contraction and release do 10 times in a row.
Do every day for at least a set of slow and a set of fast Kegel exercises. At no time did this time is not an excuse, because you can your pelvic muscles at any time of the day train unseen. Whether standing in line at the cash desk, watching TV or attending a meeting at work!
2 Pelvic connective crunch
With this exercise you train your pelvic floor muscles and deepest abdominal muscles simultaneously. With this help you keep your pelvis stable throughout your life.
Lie on your back with your legs bent, feet flat on the floor and knees toward the ceiling. Place a pillow or book between the inside of your thighs - this helps ensure that you use the most common mistake makes your butt instead of your pelvic floor and abdominal muscles. Do the Kegel exercises described above. Then turn your abs at the same time to work through your head and shoulders to lift a piece of land. You can keep your hands behind your head to support your neck. Try to hold for three deep in- and exhalations. You can work towards it in order to maintain this position for a full minute. Even if this is the only exercise that you do, it will strengthen your pelvic floor because your deeper abdominal muscles and pelvic floor muscle training simultaneously.
3 The windmill
This exercise increases the flexibility of the hips and train your abs and thighs.You need a scarf or belt while stretching. (Do this exercise if you have sensitive hips or knees).
Lie on your back. While you're doing Kegel exercises, bring your right knee to your chest and place the shawl over the middle of your foot. Hold the ends and straighten your right leg toward the ceiling as far as is comfortable for you. The left leg lie flat on the ground. Let your right leg sideways to go to the floor, hold a moment, then bring it back to the middle. Then move the leg side to the other, equally hold and back to the center again. Make sure your pelvis firmly anchored on the ground remains. Do as many sets as you can.Slowly return to starting position and change of leg.
'STRONG pelvic muscles MAKE SEX SENSATIONAL'
Strong pelvic floor muscles are a boost to your sex life.These three exercises sex therapist Laura Berman increase libido, help solve bladder problems and go against vaginal dryness.
Text: © Marjan Hopman
"Strong pelvic floor muscles make sex sensational," says America's best-known sex therapist Laura Berman, in her book The Passion Prescription. Your pelvic floor muscles support not only all the pelvic organs: the bladder to the uterus, it is also your sex muscles. Laura Berman: "When this as trains like the other muscles of your body, will increase the blood flow to the vagina, vaginal lubrication and vaginal tension. You'll be more excited during sex. And because the pelvic floor muscles can better contract, increases workout intensity of orgasms. It makes the vaginal opening tighter, which increases the sensation during intercourse for you and your partner. "
Unfortunately, if you do nothing with your pelvic muscles, the pelvic floor as a result of aging weakened. That does not just affect your sex life, you can lose control of your bladder, for example when laughing or sneezing. But you can so easily do something against: Kegel exercises daily and on alternate days, sex-enhancing exercises for your pelvic and stomach. After 4 to 6 weeks go libido-enhancing effects of these exercises all brands promises Laura Berman!
1 Kegel Exercises
By every day to train your pelvic floor muscles with Kegel exercises can improve blood flow to the vagina. You can not just more excited and make more humid during sex, you also get more control over your bladder.
Want to know where your pelvic floor muscles are? Then imagine that you are trying to stop your urine stream. That they are! Tighten these muscles - without contracting your glutes, because that is counterproductive - slowly, and hold 10 count. Then again 10 count relax. Repeat 10 times. Allows you train the slow muscle fibers that ensure long-term stability.
Do you want to train the control of your bladder, you should also train the fast twitch muscle fibers that respond to sudden pressure by laughing, sneezing and coughing. Tighten your pelvic floor muscles for this for a second and let then one second. This rapid contraction and release do 10 times in a row.
Do every day for at least a set of slow and a set of fast Kegel exercises. At no time did this time is not an excuse, because you can your pelvic muscles at any time of the day train unseen. Whether standing in line at the cash desk, watching TV or attending a meeting at work!
2 Pelvic connective crunch
With this exercise you train your pelvic floor muscles and deepest abdominal muscles simultaneously. With this help you keep your pelvis stable throughout your life.
Lie on your back with your legs bent, feet flat on the floor and knees toward the ceiling. Place a pillow or book between the inside of your thighs - this helps ensure that you use the most common mistake makes your butt instead of your pelvic floor and abdominal muscles. Do the Kegel exercises described above. Then turn your abs at the same time to work through your head and shoulders to lift a piece of land. You can keep your hands behind your head to support your neck. Try to hold for three deep in- and exhalations. You can work towards it in order to maintain this position for a full minute. Even if this is the only exercise that you do, it will strengthen your pelvic floor because your deeper abdominal muscles and pelvic floor muscle training simultaneously.
3 The windmill
This exercise increases the flexibility of the hips and train your abs and thighs.You need a scarf or belt while stretching. (Do this exercise if you have sensitive hips or knees).
Lie on your back. While you're doing Kegel exercises, bring your right knee to your chest and place the shawl over the middle of your foot. Hold the ends and straighten your right leg toward the ceiling as far as is comfortable for you. The left leg lie flat on the ground. Let your right leg sideways to go to the floor, hold a moment, then bring it back to the middle. Then move the leg side to the other, equally hold and back to the center again. Make sure your pelvis firmly anchored on the ground remains. Do as many sets as you can.Slowly return to starting position and change of leg.
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