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The Better-Sex Workout
The Better-Sex Workout
Exercising to improve your sexual performance requires functional movements that train your entire body to be more flexible and resilient. The three stretches in this routine work your lower back, hip flexors, and glutes through their full range of motion. The remaining five exercises develop areas that need long-term stamina--your chest, shoulders, triceps, hamstrings, quadriceps, and abs. That's why you'll be doing each exercise to failure instead of doing a specific number of repetitions. Begin your 4-week program by choosing two of the four sections, then work your way up to doing all four sections in one workout. In 4 weeks, you and your partner will notice a difference you'll be able to see and feel--no matter what position you try. (You can also perform each stretch individually as needed--either immediately after sex or the morning after--depending on which positions you used.)
SECTION 1: ON TOP
Swiss-Ball Decline Pushup (works shoulders, chest, triceps, and abs)
Kneel with a Swiss ball behind you and place your hands flat on the floor, shoulder-width apart. Place your shins on the ball and get into the standard pushup position--arms straight, hands directly under your shoulders. Your back should be flat and your abs drawn in. Tuck your chin and, leading with your chest, lower your body to the floor. Push yourself back up and repeat. WATCH YOUR FORM: Keep your head in line with your back and resist looking at the ball. Bending your neck in this position can strain it, and you might lose your balance.
Lower-Back Lie-Down (stretches lower back)
Lie flat on your back with your legs bent, feet flat on the floor, and arms at your sides. Draw your knees up to your chest and gently grab your legs just behind the knees. Slowly pull both knees toward your chest as far as you comfortably can, keeping your back flat on the floor at all times. Hold the stretch for 2 to 3 seconds, then slowly lower your legs. Repeat the stretch for as many repetitions as you can do. WATCH YOUR FORM: Keep your tailbone and the back of your head on the floor. You'll prevent your back from rounding, which would lessen the effect of the stretch.
SECTION 2: STANDING
Hinge (works quadriceps, hip flexors)
Kneel on a mat or soft carpet with your hands at your sides. Resist the urge to sit back and rest your weight on your heels. Your back should be straight and your knees bent at 90-degree angles. Keeping your head and back in a straight line with your thighs at all times, slowly lean back a few inches. Hold this position for 2 to 3 seconds, slowly return to the starting position, and repeat as many times as you can. WATCH YOUR FORM: Don't bend at the waist or slouch forward--doing so would steal effort from the fronts of your thighs.
Standing Hip Thrust (stretches hip flexors)
Stand with your feet together, hands on your hips. Step forward with one foot so that your feet are a couple of feet apart. Keep your toes facing forward and your knees slightly bent. Gently push your pelvis forward until you feel a very mild stretch in your hips. Although this move seems too subtle, don't overdo it: The hip flexors are attached inside the legs in such a way that it takes very little effort to stretch them. Hold the stretch for 5 seconds, then reverse leg positions and repeat. WATCH YOUR FORM: Try to keep the same knee angle throughout the stretch.
SECTION 3: ON THE BOTTOM
Lying Gluteal Bridge (works butt, hamstrings, abs, pelvic muscles)
Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides, palms facing down. Squeeze your glutes and slowly raise your butt off the floor until your body forms a straight line from your knees to your shoulders. Hold this position for 1 to 2 seconds, then slowly lower yourself back down to the floor and repeat the move as many times as you can. WATCH YOUR FORM: Avoid looking at your waistline to check your posture. Keep your head flat on the floor and stare at the ceiling instead.
Lying Crossover Stretch (stretches gluteal muscles)
Lie on your back with your knees bent, feet flat on the floor. Slowly draw your right knee up to your chest. Grab the outside of the knee with your left hand and gently pull it toward your left shoulder as far as is comfortable. Hold for 20 seconds, then lower the leg back to the starting position. Repeat the move, this time raising your left knee and pulling it toward your right shoulder. WATCH YOUR FORM: Don't curl up as you bring your knee forward. Focus on keeping your head, shoulders, and back pressed flat against the floor.
SECTION 4: ANY POSITION
Kneeling Leg Crossover (works gluteal muscles)
Get on all fours with your hands and knees shoulder-width apart and your head facing the floor. Straighten your right leg behind you, angling it to the right, with your toes touching the floor. This is the starting position. Now raise your right leg up and over your left leg, then lower it until your right foot touches the floor just outside your left foot. Reverse the motion to get back to the starting position and repeat as many times as you can. Switch positions to work your left leg. WATCH YOUR FORM: Keep your spine straight throughout the move.
Sock Slide (works shoulders, chest, triceps, lower back, abs)
For this move, you need to be in socks on a slippery floor surface. Assume the pushup position, with your hands flat on the floor, shoulder-width apart, arms and legs straight, and feet together. Keeping your hands in place, slowly slide your body back until your nose is pointing down at the space between your hands. Next, slowly slide your body forward until your belly is almost over your hands. Continue moving backward and forward as many times as you can. WATCH YOUR FORM: Keep your arms straight, your abs in, and your back flat.
Week 1 : Doing both moves from 2 sections ; 2 sets of exercise or stretch ; 8 sets and do as described for 15-30 seconds twice a week
Week 2 : Doing both moves from 3 sections but this time 12 sets at 3 times a week
Week 3 and 4 : Doing both moves from all 4 sections at 16 sets for 15-30 secs and 2 or 3 times a week
Don't forget to stretch now boys and girls and have fun!!!