10 Exercises for Super Sex

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Tips for Your Man

Some philosophers say the most important love muscle is the brain. We at 'Roc Angels beg to differ.

Ladies, no matter how turned on your man may be when having sex, it’s the body that has to do the work. It’s critical to target the zones of the body that are called into play for the act of sex. Don’t worry, we’re not going to ask for him to lift weights with his penis, but we will show him a workout guaranteed to boost sexual performance.

So, for your benefit, let's motivate your man with the right exercises. His muscles will be more powerful, his heart much stronger and his erections much harder. Plus, he'll have better control over how long you he lasts. Again, all to benefit you...;o)

Read on for the plan...

KEGELS

What they do:
Increase Staying Power

Kegel exercises work the PC (Pubococcygeus) muscle, which has everything to do with both the firmness of the erection and how long it lasts. The idea is that, at the point where ejaculatation, the male clenches the PC hard, which prevents premature ejaculation.The Move: You can’t see the PC muscle, as it’s located in your lower pelvis, between your anus and testicles. To locate it, flex the muscles you use to stop peeing. The goal is about 100 reps (clenching and unclenching) per day. Start with one set of ten reps at each mealtime. Build up to three sets of ten reps at each meal and add more reps while you’re stuck in traffic or watching sports.
For more info, check out KegelExercisesForMen.com

Bonus: You don’t need to go to the gym to do this exercise. You can do it anywhere and no one will know.

SQUATS

What they do:
Work Glutes (Butt Muscles)

These muscles are key to supporting woman-on-top positions.

The Move: Stand with your feet a few inches apart, toes pointed slightly outward. Hold a barbell across your shoulders or hold a dumbbell in each hand at your sides. Keep your back straight as you bend at the knees and slowly squat as low as possible. Return to a standing position. Complete three sets of ten reps.

Other options: If you don’t have free weights, do the same move without them. To make it a real thigh-burner, lean back as you get to the bottom of the move, with thighs parallel to the floor. Clench your butt muscles and hold for a count of ten. Complete three sets of ten.

Bonus: These will make you look better in jeans.

BENT-OVER ROWS

What they do:
Work Trapezius Muscles (Shoulders) and Upper Back

These muscles, together with the chest and shoulders, are called into play to support your partner’s weight in wheelbarrow/against-the-wall positions.

The Move: Place a dumbbell on the floor beside an exercise bench or a low piece of furniture with a soft surface, such as a couch. Stand with your right knee on the bench. Lean forward and rest your right hand on the bench for support. Your left foot should be flat on the ground, slightly back and to the side of your right knee. Lean over and grasp the dumbbell with your left hand, then lift it until it touches your ribs. Lower the weight toward the floor until your arm is fully extended. Complete three sets of ten with each arm.

PLANKS

What they do:
Strengthen Your Core

The core region of the body, consisting of your abdomen, butt and lower back muscles, is critical to better sex, as you rely on these muscles for thrusting.

The Move: Lie facedown on an exercise mat. Lift your head and align your forearms so your elbows are directly under your shoulders. Now lift your body up, balancing your weight on your forearms and toes. Keep your body in a straight line. [Note: Your back should be flat, not arched, and your butt should not be sticking up in the air.] Hold this position for as long as you can, working up to a full minute. Rest for 30 seconds, then repeat two more times.

CRUNCHES

What they do:
Strengthen your core.

Crunches zero in on your abs. This is a simple exercise, but one that’s frequently done incorrectly.

The Move: Lie on your back on an exercise mat with knees bent, feet flat on the floor. Place your hands alongside your ears, but don’t clutch at your ears or clasp your head. Roll your upper body forward, raising your head no more than six inches off the ground. At the highest point, hold, breathe deeply, and clench your abdominal muscles. Don’t sit all the way up, or you’ll be working your hip-flexor muscles rather than your abs.

DEADLIFT

What it does:
Builds everything from core strength to back strength to gripping strength

This powerful move is passionately advocated by bodybuilders for its all purpose strength-building qualities. The deadlift builds unparalleled mass while strengthening all the major muscle groups.

The Move: Set a barbell or two dumbbells on the floor in front of you. Stand with feet just a bit more than shoulder-width apart. Squat down and grasp the barbell with both hands. Then, slowly and steadily keeping your back straight, lift the barbell until you are upright. Repeat for as many reps as you can do, up to ten. Build up to three sets of ten reps.

PELVIC LIFTS

What they do:
Work the butt and pelvis

These muscles are critical for all woman-on-top positions.

The Move: Lie on your back on an exercise mat with knees bent and feet flat on the floor, slightly apart. Your arms should be extended, hands flat on the mat, a few inches from your sides. Clenching your glutes, lift your butt off the floor until your back is straight but, don’t arch it. Your weight should be evenly distributed between your arms and your feet. Hold briefly, then lower to starting position. Shoot for three sets of ten reps.

PUSH-UPS

What they do:
Build shoulder and chest muscles

You’ll need these muscles to support yourself above your partner in the missionary position.

The Move: This is another classic that’s often done incorrectly. Get it right and it’s a great exercise that doesn’t require a trip to the gym. To begin, lie facedown on an exercise mat. Place your hands palms down alongside your shoulders. Press up with your palms until your body is off the ground and your arms are almost fully extended. Be careful not to push too high—your elbows shouldn’t lock at the top of the move. Your body should be straight, which means no butt in the air. Lower until your chest is almost touching the mat. Repeat as many times as you can, up to ten for starters. Build up to three sets of ten reps, then once that becomes easy, do more sets of ten until your arms are fatigued.

Advanced variation: To give more work to the chest muscles, do push-ups with your hands wider apart. To target triceps and back muscles, do them with your hands close together your thumbs and index fingers should form a diamond.

BUTTERFLY AND HIP STRETCHES

What they do:
Keeps your groin muscles limber and flexible and your thrusting muscles loose

Flexibility is key when it comes to sex. Plus, regular stretching wards off mood-killing leg cramps.

The Moves: For the butterfly stretch, which loosens the groin muscles, lie on your back, with feet flat and knees bent. Reach down and pull both heels in toward your buttocks, touching your feet together. Your knees should be out to the side. Let your knees drop slowly toward the mat. Then place your hands on your inner thighs and press gently downward. Count to 30, then release. Repeat three to five times.

For hip stretches, which will loosen up your thrusting muscles, lie on a mat with your knees bent and your feet flat on the floor. Put both hands behind one thigh and pull your knee up toward your chest. Hold for 30 seconds, then rest. Repeat three to five times with each leg.

AEROBIC EXERCISE

What it does:
Boosts stamina and endurance

The huff-and-puff exercises (fast walking, running, swimming, biking) have circulatory benefits. Good blood flow is vital to firmer erections, not to mention preventing you from tapping out during long sessions in the sack.

The Move: You know what to do. Get out there and run, walk, swim, or ride for at least half an hour, six days a week. You want to work out hard enough to get your heart rate into what’s known as the “training zone.” You can measure this as 65 to 75 percent of your maximum heart rate if you’re on one of those aerobic machines at the gym with a heart-rate monitor or approximate it by using the talk test. Simply put, if you can talk easily while exercising, then you’re not working hard enough. If your talking is labored, you’re just about right. If you can’t talk at all and you’re gasping for air, you’re working out too hard.


Contributing Source: Steven Shawn