Want Better Sex Performance? Do These 5 Exercises

JAKARTA - Sex does involve physical activity, but is not enough to be considered the main sport. A small study shows that men burn about 4.2 calories per minute during sex, while women burn 3.1 calories per minute.

With an average duration of less than 20 minutes, the number of calories burned was still much less than 30 minutes above the treadmill, which burned about 276 calories for men and 213 calories for women.

However, if you want to improve the quality of sex, exercising first is a better choice. Physical activity increases heart rate, blood pressure, and body awareness, all these factors play a role in sexual arousal.

Research shows that pelvic floor muscles have an important role. Routine 8-week exercises can increase the strength and sexual confidence, even after giving birth. Based on these findings, there are several exercises that can help improve sexual performance.

But before exercising, arrange a timer for 20-30 minutes and repeat this series until time runs out, or do it three times. Here are 5 sports that make you last a long time in bed, as reported by the Healthline page.

Plank strengthens the core muscles, including the stomach, back, and pelvic, which are important for endurance and control during sex. No equipment. The way to do the plank is to start in a push-up position, then lower the body to the elbow.

Next, close your legs with your fingers attached to the floor. Next, secure your stomach so that your back remains straight and not curved. Next, pull your shoulders back and down, and keep your head on the same side as your body.

This exercise trains pelvic muscles, back thighs, and buttocks to increase the strength of thrust during sex. The equipment can use dumbbell.

How to do glute bridge is the first time you have a fiber with your knees bent and your feet on the floor. Then, place your hands next to your body or hold the load on your pelvis. Tighten your stomach, press your heels to the floor, then lift your pelvis up. Finally, make sure your back is up and your shoulders stay on the floor.

Jump squat increases endurance, leg strength, and balance, which are useful when trying various positions.

The way to jump the squat is to stand with your legs as wide as your shoulders and hands next to your body. Next, lower the body to a squatting position, then jump as high as possible. When landing, immediately return to squatting position and repeat.

This exercise strengthens the pelvic floor muscles, which can increase the intensity of orgasm and control during sex. The way to practice Kegel is to identify the pelvic muscles by trying to stop the urine when urinating. Next, tighten the muscles for 10 seconds, then release them for 10 seconds. Do it several times a day.

Push-up strengthens the upper body, including the chest, arms, and shoulders, which are useful for positions that require endurance and body control.

How to do push-ups is to start in a plank position with shoulders wide. Get down the body by bending your elbow until your chest almost touched the floor.rong the body back to its initial position by keeping the body straight.