Each of us wants to improve our sex life. This is simply necessary for everyone, both for you personally and for your partner, because making love is a mutual and two-way process. Only two people ready for pleasure will be able to receive the full range of orgasmic sensations. Guys, if you want to please yourself and your partner, then feel free to do these exercises from today. Girls, if you want to get real pleasure, help your men become more resilient in bed.
This set of exercises will increase the level of sexual energy, improve muscle tone, help get rid of excess fat, and most importantly, improve your well-being and mood. Scientists have proven that if you burn more than 200 calories per day in addition to your daily intake, you reduce the risk of erectile dysfunction. All these exercises give you advantages in the quality and duration of your physical pleasures in bed. Even if you are now an expert in the field of “bed”, still add these exercises to your list of workouts to become even more resilient in sexual games with your beloved.
Now it’s time to look at each of the exercises in detail:
Exercise to contract intimate muscles
Yes, yes, you read that right. This is an ideal exercise for both women and men. It makes you more resilient, and it also strengthens and gives you control of your pubococcygeus muscles (these are the muscles that help you restrain yourself while you are looking for the bathroom) and the muscles of the perineum (these are the muscles that allow your erection to please your partner with firmness and “steadfastness”). Also, the contraction of these muscles allows a man to restrain himself longer before orgasm. All this has a positive effect on your pleasure, its quality and the duration of the entire process of receiving pleasure.
Method of execution: You can start with the elementary: with the process of interrupting urination. After “familiarizing yourself” with these muscles, you should gradually increase the duration and intensity of their squeezing and unclenching. The main thing to pay attention to is that during the exercise you do not catch your breath. Tighten your abdominal muscles, buttocks and thighs. The intensity of execution is up to 5 minutes. Tighten your muscles, then relax them. And so on from 10 to 20 approaches.
How can you determine when yoga will be effective?
In addition to the above reasons, there are a number of conditions in which back pain arises from the innervation of the lumbar region or the anatomical proximity of organs adjacent to the spine. Such conditions include: kidney pathology (urolithiasis, urinary tract infection, etc.), diseases of the uterus and ovaries, lung diseases, tumors, etc. A distinctive feature of the pain that occurs during these conditions is the lack of correlation with motor activity, that is, when moving, they often do not increase or, on the contrary, do not decrease. When such pain occurs, additional examination is necessary to identify the underlying cause, and before it is determined, yoga classes are not advisable.
So-called muscle and joint pain in the back usually respond best to correction. A number of yoga poses are used to relieve muscle spasms and spinal stretching, accompanied by an increase in the intervertebral space. Such exercises are effective for treating sciatica or pinched sciatic or other spinal nerves. They also help strengthen the back muscles and prevent the recurrence of pain. It is very important to realize that if there is no effect from yoga exercises and treatment, you must definitely seek help from a doctor.
Plank exercise
This exercise builds endurance, both in the gym and in bed with a partner. You can be at your best in the missionary position and in other positions where your position is “on top”. In addition, you train the following muscle groups: arms, shoulders, buttocks, internal and external thigh muscles and calves. You will feel the strength and power of each muscle after just a few workouts.
How to do it: Remember the push-up pose. Imagine that you have become a straight board. Palms on the floor, body weight resting on them, all muscles tense. Make sure your knees are straight. Tighten your abs and control your buttocks so that they do not “stick out” or “sag.” Fix your body in this position for 20 seconds, but you should constantly increase your time in this position to 2 minutes. Try to be in this position up to 10 times every day at a time convenient for you. You can also modify the exercise. Perform it on your knees, but with your arms fully extended. Or you can make the plank pose more difficult if you put one leg on top of the other. The duration of execution should also be 10 seconds or more.
On the edge of the bed5
The following position is suitable for couples who are trying “savory” sexual intercourse for the first time. The girl lies with her back on the edge of the bed, raising her legs high. The man kneels and, holding the woman’s legs, inserts his penis into the anus. To make the girl comfortable, a small pillow is placed under her back. This version of anal intercourse is called “extreme position.”
Balancing on a gymnastic ball
This exercise will help you show yourself better and more resilient in various poses. And most importantly, it will save you from the possibility of any injury. A gymnastic ball and exercises on it will allow you to imitate positions in which you are “from below”.
How to do it: Sit in a reclining position on a gymnastic ball, with your feet on the floor hip-width apart. Hands behind your head. Try to sit so that your buttocks do not touch the ball, and your back to the level of your shoulder blades is on its surface. During exhalation, you need to raise your head and shoulders to your chest, at this time your abdominal muscles are toned. Then slowly return to the starting position. You should do up to 30 repetitions in one approach.
In the “Spoon” position2
“Spoon” is one of the most comfortable positions of anal sex. The woman lies on her side, and the man sits behind her, also turning on his side. When inserting the penis into the partner's anus, the guy caresses her breasts and stimulates other erogenous zones. You can kiss the young lady’s neck and ears, which will help her become more relaxed and relaxed. The position is perfect for a couple who rarely engages in anal sex or who decide to try this type of sex for the first time. For deeper penetration of the penis, the girl bends her knees and pulls her to her chest.
Leg raises while lying on the floor
All uncomfortable situations in bed arise if the partners’ abdominal muscles are not particularly pumped up. After all, during intimacy, the main emphasis is on their activity. This exercise will help strengthen this particular muscle group and prolong your love pleasures as long as possible.
How to do it: Lie on the floor. If you have back problems, you should place a small towel cushion just above your hips. The arms are along the body. Do not make any sudden movements or jolts in this exercise, everything should go smoothly. Gradually raise your legs until they are perpendicular. Then lower them, but not all the way to the floor. You should constantly keep your abdominal muscles toned. If the exercise seems too easy for you, then try lowering your legs as slowly as possible. After doing 5 times, allow yourself to rest for 30 seconds.
Self-massage for belly slimming
Warm-up movements
This massage is performed only while standing, so as not to hurt the internal organs.
The waist and abdomen area should first be stroked clockwise. The movements must be performed with both hands when it lies on the other.
Ideally, start this massage with the abdomen, then move to the waist and lower back. When performing a lower back massage, sometimes change the position of your hands.
Repeat the movements 10-12 times.
Basic movements
Knead the skin of your stomach. The fat fold should be collected between the fingers and pulled back, then rolled, as it were, from right to left and vice versa.
Do this several times with different folds throughout the abdomen.
Upon completion of the basic movements, proceed to stroking. Rub the skin of your abdomen from top to bottom, using your knuckles.
Continue to do this over the entire surface of the torso. Complete the self-massage with stroking movements with your palm.
If you have pronounced fat deposits, then try a movement such as knocking down. Take the fold of fat with your knuckles and pat it from top to bottom.
Perform this technique 5-6 times.
Read also:
Waist exercises that will make you a fitness model: GIFs
Push ups
This exercise strengthens your upper body, increases endurance and makes you a God in positions where you have to be on top. If you do them regularly, you will soon notice improvements on all fronts.
How to do it: Start the exercises in a plank position, hands shoulder-width apart, feet hip-width apart. Make sure that your pelvis is in one continuous line with your torso, and do not let it sag or rise too much. Lower your body down and then lift it up. The more push-ups you do, the better. You should do push-ups at least 2 times a week. To complicate a regular push-up, you can use cotton in between lowering and raising your body, or do push-ups on one arm.
Impact on the spine
The asana complex combines 2 important effects on the spine: increasing muscle strength and stretching .
Yoga exercises are based on long static holds of poses that need to be performed daily. At this time, the pressure inside both healthy and damaged discs decreases, which is especially useful for spinal hernias. The elasticity of muscle and ligamentous tissues increases, and the mobility of the intervertebral joints increases. REFERENCE! By performing various asanas, you can use both individual segments of the spine and the entire spinal column as a whole.
In addition, when holding asanas, muscles are strengthened, and the need to maintain a static body position activates the motor neuron apparatus, which helps to quickly restore impaired functions.
Balancing on a gymnastic ball with weight
This exercise perfectly strengthens the shoulders, biceps, triceps, abdominal muscles and chest. It is recommended even for older people to train muscles and develop endurance. After completing a series of workouts, your fat mass will decrease, your muscle mass will increase, but you will also look better and begin to feel more comfortable.
Method of execution: Sit on a gymnastic ball, remove your buttocks from its surface, your back to the level of your shoulder blades is comfortably on the ball. Feet shoulder width apart. Raise the dumbbells up from your chest until your arms are completely straight. Do 3 sets of 25 reps. You can change the width and position of your arms to train your triceps. And your balancing on the ball can help you in your intimate victories.
Beautiful rider8
“Cowgirl” is not only the most comfortable position for anal sex, but also a way to get intense pleasure. The man lies on his back while the girl is impaled on the erect penis. She controls the forward movements herself. The partner has the opportunity to caress the breasts, stomach, clitoris and other erotic points on her body. A woman can sit either with her face or her back to the guy. This position gives great pleasure to the couple. It is good for those who already have some experience in intercourse from behind.
Squats
It has long been no secret to everyone that squats increase testosterone levels and increase blood flow in the pelvic area, while giving orgasms more intense sensations. This is one of the best exercises to practice before having sex. Squats also train the lower body to improve the so-called “pushing” while being on top and bottom.
Method of execution: The main feature of performing such squats is a straight back. Arms are extended forward with dumbbells. Sit as low as possible. The shins should be straight and the pelvis should go back. When in a vertical position, the arms go down; when squatting, they straighten forward. You need to do at least 15 repetitions.
What you need to know about sex after endoprosthetics
Joint replacement is performed in the late stages of cartilage tissue destruction or for injuries that are accompanied by severe pain and stiffness in the lower extremities. By this time, a person’s quality of life noticeably decreases, which forces him to give up long walks, heavy physical activity, and even sex. It is not surprising that painful sensations cause the patient a lot of suffering and discourage him from any desire for intimacy.
Replacing diseased joints with implants allows you to get rid of chronic pain. Soon after the operation, the person begins to move independently and feels greater freedom of movement. Thanks to this, his physical activity gradually increases and the craving for sex and other areas of a healthy person’s life reappears.
Such operations are designed to return a person to a full life in every sense.
A group of American scientists studied the sex life of patients who underwent endoprosthetics. Most of the people they surveyed reported that their sex lives improved dramatically shortly after surgery.
During the study, doctors received the following results:
- 42% of patients reported increased libido and increased sexual desire. Thanks to this, they began to have sex with their partners much more often. All this had a positive impact on relationships in couples.
- 36% of patients who underwent surgery noted an increase in the duration of sexual intercourse.
- More than 50% of respondents claimed that they became more knowledgeable about sex, which significantly improved the quality of their intimate life.
- 90% of patients noted that their general well-being and sexual functions improved. Higher rates were observed in men and women who underwent hip replacement.
Based on these data, we can safely say that joint replacement operations do not at all deprive a person of the ability to have sex. On the contrary, they help him get rid of annoying pain and stiffness that interfere with everyday life. As a result, the patient feels relief, begins to think about more pleasant things and live a more fulfilling life.
Lunges
This exercise trains your strength, makes you more resilient and has a positive effect on your balance. It helps blood flow to the pelvic area, which will be an excellent assistant for you in bed. In lovemaking, you will be more mobile in the hips, and you will not have problems with balance in difficult positions.
Method of execution: Stand up straight, you should have dumbbells in your hands. Take a step forward and sit deeply in this step. Both knees should be bent to 90 degrees. The knee should not touch the ground. Do 15 lunges on each leg.
What is usually associated with back pain?
There can be more than 15 causes of back pain, but the most common is pathology of the musculoskeletal system, most often a sprain of the ligamentous-muscular component. The pain can be both acute and chronic. Here it is necessary to warn our readers against active activities during the acute period. Yoga can only be effective if the pain syndrome subsides to some extent; moreover, during the acute period, incorrect and uncontrolled use of certain exercises can only cause harm. Other causes of lower back pain include: irritation and inflammation of the intercostal or lumbar nerves (radiculitis or radiculopathy), pinching of the nerve by an intervertebral hernia, impact on the surrounding tissues and the vertebrae directly by bone outgrowths (spurs), various osteoarticular pathologies (fibromyalgia, osteoporosis, osteoarthritis, spinal stenosis, ankylosing spondylitis and others). A certain problem with the spine can be caused by pregnancy, in which, due to excess body weight and relative immobility, compression of the spinal nerves and curvature of the spine is possible.
In order to relieve pain, almost any of these conditions requires unloading and stretching of the spine, and creating optimal conditions for pain to subside.
Interval training
This approach to exercise will make you super-endurable. You can do these exercises while walking in the park, at the stadium, on the treadmill, on a bike, in the pool, or anywhere else.
How to do it: After warming up, you can start doing the exercise at maximum speed for up to 30 seconds. Put all your strength and preparation into this half-minute. Then rest for a minute or two, continuing to do the exercises more slowly and calmly. Then again 30 seconds of active training. You should do such exercises at least 2 times a week. You can use running, walking or swimming for interval training.
Necessary rules when practicing yoga
Most people are interested in whether it is possible to get rid of spinal problems with the help of yoga? The answer will be in the affirmative, but you can count on greater results only if a person adheres to certain rules for performing asanas. There are several of these:
Each movement, in accordance with yoga philosophy, should be slow and careful. Impatience is man's biggest enemy in this regard. Sudden movements can harm the cervical spine, causing spasm and severe pain. Strength exercises are prohibited. If you feel unwell, dizzy, or have headaches, it is better to avoid performing asanas. You need to adapt to yoga
This means that the degree of difficulty should be increased gradually. If a person has suffered from osteochondrosis for years and his spine is inflexible, all tasks must be performed with extreme caution. The greatest danger in this regard comes from twisting, in addition, bending of the body
It is very easy to injure your neck by performing such asanas incorrectly. The maximum load for beginners is 3 classes per week. If exercises are performed not for prevention, but for the treatment of spinal disease, it is imperative to warm up the muscles before exercise. To do this, simple jumps and running in place can be performed. Nothing should distract attention. It is better to choose a period for studying when you can be alone with yourself. You are allowed to listen to calm, relaxing music, but it is better to turn off the TV and phone. Movements should not be constrained. Comfortable clothing (in particular leggings, shorts, a T-shirt or tracksuit) is the key to an easy activity. A person should feel psychological comfort. The room should be warm enough, and a rug can be used for extra softness.
It will be useful: Basics of Butrimov’s gymnastics for cervical osteochondrosis
Upward Dog Pose
This is a famous yoga pose. It allows energy and blood to flow to your pelvic area. Also, doing this exercise strengthens your lower back, which will help you avoid injuries in bed and in the gym.
How to do it: Lie on your stomach, feet shoulder-width apart. Hands in support while lying down. The palms are clearly under the chest. Leaning on your hands, while inhaling, you should smoothly lift your head and torso up, then you should bend your back and move your shoulders as far back as possible. Breathe deeply. Fix your body in this pose for 15 seconds or more. In a more advanced execution, the hips are lifted off the ground.
How does the lower back work and why can you try to start treating pain with yoga?
Pain in the lower back or lower spine is one of the most common requests from patients to doctors. Everyone faces back problems at least once in their life. Anatomically, the lower back consists of a bone base, represented by the spine, ligaments and muscles. The presence of intervertebral cartilaginous discs provides a kind of shock-absorbing cushion between two vertebrae. Ligaments are responsible for the stability and stability of the intervertebral joints, as well as the flexibility of the spine. Muscle tissue, which is abundant in the lumbar region, provides motor activity.
Fig.1 Anatomy of the back
Traumatic injury or acquired disease of any of the components of this single anatomical system can lead to back pain. Of course, for some people, the risk of pathology of the musculoskeletal system can be significantly higher and depend on lifestyle, work and rest patterns, habits, posture, nutrition, etc. For example, in obese patients, due to excess weight, there may be poor posture, weakening of the back and abdominal muscles, which ultimately leads to deformation (curvature) in the lumbar spine.
Fig. 2 The effect of excess weight on the spine
Yoga, in essence, is a set of exercises, poses (asanas), breathing exercises, mental settings and nutrition, which can have a beneficial effect on back pain. Since yoga uses your own weight and the energy of physiological movements, there is no risk of additional stress on the spine and surrounding tissues. On the contrary, a number of physical exercises and poses used in yoga allow you to relieve the lumbar spine, relax tense muscles, and create optimal conditions for a gradual reduction in the intensity of pain. This is why yoga can be used as the first step in relieving back pain. However, it is important to remember that it is better to start yoga exercises in such conditions accompanied by an experienced teacher who will competently select the optimal exercise options and distribute/limit the load.
Seated half-split
If you have a sedentary job, this will negatively affect your sex life. The muscles of the lower part gradually atrophy, which worsens the sensations during orgasms. By performing this exercise, you improve the outflow and inflow of blood in the abdominal and pelvic organs, thereby helping yourself, because this will make your orgasms brighter and stronger. The inner thigh muscles are also trained, which obviously will not be superfluous in some poses.
How to do it: Sit on the floor with your legs wide apart. Lean your chest forward slightly to wrap your hands around your toes. The back should be as straight as possible. Bend as low and deep as possible. The duration of the exercise is 10 inhalations and exhalations.
A set of asanas and the specifics of its implementation
A beginner should not immediately start doing complex exercises. First you need to master the basics. For osteochondrosis of the cervical spine, it will be useful to try the Tadasana pose. A person only needs to stand, but stand level, stable, like a mountain. The legs should be together, and the arms should be placed exactly along the body. The chest should be straightened and the stomach should be pulled in. This seemingly simple exercise will seem very difficult for people with vertebrae damaged by osteochondrosis. Every minute will be a big test for them.
Daily training will restore the correct position of the spine and reduce pressure on the vertebrae.
For beginner patients, the following 5 exercises are recommended:
- Vrikshasana (that is, “tree pose”). Performed in a sitting position. The hands should be placed in the same way as during prayer and the feet should be joined. Gradually the arms rise to chest level. After this, you need to lift one of your legs up and bend it so that your toe can touch your thigh. After 20-30 seconds, you can take the starting position, then try to balance on the second leg.
- Take the Tadasana pose and clasp your hands. As you inhale, you need to pull your arms up as much as possible, but turn the lock with your palms towards the ceiling. Maintaining this position, take 10 deep breaths, and then perform a maximum tilt to the right. The back should remain flat. Perhaps at first your head will spin during this asana, but over time this unpleasant sensation will disappear.
- Get into Tadasana. Place the thumbs of both hands into a fist. After this, raise your shoulders as high as possible to your ears. Do this several times.
- Sit at the table. The back should be straight and the patient's shoulders should be straightened. When inhaling, you need to stretch your neck up as much as possible. At the moment of exit, you can tilt your head forward a little. If possible, press it with your fingers, but with medium force. The same must be done by turning your head 45 degrees to the left, and the next time - 45 degrees to the right.
- Sit on a chair. Place your right hand in the area of your right ear and temple. You need to press your head onto your palm, and not vice versa. Do this several times. Then change direction to the left.
May be interesting: Methods for quickly treating cervical osteochondrosis at home
Reclining butterfly pose
This pose helps relax the thigh muscles. Both internal and external. It is these muscles that actively take part in the process of intimacy. This exercise will make you “always ready for battle.”
How to do it: Lie on your back, fold your feet one to the other. Pull them well towards the chest area. Be careful. Make sure your neck does not leave the floor. The spine and neck should be as relaxed as possible. There should be no pain in this exercise. Hold this pose for 15-20 seconds.
Possible risks and complications
Sex after lower limb joint replacement is associated with a high risk of complications. This is due to the fact that a partner is also involved in the process, who may inadvertently push or press in the wrong place. Even the most caring and careful loved one can harm a patient without meaning to. Unfortunately, he does not feel someone else's body and cannot always react to pain in time.
Much depends on the partner, who, in a fit of passion, may unintentionally cause harm.
Sex in the early postoperative period, earlier than 6 weeks from the day of surgery, is considered the most dangerous. It can lead to seams coming apart, which can lead to unpleasant consequences. As a result, the recovery period will be delayed, and the person will have to abstain from sex much longer. Therefore, you should under no circumstances rush into intimacy. It's better to wait a few extra weeks than wait months.
In the first months after endoprosthetics, inaccurate sex can lead to displacement of implant parts. The high frequency of dislocations during this period is due to the fact that the muscles and ligaments are not yet strong enough to hold the prosthesis in the desired position.
Be careful.
Dislocations of endoprostheses are treated by repositioning them. If this does not help well, and dislocations become regular, the question of revision (repeated) endoprosthetics arises. In this case, the patient undergoes another operation, during which the location of the prosthesis fragments is corrected.
At a later date, high sexual activity can lead to loosening of the components of the endoprosthesis. As a result, they lose their tight connection with the surfaces of the bones. Joint loosening and instability most often occurs in people with osteoporosis who do not take calcium supplements and osteolysis inhibitors.
Parivritta janu sirsasana (head-to-knee pose)
© Denis Bykovskikh
Sit with your legs wide apart. Bend one leg, keeping your knee on the floor, and place your heel in your groin. Bend toward your straight leg and rotate your body toward the other. Grab your foot with both hands or, if that doesn’t work, push up from the floor with one hand and reach for your foot with the other. Repeat, switching legs.
Standing twists
Twist dynamically, if desired, add kapalabhati breathing (quick, sharp, accentuated exhalations with voluntary inhalations). Imagine your feet are planted in the ground and pull your knees up. Point your hips forward and keep them still, otherwise you are more likely to injure your knees. Start curling from the center of your waist.
Indications and contraindications
Before you start doing yoga for the back, you need to carefully read the indications and contraindications. Yoga treatment helps with problems such as:
- scoliosis;
- kyphoscoliosis;
- osteochondrosis;
- intervertebral hernia;
- diseases of the spinal column;
- vertebral displacement;
- lordosis;
- arthritis;
- protrusion.
However, it is worth remembering that there are a number of contraindications :
- malignant tumors;
- severe back pain;
- feeling of weakness and trembling in the legs;
- exacerbation of chronic spinal diseases;
- the process of rehabilitation after injuries or operations;
- open wounds on the back;
- infections and inflammations.
IMPORTANT! Under no circumstances should you practice yoga while taking painkillers.
Lower back pain
The main cause of lower back pain is too much compression of the spine.
Asanas for lower back pain
Rajakapotasana lying down
Starting position - lying on your back, legs bent at the knees, feet resting on the floor. You need to throw your right ankle over your left thigh and clasp your hands underneath it. Breathing is smooth and free. In this pose you need to take 5 breaths. Repeat everything for the other side.
Ardha Matsyendrasana
You need to sit on the floor and stretch your legs in front of you.
Bend your knees, place your feet on the floor, slide your left foot under your right leg and press your left leg to the floor. Then step your right foot behind your left knee, placing your shin vertically. As you exhale, roll your shoulders, pressing your right hand to the floor near your right buttock. Raise your left arm, resting your elbow on the outside of your right thigh next to your knee. You need to hold this pose for about a minute.
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Garudasana
You need to stand with your hands on your waist and your legs slightly apart and bent at the knees. You need to wrap your left leg around your right leg, take a couple of breaths and raise your arms bent at right angles to shoulder level. The back is straight, the shoulders are relaxed. Next, you need to intertwine your hands, turn them with your palms facing each other and try to connect your palms as much as possible.
