sex is one of the best experience in life, and we can make it even more good if we improve it, and we can do it by doing this simple three exercices
Kegel Exercises
When it comes to fitness, Kegels count too! These pelvic-floor-strengthening exercises that your ob-gyn is always encouraging you to do can have big payoffs when it comes to sexual satisfaction, says Tone It Up cofounder Karena Dawn, a certified personal trainer in Los Angeles. "Kegels consist of contracting and relaxing the muscles in your pelvic floor," she explains. "Improving the strength of these vaginal muscles is beneficial for greater sexual satisfaction and stronger orgasms, as well as preventing urinary or bowel incontinence and pelvic prolapse in women." To do a proper Kegel, tighten your pelvic muscles (the ones that control the start and stop of urine). Hold for about 5 seconds, relax and then repeat. Dawn recommends doing Kegels for at least 5 minutes every day. (Psst! You can do them anywhere—even right now—and no one will know but you!)
Bridge Pose
Another yoga pose that can improve your sexual enjoyment is the bridge pose. "This exercise helps strengthen the lower back, gluteus muscles and hamstrings," says Dr. Castellanos. "It helps enhance a woman's sexual experience because it increases her strength and endurance in these muscles, which are used to create resistance during a man's thrusting, thereby increasing the intensity of the thrust." Start out lying flat on your back with your knees bent and your feet flat on the floor. Lay your arms to the side of your body, lift your hips up in the air and squeeze your gluteus muscles. Continue to press upward until just your upper back/shoulders, arms and feet are touching the floor. Hold this position for 10 seconds, breathing normally, then slowly lower back down to the floor and relax for a few seconds before repeating again. Aim for three sets of 10 reps each.
Seated Leg Extensions
Do your thighs quiver during and after sex—but not in a good way? "The large muscles of the thighs are often used during sex and can get fatigued quickly since they are such a large muscle group," says Dr. Castellanos. The solution: seated leg extensions. "Find a stable chair in which you can sit up straight and have your knees bent at a 90-degree angle with your feet flat on the floor," she says. "While keeping your thigh and knee as steady as possible, lift one foot up to straighten your leg slowly, then bring it back down to the floor. Do three sets of 10 reps for each leg.
