Improve Your Sexual Performance With This Sexercise Routine

Open the junk folder in any guy’s email account, and there’s a good chance you’ll find a bunch of spam messages touting ways to improve sexual performance.

The thing is, you don’t need bogus medications and zany contraptions to “Make Your Manhood Strong Like African Elephants!!!!” as one ludicrous (and painful-sounding) message puts it. What you need is sexercise!

That’s right. Several types of exercise (aka sexercise), like the five listed below, have been scientifically proven to improve sexual performance by toning and strengthening the muscles guys use to dance the wango tango.

The Plank

By strengthening your abdominal and back muscles—together known as your core—this equipment-free move can give you extra power for the horizontal mambo and builds your legs and arms to boot. Firm guns and gams get noticed, after all…

Step-by-step instructions

Step 1: Get into the pushup position on the floor.
Step 2: With your elbows directly beneath your shoulders, bend your elbows 90 degrees, resting your weight on your forearms. Your body should form a straight line from your head to your feet.
Step 3: Hold for 30 seconds (or as long as you can).

Kegels

Named after American gynecologist Arnold “Keegster” Kegel—OK, no one called him Keegster, but it sounds cool—these exercises strengthen the thin layers of muscle in the floor of your pelvis. These Kegel muscles do important stuff, in men and women: they support the abdomen, bladder and colon, and help control urination and bowel movements.

In men, they also do fun stuff by kicking in during erection, orgasm, and ejaculation. In fact, research shows that exercising these muscles may help guys get it up and go longer in the sack by increasing blood flow to their one-eyed trouser snakes.

Step-by-step instructions

Step 1: Locate your Kegel muscles by stopping urination midstream. The muscles that kick in when you do this are the ones you’re focusing on.
Step 2: Finishing peeing! Ahhhhh…that’s better.
Step 3: Tightly contract your Kegel muscles for 7-10 seconds without tightening your butt, abdomen or thighs. If you contract your pelvic floor muscles while looking in the mirror, the base of your trouser snake will move closer to your abdomen, and your testicles will lift. Then relax for 7-10 seconds. This is one repetition.
Step 4: Try doing about 45-60 Kegel repetitions daily. You can break these up throughout the day, working up to sets of 30 repetitions in a row, and can fire off a set while doing just about anything: watching TV, chilling in a hammock, doing the plank…now that’s multitasking!

Squats

Why are women so attracted to guys’ rear ends? Because every nail needs a hammer! Build your hammer with this equipment-free move.

Step-by-step instructions

Step 1: Place your feet shoulder-width apart.
Step 2: Raise your arms to shoulder height and line them up with your knees directly above your feet.
Step 3: Lower your body until your thighs are parallel with the floor. Keep your abs tight and a natural arch in your back.
Step 4: Return to standing and repeat until you feel the burn in your butt muscles. Take a break, then squat some more! One of the best things about squats is that you can do them anytime and anywhere: in the yard doing shores, grilling up a storm on the BBQ, washing the car, you get the idea.

Cardio

When Olivia Newton John sings “Let’s Get Physical” in a saucy leotard, we all know what she’s singing about. The connection between getting your heart rate up with some cardio exercise and getting IT up is well-established, which is why it’s so awesome that exercise can slide so easily into your day.

From taking the stairs and light jogging to briskly walking the kids to school, it all counts! Check out these easy ways to make it happen.

Fact is, being in better shape can lead to better sex in general, with research showing that even small doses of exercise can drastically improve sexual functioning and prevent erectile problems. Now THOSE are some great reasons to get active!

Stretching

Nothing puts a damper on doing the deed, like back pain. The good news: as well as limbering you up and giving you a wider range of motion while getting it on, these three easy stretches can send back pain packing.

Step 1: Lie on your back with knees bent and feet flat on the floor, grass, beach, whatever. So far, so good!
Step 2: Grab your right lower leg with both hands and clasp your wrists just under the knee.
Step 3: Keeping your left foot flat, gently pull your right knee up to your chest until you feel a slight stretch in your lower back. That stretch means it’s working!
Step 4: Hold your right knee against your chest for around 30 seconds, making sure to keep your legs, hips, and lower back relaxed.
Step 5: Release your right knee and return to the starting position. Repeat steps 2 to 4 with your left leg and repeat three times for each leg. Easy does it!

Step 1: Lie on your back with knees bent, feet flat, and arms by your sides. Your spine’s natural curve will lift your lower back slightly off the floor.
Step 2: Gently arch your lower back and push your stomach out. Hold for 5 seconds, then relax.
Step 3: Push your pelvis slightly up toward the ceiling without leaving the floor. At the same time, tighten your abdomen and butt. This should press your lower back into the floor. Hold for 5 seconds, then relax. Repeat 10 times.

Step 1: Lying on your back, bring your knees up toward your chest like you’re sitting in a chair.
Step 2: Reach your arms out to the sides with your palms facing the ground.
Step 3: Keeping your knees together and hands in place, gently roll both bent knees over to your right side and hold for around 15 seconds.
Step 4: Return to the starting position and repeat Step 3 on your left side. Then repeat five times on each side. Your back—and likely your significant other—will appreciate it BIG TIME!

Breathing exercises

Like back pain, stress can impede bedroom fun. That’s where deep breathing exercises come in. As well as helping you stay relaxed and boosting your concentration—both of which can help you last longer in bed—deep breathing can improve the quality and quantity of sleep, help keep your weight in check, fortify your mental health, and reduce the risk of a heart attack. Who knew you could reap so many benefits just from breathing?!?

Step-by-step instructions

Step 1: Stop what you’re doing. If possible, find a comfortable place to sit down. If you can’t sit, standing works just fine.
Step 2: Close your eyes and focus on your breathing. If you get distracted—by daily worries, let’s say, or a car stereo blasting AC/DC—focus on the distraction for a moment and do your best to redirect your attention back to your breathing.
Step 3: Count “one” as you inhale. Many people breathe from their chest, which doesn’t make the most of deep breathing. Try to breathe deep into your stomach. You’re on the right track if your stomach rises first.
Step 4: Count “two” as you exhale. Keeping counting, and inhaling and exhaling, until you get to 10. By then, you’ll have taken 5 deep breaths in about a minute. Run through this easy routine once, and you’ll feel better. Do it a couple more times, and you’ll feel the stress and tension melt away like an ice cube on your significant other’s hot and sweaty…OK, you get the idea!

Is there an activity that gets you and/or your significant other in the mood? Share the joy in the comments below!