Better Sex with These 5 Exercises for Men

It’s no secret that exercise benefits a person in myriad ways - from weight management and disease prevention to a boost in mental well-being, exercise is a staple of preventive treatment as well as a way to manage several physical and mental health conditions. But what some don’t know is that exercise can lead to better sex as well. This article will discuss different exercises that equip a man to make the most out of intimate sessions for both himself and his partner. Some exercises benefit penis health and function, while others enable a man to thrust, maintain position and support his partner better.

1) Cardio
Any form of cardiovascular exercise is likely to impact penis health because erectile function depends on ample blood flow to the penis. Cardiovascular workouts strengthen the heart and lungs, ensuring that the circulatory system is capable of pumping plenty of oxygenated, nutrient-rich blood throughout the body. Maintaining cardiovascular health could mean maintaining erectile function into old age.

There are many options for cardiovascular exercise. Some men like to use a machine, such as the elliptical, while others prefer to go for a jog outside; others may opt for brisk walking, while still others enjoy doing a variety of exercises, such as jumping rope, jumping jacks and mountain climbers, from the comfort of their own homes. Shoot for 75 minutes of high-intensity cardio per week, or 150 minutes of moderate-intensity cardio.

2) Bowing Push-Ups
Strong arms allow a man to hold himself up longer when he’s on top in the missionary position. Men may wish to begin with regular push-ups, then work up to this variation. To perform the bowing push-up, a man begins in standard push-up position, but keeps his elbows close to the ribs when lowering himself a few inches from the ground. Then, he lowers his hips while contracting his gluteal muscles, straightens his arms and lifts his head and shoulders. He should take a pause before lifting his hips to starting position. Shoot for 10 of these to start with.

3) Hollow Bridge Hold
When a woman is on top, it may seem like it’s time for a man to rest. However, he can better support her and provide her more pleasure by thrusting from below. This requires a good amount of hip strength.

To perform the hollow bridge hold, a man lies on his back with his arms slightly off to the side, palms facing down. He then presses his heels and palms into the ground and raises his hips, making sure to squeeze those gluteal muscles. Hold the position for 15 seconds to start, adding 15 seconds on as strength increases.

4) Planks
Overall core strength is important for a man’s thrusting ability, and planks are a good way to build that strength. The standard plank, in which a man faces the ground, supporting himself with his toes and forearms on the ground, builds strength in the abdominals, buttocks, legs and lower back - all important thruster muscles. As an added benefit, the plank also works muscles in the arms and shoulders, equipping a man to support himself longer in the missionary position.

5) Kegels
Kegels work the pelvic floor muscles, which comes with a host of sexual benefits from improving the quality of orgasms to enabling a man to better control when he ejaculates. A man can locate the targeted muscles by stopping his flow of urine mid-stream. Contracting those muscles for about 5 seconds at a time, in reps of 10 a few times a day, may improve a couple’s sex life.

The penis gets a workout of its own during sex and, like the muscles of the body, it needs time to recover. The nerve endings of sensitive skin can become deadened after high exposure to friction; another problem that may occur is raw, sore skin. To combat these difficulties, a man may consider using a penis health cream (health professionals recommend Man1 Man Oil). The neuroprotective ingredient acetyl L-carnitine may help restore lost sensitivity to the nerves, while moisturizers such as Shea butter and vitamin E keep skin smooth and supple.

Better Sex through Exercise – What Men Can Do at the Gym

No man has ever really regretted getting a sore penis because he's had too much sex; if anything, complaining about a tired tool is just another way of letting other men know what a Casanova a guy is. If a man wants to have more and better sex, he needs to get fit. Certainly proper penis health is crucial, but so are the following exercises for men.
To be a hit in bed, hit the gym!

Caution
A word of caution, of course. Before embarking on any new exercise plan, it's good to check with one's doctor to make sure there are no health issues that contraindicate any of these exercises.

Work those arms.
Upper body strength is crucial for many sex positions, including the ever-popular missionary. The sturdier and steadier a guy's arms and torso, the longer he is able to maintain the position. (Not to mention the fact that many women love to see a guy's well-defined biceps when he is hovering on top of her.)

Regular, old-fashioned push-ups are excellent for working the arms. Doing 3 sets of 10 reps daily can help firm things up for those who have let the arms go a bit. Those who are already in fairly good shape can add more reps or move on to one-handed push-ups for a greater challenge.

Curling with dumbbells is also a fine way to get the arms in shape. Whether seated or standing, however, it's important for a man to remember that this exercise can sometimes put strain on the back, so proper form is important.

Bench pressing weights is also a good way to get definition in the arms. Take care not to attempt too much too quickly, however. Those with experience may want to move beyond just flat bench presses to press on an incline or decline.

Go for the core.
The area between the bottom of the pelvis and the ribs is commonly thought of as the core. Since a great deal of a man's sexual activity involves thrusting the pelvis, keeping a strong core is liable to help a man improve his thrust.

Planks are an excellent exercise for tightening the core. To execute a plank, a man gets on the floor, supporting his upper weight on his forearms and his leg weight on his toes. He needs to have his back straight, so that most of his body is resting several inches above the floor. By squeezing and tensing his stomach muscles, he maintains the position for as long as he can. This can be a very challenging position, but it adds substantial strength that is beneficial during intercourse.

Keep the back fit.
Especially in man-on-top positions, back flexibility can be key. This is an area where a little yoga can come in handy. The man should lie on his stomach on the floor, his legs out straight behind him and his arms bent by his side, palms on the floor. He then raises his back, shoulders and head up while straightening his arms, bending his back in the form of a cobra, and holding it for 5 breaths. This should be repeated several times a day.

There are many other exercises a man can do to keep his body fit for the bedroom, but these serve as a good starting point. For even better sex, a guy should be using a first-rate penis health cream (health professionals recommend Man1 Man Oil) regularly. A cream that contains a combination of Shea butter and vitamin E will help alleviate the eventual soreness, but a man should make sure it also contains L-arginine. This potent ingredient is a boon to the production of nitric oxide, which in turns plays a major role in promoting a healthier flow of blood to the organ - and a busy organ needs that blood!