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1. Pelvic Lifts. Lie on your back with your knees bent and your feet flat on the floor. Take a deep breath and simultaneously flex your abs and buttocks and lift your pelvis up with your spine straight. Your upper body down to your knees should be flat like a table top. Hold in this position with your abdomen firm and sucked in for 10 seconds, breathing deeply all the while. Slowly release down as you exhale out. Take a brief rest and repeat.
2. Groin Stretches. Sit on the floor with your legs stretched out in front of you. Pull your legs in and position them in front of you so that the soles of your feet are pressed together. Your legs will make a diamond shape. Let your knees drop to the floor until you begin to feel a stretch and pull in your groin muscles. Don’t force this stretch. Go down as far as you can without feeling pain. Men aren’t often very flexible in this area, so a little pressure usually does the trick. Overstretching this area can cause painful tearing so be careful not to overdo it. Hold this position for 20 to 30 seconds. When completed, use your hands to help guide your legs back together.
3. Reverse Crunches. Lie on your back with your legs up in the air bent at a 90 degree angle. Put both of your hands at your side to maintain equilibrium. Your lower legs will be parallel to the ground and your upper legs will be at a 90 degree angle from your upper body. Reverse crunches are like regular crunches, but you are lifting up your legs and butt instead of your head and shoulders. Roll your pelvis forward, lifting your butt and hips off the floor. Hold for a few seconds and release. Do three sets of 15 to 20 reverse crunches 4 times a week to get optimal results.
4. Lunges. Stand with your feet hip-width apart and step forward with a straight back. Take a long step so that when you lunge forward, your thigh is parallel to the ground. Your other knee will come close to touching the floor. Push back into a standing position and repeat with the opposite leg to complete one repetition. Do three sets of 8 to 12 repetitions 4 times per week.
5. Cardio Exercise. Cardio workouts improve blood flow to the whole body, including the down part, and that can lead to better orgasms and harder erections. Cardio can greatly improve your stamina and will allow you to keep your cool longer when having love at night. The more exhausted and excited you are, the more likely you are to finish earlier than you would like to. Exercise releases endorphins, the “happy” brain chemicals that reduce stress. A reduced stress level has a hugely positive effect on your intercourse experience and performance. Add a cardio workout to your routine 3 to 5 times a week for 20 to 60 minutes each time.
6. Kegel Exercise. You build muscles in your arms to be able to lift things better. You work out your leg muscles in order to run faster, jump higher and perform longer. It just makes sense that building and toning muscles that involve your genitals will naturally make your performance in bed stronger and better.
