Flex This Valentine’s Muscle EVERY Day!!
If there’s one thing that getting older has taught me, it’s this: Gravity affects everything — even your sex life. For women, a firmer body will bring you more sexual pleasure, since weak core and pelvic muscles make it harder to achieve orgasm. Of course, overall fitness is key-there’s plenty of research to show that women who do certain exercises regularly experience more-and better orgasms. Yep, quality and quantity count here. This month, we’ll focus on exercises that will help you get your groove on… both in the bedroom and everywhere else.
You may remember your doctor telling you about Kegels after you gave birth, or you may have heard friends talking about them. They’re the inner vaginal and pelvic floor exercises that help control everything from bladder function to bedroom bliss. The basic move is to contract and release the muscles of your vaginal wall, but keep reading and I’ll give you some must-have variations.
Get Your Sex Flex
We all remember when pop star, Sting boasted of experiencing hours upon hours of sex because of his tantric yoga practice. Today, he admits it was just a joke, softening his stance to say that his sex life consists of four hours of begging, then a movie and then dinner. Whatever the case, there is truth to the notion that yoga can spice things up in the bedroom. A 2009 Journal of Sexual Medicine study found that regular yoga practice improves desire, arousal, orgasm, and overall sexual satisfaction in women. I find that a great yoga workout gets me warmed up and lubricates every muscle-inside and out-which becomes more and more important as we get older. And, if half of lovemaking is loving yourself, then treating your body like the temple it is for an hour in various yoga poses can be the perfect foreplay for great sex later.
Here’s one of my favorite yoga poses… Downward Dog
Kneel on your hands and knees, and lift your hips up into an inverted “V” position with your feet on your tiptoes. Press through the hands, opening shoulders. Lift your sitting bones high, feeling the lower back moving into an inward curve. Slowly start to start to straighten the knees, pressing your heels toward the floor, keeping feet parallel to each other. As you get more flexible, keep trying to press them all the way down. Hold for 30 seconds or more.
Pilates also can transform your bedroom prowess. Doing the Pilates Hundreds correctly can help with that darned gravitational pull and also make your Kegel exercises more effective. This exercise is really about learning to stabilize. It builds muscular endurance, which comes in handy when you want to experiment with a new sexual position. Core strength also betters your time in bed, in any position, since you’re able to support your weight more effectively and move more passionately and freely.
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THRUST YOU MUST
Before you slip between the sheets, make time in your workout for the pelvic thrust, which you can combine with Kegels for a great lower-body workout both inside and out.
Lie on your back with your knees bent, feet hip distance apart. Roll the shoulders under you and press your feet into the floor, lifting your hips up in the air. Bring awareness to the area of your pelvic floor, including the muscles of and around the vagina. Begin to contract your vaginal and anal muscles as though you were trying to stop the flow of urine. Contract on the exhale, release on the inhale. Try different Kegel variations to continue strengthening that area like the one below.
Your No-Fail Kegel Kit
1. Elevator up: Think of your vagina as an elevator, hold the main floor, then up to floors two, three, four and the penthouse, then release one floor at a time.
2. Flutterby: Count in quick beats, “and a one, and a two, and a three, and a four” as you quickly contract and release your vaginal muscles.
3. Five & Five: In this variation, contract for five breaths, and then release for five breaths.
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