Did you know? During sex with a partner, the amount of movement in our bodies is very high, it is strenuous, and we use muscles that are often dormant in our daily lives. If you find yourself panting and lacking stamina during sex, then it's a sign that it's time to consider embarking on an endurance-building exercise journey. There's no doubt that sexual stamina is a key factor in ensuring satisfying sex that enhances the sexual experience for both you and your partner, leading you to a more fulfilling orgasm.
In the quest to build sexual stamina, the solution may not be the magic blue pill, which is only suitable as a supplement, exercise and movement is the ultimate way to build lasting stamina and reinvigorate sex. And it pays off with much more than just enhanced sexual stamina, which can lead to a strong body and a perfectly toned body.
The role of stamina in sex
The endurance we normally refer to is not the narrow endurance of delaying orgasm sexually. It is multi-faceted and includes maintaining position, rhythm, stamina and delayed orgasm, which is a combination of abilities. Penetration and movement during sex requires muscle resistance and interval training. And while a strong core is vital for controlling movement and rhythm, upper body strength plays a pivotal role in controlling balance and stability, with certain sexual positions requiring more ability in this area. Also important is flexibility, which allows you to seamlessly transition through various positions with grace and ease. So stamina plays a much bigger role in sex than you might think.
Physical exercise is indispensable
Physical exercise is the foundation of everything, and working out consistently to build up your stamina has a profound effect on your sexual experience, and although you don't feel it noticeably, it really doesn't leave you breathless. Plenty of stamina also paves the way for you to attempt difficult moves. There are so many exercises to choose from when it comes to building your stamina, and the most important thing is to stick to it and not give up half way through, otherwise your previous efforts will be wasted. Choose the right type of exercise for you, don't keep pushing your limits, and take care to keep yourself safe from injury. Consult a medical professional if necessary!
Warm up before you start working out
Before performing an endurance building workout, it is important to prepare the body with a proper warm up. The first things to do are stretches, jumping jacks, side-to-side lunges, and movements that work the lower back. These preparatory movements prepare the muscles for the upcoming workout and reduce the risk of injury. Don't neglect your warm-up, it protects your body.
Kegel exercises (Optimal Sex Exercise)
Kegel exercises are very targeted and it focuses on the pelvic floor muscle groups which are very effective in maintaining the health and function of the sexual organs. By strengthening these muscles, incontinence problems can be improved and control during sex can be enhanced, which is why it is known as the best exercise for sex.
How to do it?
Firstly, find your pelvic floor muscle groups and imagine that you are holding your urine, the part of your muscles that you need to use to hold your urine are your pelvic muscles. Once you've found where they are imagine yourself holding and passing urine and keep trying to contract them, making sure you don't contract your glutes, abdominal or thigh muscles, just focus on your pelvic floor muscles. Repeat the above steps and try to perform 10-15 contractions and relaxations. Over time, you can gradually increase the number of repetitions and duration.
If you don't have a way to locate the pelvic floor muscles, try the glute bridge for a simple move. With your feet and upper body on the ground, feet shoulder-width apart, use your glutes to drive your lower back and hips to lift off the ground, keeping your hands firmly on the ground. Hold this movement for 15 seconds and repeat for 5-10 sets, which can effectively work your pelvic floor muscles.
Embark on These Energizing Exercises
Consider incorporating the following exercises into your stamina-building routine:
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Single Leg Lunge: Engage in lunges while facing each other, holding your hands crossed. This exercise targets your quads, calves, thighs, and glutes, bolstering lower body strength.
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Assisted Ham String Curls: Stimulate the large muscles behind the thighs with assisted hamstring curls. One partner sits on the hips of the other, lifting their legs while resistance is applied.
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Lying Leg Abduction: Strengthen your inner thigh muscles and abductors by performing this exercise. One partner lies on the floor with arms extended, while the other kneels between their legs and gently stretches them apart.
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Alternate Leg Abduction: Promote outer thigh strength with this exercise. One partner lies on their side, lifting their leg while the other offers gentle resistance.
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Leg Lifts: Enhance your core and upper body strength with leg lifts. One partner lies on the floor while the other stands, holding the legs as they are lifted and lowered.
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The Wheelbarrow: Elevate your upper body strength with this dynamic exercise. Assume the wheelbarrow position and perform push-ups as your partner supports your legs.
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Couple's Sit-ups: Collaborate in sit-ups to fortify your core and overall strength. These shared movements symbolize your united effort towards enduring intimacy.
Embrace Stamina as an Empowering Asset
There is no instant solution in improving sexual stamina, which must be a product of constant effort and intentional exercise. By exercising consistently, you will come to see endurance as an empowering asset that enhances your physical abilities and strengthens your ability to perform sexually and emotionally connect with your partner. The interplay of passion, intimacy and endurance is essential to any satisfying sex life.
