If you want to improve your skills in bed and have sex like a champ, then you've got to start focusing on your core. While this may sound strange at first, once you start adding these moves into your routines, you'll see a difference in your six pack and your romp sessions.
Kettlebell Swings are a great way to strengthen your core muscles while improving power and explosiveness from the ground up.
Here's how to perform a kettlebell swing:
1. Stand with your feet shoulder-width apart, toes pointed out, and knees slightly bent. Hold the kettlebell between your legs using a two-handed, overhand grip.
2. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs.
3. Now squeeze your glutes to extend your hips forward and swing the weight up. Let the weight swing back between your legs as you bend your hips and slightly bend your knees.
The floor bridge is a super simple exercise for working your hamstrings and glutes but it’s also VERY effective at improving your core strength during sex.
1. Lie on your back with your knees bent and feet flat on the floor, slightly apart. Arms are by your sides in a position that is comfortable and relaxed.
2. Slowly push through your heels, lifting your hips off the floor until your body forms a straight line from knees to shoulders.
3. Hold this position for a bit, then slowly lower your hips back to the floor.
Perform 3 sets of 18-25 reps.
Try to avoid lifting your hips too high, or arching your lower back too much as this can cause unnecessary strain or lead to an injury.
I should start out saying that kegels are not just for women and toning your kegels is definitely a great place to start when it comes to improving your sex life.
It may not be an exercise you see done at your local gym but if you practice kegel exercises (or pelvic floor exercises) for just five minutes, 2-3x times per day, you’ll most likely see significant improvement in your ability to have more intense orgasms, and improve erections.
Best part is, it’s easy to do and can be done anywhere once you know which muscles to target.
Here's how to work on your kegels:
Next time you go to pee, halfway through try to stop or slow down the flow of urine. Don’t tense the muscles in your glutes, legs, or abdomen, and don’t hold your breath. If you can slow or stop the flow of urine, you’ve found it!
Every morning, afternoon and evening for 5 minutes each do 10 kegels, and hold it for 5-10 seconds per rep.
Do these often enough and soon you’ll be a rockstar in the bedroom.