Planks are great for building upper body and core strength — both important for military-style positions. Squeeze your glutes at the top and repeat times for 3 sets. Kegel exercises work muscles in the pelvic floor, which are also the muscles responsible for holding erections and powering ejaculations. Hold for seconds and release. Pelvic Tilt This is probably another new move for you men out there. Leg lowers are the perfect standard exercise to do that.
Get our mobility guide to ease pain and soreness. The goal is to increase the squeeze duration, intensity, and number of repetitions. Push-Up Another important way to build upper body strength is a good old fashioned push-up. Come into a full plank position on your hands, and position your hands directly under your shoulders for a narrow push-up, or wider than shoulder-width apart for a wide push-up. Try engaging them while sitting, or laying on your back. Try to keep the back as straight as possible, and if you want to increase the stretch at all, hinge forward at your hips slightly. This is a very subtle move, but helps not only to tie in the kegels and pelvic floor work, but to help stretch the lower back to prevent injuries. Hold for 30 seconds for beginners and work your way up to 60 seconds. Come onto your hands and knees with your hands directly under your shoulders. Relax the glutes and lower the hips back down to repeat times. You should feel a stretch in the back of your legs at the bottom, then power up through your heels pressing your hips forward. Gentlemen, all you may need are a few exercises for increased energy and more stamina under the sheets. Press back up to the plank and repeat. Pelvic floor muscles are also beneficial for issues such as an overactive bladder, erectile dysfunction, and premature ejaculations. Make sure to draw your shoulders down your back, and relax your shoulders away from your ears. Start by holding the sandbag at your chest, and position the feet a little wider than shoulder-width apart and knees and toes slightly turned out. Squeeze your glutes at the top and repeat times for 3 sets. Pelvic Tilt This is probably another new move for you men out there. Start by laying on your back, with your knees bent and your feet flat on the floor, hip-distance apart which is usually narrower than you think. Once you tilt the pelvis to flatten the back, release and repeat times, feeling a small stretch in your lower back. Be sure not to let your lower back arch, and keep your abs tight the entire time. Start to open the legs wide, until you begin to feel a stretch. Relax all your muscles and lay you spine in a neutral position, with a small space in your lower back you should be able to fit a finger or two beneath the small of your back. These eleven exercises are all you need to know for good performance in the sack and better sex! Most men never stretch their inner thigh or groin area, but stretching out these muscles is vital, not only for preventing injury, but also to help increase blood flow to the genitals — which again, helps with erections. Lay on your back with both feet flat on the floor and your hips and lower back pressing into the floor. Have a seat on the floor and straighten your legs in front of you.
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