How training abs can affect your sex life
Training your abs is more IMPORTANT than you think!
For those of you who may be too lazy to train them, you may want to start immediately... your sexual ability will THANK YOU :D
Prepare for your favourite type of cardio. Sexual intercourse can require a good level of core strength and endurance, especially when holding a position for a long period. The most core demanding positions can be for a woman on top of their partner.
The stronger your core is the more adventurous you can be. So if you already have a strong set of abs but your sex life is lacklustre, start experimenting with new positions that you and your partner will love!
This article has been put together to give you a more exciting reason to train abs, with the outcome of more enjoyable intercourse and increase the frequency of your orgasms.
All important ab exercises to improve your SEX LIFE
Keep up these exercises, which can be performed in the gym or at home, and not only will your abs become more toned, you'll also see vast improvements to sexual performance and pleasure.
Most standing sex positions require a good level of core and lower-body stability and a good level of strength. A dead-bug is an incredible exercise that works both your core and lower body heavily.
HOW IT'S DONE?
Lying down, making sure your lower back is completely flat, bend and lift your knees to a 90 degree angle. Hold your arms out directly in front of you and squeeze your abs. Slowly lower one leg and the opposite arm down towards the floor, almost as if you were stretching out, then return back to the start position. Focus on squeezing your abs throughout.
Kegel's are a form of isometric contraction that can be done no matter where you are. Practice your kegel's and feel the benefits in every position.
HOW IT'S DONE?
Stop yourself from urinating midstream. Once you know how to identify your pelvic floor you can do kegel's in any position.
3. PLANK TO PRESS
The plank to press movement is perfect to engage your abs, lower back and glutes while working to improve shoulder strength and endurance. Plank to press makes a huge difference when wanting to perform doggy-style, cowgirl or the golden arch.
HOW IT'S DONE?
Starting in a press up position, lower yourself down onto your forearms one arm at a time and the rise back into the press up position. It is important to maintain a straight back and do not allow your hips to drop towards the floor.
4. LEG RAISES
Leg raises heavily work the hip flexors and core muscles, which makes this a perfect exercise for positions such as; the pile driver, the spliter or the butterfly.
HOW IT'S DONE?
Lying on your back, engage your core muscles to keep your lower back flat. Keeping your legs straight raise them to a 90 degree angle and slowly lower them back towards the ground, avoid touching the floor throughout the set.
5. GLUTE BRIDGE
Glute bridges work the whole core. This can be transformed into a sexercise when performing the bridge position.
HOW TO DO IT?
Lie on your back, bring your knees to 90 degrees while keeping your feet flat on the floor. Lift your hips as high as possible and at the top of the movement, squeeze your ass and lower your hips back down.
We encourage you to train your abs for a stronger core and tighter pelvis, BUT over training can over develop the pelvic floor muscles. This can cause difficulty with penetration and may consequentially cause pain. We recommend dedicating 15 minutes, three times a week to an abdominal and core routine.
The BORING but IN-DEPTH stuff:
The pelvic floor is vital for women to ensure they have an enjoyable sex life. Pelvic floor muscles lie across the base of your pelvis to help keep the organs - bladder, uterus and bowel in the correct position.
These muscles are held in place by ligaments that support the organs, especially when placed under pressure by lifting, bending, carrying or straining. When this occurs this it is called intra-abdominal pressure. As the pressure increases on the pelvic floor the abdominals brace to ensure the pelvic organs are not being pushed down.
The everyday job that your pelvic floor fulfils, is keeping the bladder and bowel openings closed to prevent any unwanted leaking (incontinence) and then relaxing to allow the process of emptying these organs. Having a strong pelvic floor is highly beneficial not only to prevent potentially embarrassing public accidents but also by improving vaginal sensations and the ability to grip.
Not all women experience symptoms that are common with having a ‘weak’ pelvic floor. However, pelvic floor is just like any other muscle in the body, it has to be trained to become effective.
What PROBLEMS can occur with the PELVIC FLOOR?
Weakness, over tightness, ripping, or slow activation can be the source of pelvic problems. What can cause these symptoms?
Heavy or continuous lifting - Increases abdominal pressure that creates more strain for the pelvic floor.
High impact exercise - Vigorous training regimes that create impact begin to overload your pelvic floor.
Being overweight - May increase pressure on the pelvic floor muscles.
Smoking - Smoking on a regular basis can lead to a constant cough which can place unwanted pressure on the muscles.
Constipation - Straining in an attempt to empty your bowels can cause over-stretching and weakness. Difficulties with emptying your bowels may be due to poor relaxation.
Menopause - Vaginal changes when reaching menopause can increase the severity of your pelvic floor problems.
Thank you for taking a look at our tips for building abs to improve your sexual intercourse.
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