It goes without saying that being physically fit and healthy makes you a more attractive sexual partner. But can being fit also make you a better lover? You bet.
There's a load of exercises, foods and tricks to boost your libido, improve your stamina and shift your sex life up a gear.
I'm not talking about improving your cardio fitness to stop you getting puffed out too quickly (although that's not a bad place to start). I'm talking about exercises designed to encourage your body to release more sex hormones and to strengthen those muscles involved in sexual intercourse.
1 | Boost Your Testosterone
Male sex hormone testosterone is a chemical our bodies produce naturally, making men act like, well, men. And that includes having a high sex drive. Regular, short, intense bursts of interval training have been shown to increase testosterone production in men (and will help you lose weight). Try this 20min cardio blast 2–3 times per week. Warm up for 3-4mins, then exercise as vigorously as you can for 30secs, to almost complete exhaustion. Rowing 200m as fast as possible is a good option as it will also work a wide array of muscle groups. Recover at a slow-to-moderate pace for 90secs. Repeat 7–8 times. Strength training also helps, so lift weights at least twice a week, preferably 3-4 times.
2 | Increase Your Stamina
The last thing you want is your muscles to burn out and give way early during sex. To reduce the chance of this happening, you need to work the muscle groups used when thrusting. Try:
Lying hip extensions
Lie on your back, knees bent. Push your hips upwards, squeeze your glutes and pause, repeat for 60secs with only a 20sec rest between sets. Keep going for as long as you can. Repeat three sets to exhaust.
Swiss ball hip flexor stretch
Go down on one knee and put your back foot up onto a small Swiss ball, lunge forward and reach up with the opposite arm over your head for an extra stretch. Hold for 30secs and repeat twice on each side.
3 | Strengthen Your Pelvic Floor
Pelvic floor exercises aren't just for women – you can do them, too. The pubococcygeus (PC) muscles are responsible for stopping urine flow, and exercises to strengthen them are known as "Kegels" after US physician Arnold Kegel. Practicing Kegels will improve the strength of your pelvic floor muscles, enabling you to delay ejaculation by contracting pre-orgasm.
To start, practice interrupting the flow of urine. Once you become familiar with contracting these muscles you can practice whenever you like: contract, squeeze and relax. Try holding for 5secs and relaxing, in sets of 10.
4 | Get Into Position
To improve your flexibility, practice these three yoga positions every day.
Downward Facing Dog
Stand with your feet 1m apart and place your hands on the floor in front of you at the same width apart, push your bottom into the air. Hold for 1-2mins.
Lie face down, push your upper body upwards using your forearms, with hands in line with your shoulders. Hold this position for 1–2mins.
Place your hands in front of you, between your feet, rock forward and balance with your elbows on your knees.
5 | The Food Of Love
Diet is a key component in any training regime. It can be as important to consider when you eat, as what you eat. Studies have shown that intermittent fasting can help your body to produce more testosterone. A great example of this would be the 5:2 diet, which involves eating only 600kcals on two days of every week.
Adding these exercises to your routine can help make the difference in the bedroom. Why not give them a try and if you have any questions please let me know @harryjamesonPT