Exercising For Better Sex

Today I’d like to talk to you about exercise. There are many articles and books written about exercising for weight loss, or for strength, or for endurance, or for an attractive body – these are all important goals. But ask the average person why he/she is exercising, and inevitably the answer will somehow be related to sex-appeal.

If we exercise to become sexually attractive, shouldn’t we consider exercising to be sexually competent as well? Does it make sense to spend hours in the gym “for show”, and none “for function”?

Today’s discussion is perhaps the first one of its kind – a discussion of muscular development for better sex, and better sexual performance. I will try to cover the different areas that can improve your capabilities and allow you to perform the kind of acrobatic and intense feats you see in movies.

Cardiovascular Health
One very important aspect of sexual functioning is blood circulation. We need the heart to be able to pump blood efficiently to our extremities, which means we need a strong heart muscle. Muscles grow and strengthen when you challenge them, bring them to extreme states that they aren’t used to – therefore to strengthen the heart we need to practice safe ways to produce peak stimulus for it.

The best way to achieve this is High-Intensity Interval Training (known as HIIT), or in other words – alternating mild effort with high-intensity effort in short intervals. The process is pretty simple:
1. Choose your favorite form of cardio – running, cycling, rowing (my favorite), stepping etc.
2. Choose one of the protocols mentioned below or a combination thereof.
3. Perform the protocol at least 3 times per week.

Beginner protocol
Alternate 30sec high-intensity effort with 90sec mild effort, repeat for 30-40 minutes per session. Example -

• 5min warm-up jog
• 10 X (30sec fast run -> 90sec walk)
• 5min relaxed jog

Intermediate protocol
Alternate 30sec high-intensity effort with 30sec mild effort, repeat for 20-30 minutes per session. Example -

• 5min warm-up jog
• 20 X (30sec fast run -> 30sec jog)
• 5min relaxed jog

Advanced protocol (aka Tabata)
Alternate 20sec all-out sprints with 10sec low effort, repeat for 4-6 minutes of pure, excruciatingly painful effort. Example -

• 5 min warm-up jog
• 8 X (20sec all-out sprint -> 10sec walk)
• 5 min relaxed jog

Note – for Tabata to work, the sprints need to be real sprints, 100% of everything you’ve got, no discounts. Also bear in mind it is only suitable for advanced athletes who are already in very good shape; here’s an example of Tabata applied to burpees:

Muscular Endurance
Consider which muscles work the most during sex – abdominals, lower back, arms and shoulders (for supporting your weight), hip flexors etc. If you want to be able to use them for hours without getting tired, you need to exercise them in motions that are similar to the ones you can expect in sex. You can choose any exercise that seems appropriate; here are some of my personal favorites.

1. Pelvis push-ups (you won’t find these in any exercise book, trust me):

• Get into plank (push up) pose.
• Spread your feet a little more than shoulder width.
• Start slowly moving your pelvis down to the floor, and then up towards the ceiling (as high as you can), and repeat – about 2-3sec each way. Try to maintain this for at least 10 minutes without pausing; you will feel your abdominals, hip flexors, glutes, arms and shoulders burning like hell. That’s good.

Note – This is basically sex in missionary position with an exaggerated range of motion; just imagine you have a 40″-long member…

2. Hindu push-ups (aka  “chaturanga dandasana”):

• Start on all fours, then raise your butt up and straighten your legs until your body forms a triangle where your butt is the top corner.
• Bend your arms until your nose reaches the ground, then slide your body forward along the floor, in a wave motion, until your back is arched and your nose is facing the ceiling.
• Raise your butt back up and repeat to failure.

3. Cat-cow pose:

• Start on all fours, bringing the wrists underneath the shoulders and the knees underneath the hips.
• On an inhale – stick your butt up towards the ceiling, drop the belly down, and arch your back while lifting your head to look at the ceiling.
• On an exhale – push your butt down towards the belly, round your back and lower your head down to look at your navel.

Note – Try to feel the full range of motion of your pelvis tipping forward and tucking back, and your back arching and rounding. Repeat 10-20 times.

4. Leg raises:

• Lie comfortably on your back, legs together, arms on the floor.
• Slowly lift your legs up until your toes are facing the ceiling.
• Push your hips up until your butt is above the floor.
• Gradually lower your butt, and then your legs, to the floor.
• Repeat.

Note – raising your butt of the floor is MORE important than just raising your legs. Emphasize this phase.

5. Orgasm reflex (originally from Wilhelm Reich):

Note – this is an exercise for special occasions, but it has tremendous effects, both physically and psychologically. I perform it about once a month, and only towards the end of my workout, when all the muscles are fully warmed up.

• Phase 1 (10 minutes). Lie down on the floor, knees bent. Place your fists underneath your heels. Push your pelvis as high up towards the ceiling as you can; ideally your genitals should be the HIGHEST point in your body. Keep pushing up as hard as you can for 10 minutes straight; don’t just keep it in place, push up, constantly, otherwise it will lower with time (see picture below).
• Phase 2 (10 minutes). Remove fists and place your heels on the floor, relax your hands. Now push your pelvis up again and keep pushing for another 10 minutes.
• Phase 3 (15 minutes). Start moving your pelvis up and down rhythmically, as fast as you can, and with the biggest range of motion possible (it helps to have high-tempo music playing). Try to let your body find a natural rhythm instead of forcing movement – after being stuck in a static position for 20 minutes, your body WANTS to move. Basically this part looks like you’re shagging the sky.
• Phase 4 (10 minutes). Lie down on the floor, spreading your arms and legs slightly sideways. Close your eyes. Relax. Breath slowly and don’t move.

Orgasm Reflex

Flexibility
This is more important for women of course, but it helps when the man is flexible as well. Try to devote a few minutes each day – the key to flexibility isn’t high workload, but rather high frequency. Perform static stretches, at least 15s in each pose and in each direction.

Here are some good stretching ideas:

Stretching Ideas

Timing
Don’t forget, muscles are sore the next 1-2 days after a workout, so try to time your workouts in a way that they don’t make you sluggish and sore when you have to perform. The day after dates is always a good choice, since it is less likely that you will get action in the next 1-2 days (if you’re dating one girl).

If you’re dating several girls and have to perform every day, you’re probably getting a lot of exercise as it is. In this case I would concentrate more on challenging yourself during sex, since you have fewer opportunities to exercise outside of sex. When you do find an opportunity to exercise, make it count – your workouts may be infrequent, but you can make them very intensive to compensate.

Most of all, have fun and try to improve every day. That’s what counts!