Promote flexibility
Working on your range of movement in the gym is crucial, but it’s not until you’re home and between the sheets that the benefits of being limber really start to show. The following yoga move, which comes courtesy of yoga sports specialist Diane Lee (left), promotes flexibility in the hip flexors, groin and quadriceps, to boost both your stamina and your dynamism in the bedroom.
Improve sexual stamina
When you lean over your partner in the missionary position your quadriceps need to lengthen as your hamstrings contract. “If the hamstrings are weak and the quads tight, then these muscles will soon fatigue and the rhythm and fluidity during the height of passion will be lost,” says Lee. “The following exercise should help to improve stamina through strengthening both the hamstring and quads for the dynamic movements needed in both missionary and doggy.” Do it two or three times a week and you should start to see significant improvements in your bedroom performance in less than a month.
The bridge pose (setu bandhasana)
Start by lying on your back with your feet hip-width apart and your heels tucked in to the back of your buttocks. Rest your arms beside your hips with the palms facing down. Your big toe, little toe and heel should all have even weighting through the feet.
As you inhale, lengthen your spine and activate the pelvic floor muscler which can be found when squeezing the internal rectal area. Known in yoga as “mula bandha” or the "root lock", if lifted well enough it will also support the spine by activating the lower-abdominal core.
As you exhale, start to raise your buttocks off the floor, opening the front of the thighs. Inhale and exhale at the top of the movement then lower your buttocks to the floor before breathing in again. This will naturally make the pelvic floor muscles work harder. Repeat the move several times, up to a maximum of 12, for five to 10 minutes. If you’re having trouble executing the move correctly, get your partner to hold on to your feet for support and grounding. She's bound to oblige if you reveal your ultimate goal.
As you inhale, lengthen your spine and activate the pelvic floor muscler which can be found when squeezing the internal rectal area. Known in yoga as “mula bandha” or the "root lock", if lifted well enough it will also support the spine by activating the lower-abdominal core.
As you exhale, start to raise your buttocks off the floor, opening the front of the thighs. Inhale and exhale at the top of the movement then lower your buttocks to the floor before breathing in again. This will naturally make the pelvic floor muscles work harder. Repeat the move several times, up to a maximum of 12, for five to 10 minutes. If you’re having trouble executing the move correctly, get your partner to hold on to your feet for support and grounding. She's bound to oblige if you reveal your ultimate goal.
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