You can improve sexual health not only by taking special medications but also doing special sports exercises. They help to strengthen and stretch the muscles of the pelvic floor, abs and hips, thanks to which the male body improves the ability to control processes including those related to the sexual function.
1. Plow Pose Exercise (Shoulderstand Position)
Put something on the floor and lie on your back. The head should be about half a meter from the wall. Arms should lie along the body. Now raise your legs up and lower them back (towards the head) trying to reach the wall. If you succeed, you need to lower your legs as low as possible. Most likely, the first time you will not succeed, but over time you will develop the necessary flexibility and strength.
You need to be in this position until you feel discomfort. Then take a few deep breaths in and out, and return to the starting position. If you are easily doing this exercise, try to perform it so that your toes touch the floor.
2. Bow Pose
Lie on your stomach in a pose with your legs bent at the knees. Now raise your legs and try to grab your ankles with your hands. Inhale, stretching your legs up, then exhale, dropping a little down. If you can’t grab your legs, use a towel or belt as a bundle. At the initial stage, perform up to five repetitions, and then you can increase them to 10-15.
3. Lying Hip Raises
The technique for performing this exercise is as follows: lie down on the floor, put your hands along the body. Pull your legs as close to your buttocks as possible. Lift your toes up slightly, focusing on your heels. Gently raise your hips above the floor as high as possible, and then lower it down smoothly. Perform several repetitions, starting with 5-10 and culminating with up to 20. You can also do several sets (the optimal number is 3-4).
Bottom lifts is one of the safest exercises for strengthening gluteal and pelvic muscles. It can be safely performed by people who do not have significant physical training.
4. Bicycle Crunches
Lie on your back tightly to the floor. Put your hands behind your head. Lift your legs up and bend them at the knees, creating a 45-degree angle. Start simulating the movement of the bike with your feet. To begin with, adapt to this movement, and then, at each approach of the knee to the head, try to reach it with the elbow of the opposite hand (for example, the right knee – the left hand). Do up to 10 repetitions. Perform bicycle crunches for one minute, three to four times a week for best results.
5. Kegel Exercises
Contrary to a popular misbelief, these exercises are not just for women. To perform the male version of Kegel exercises, first you need to find the pubic-coccygeal muscle. Imagine urinating and then stop urinating with a quick muscle contraction. The pubic-coccygeal muscle is responsible for these contractions. Then lie down on the floor and contract this muscle up to 20 times, delaying for 2-3 seconds. Ideally, you need to learn how to contract this muscle to 10 seconds. At first, it will be easier for you to perform Kegel exercises lying down, but soon you will be able to do it in a standing position.
Benefits of Muscle Exercises in the Pelvic Area
- Improving blood flow. The main function of blood circulation is to deliver oxygen and nutrients, which are necessary for the normal functioning of organs. Stagnation in the pelvis can provoke diseases such as benign prostatic hyperplasia, prostatitis and urethritis. Moreover, good blood circulation is necessary for the delivery of this vital fluid to the cavernous bodies of the penis, which ensures a high-quality erection.
- Burning fat. Regular exercise will help burn fat. This will not only positively affect your appearance, but also reduce the risk of developing erectile dysfunction. Indeed, obese men who neglect physical activity are much more likely to experience erectile dysfunction than those who regularly do exercise.
- Maintaining tone. Even short-term home workouts will enhance your overall health, sense of well-being and improve your tone (both physical and psychological).
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Thus, with the right exercises you can improve your sex life. Do not wait for instant results, the body must adapt to the loads. Gradually, you will get trained and undoubtedly see the result in your sex life.
I’m an Oncologist and Hematology Specialist primary located in Bryn Mawr, Pennsylvania. I have over 55 years of experience in the medical field and more than 20 years of practice. I’m skilled at the treatment & diagnosis of a large array of ailments & diseases in adults.
- American Board of Internal Medicine Certification in Internal Medicine
- American Board of Hematology Certification in Hematology
- American Board of Medical Oncology Certification in Medical Oncology