This was truly a great article I found at Discovery
Heath and Fit and what a great way to SEXERCISE!!!. I find the Kegel Technique very interesting.
Warm Ups for Sex
Unlike the muscles in our arms or legs, sex
muscles are rarely active during the course of the day. However, by
strengthening these "secret" muscles, couples can enjoy more intense
sex. Kegel exercises firm the muscles of the vagina, helping women gain muscle
control (to grip the penis) and reach orgasm more easily.
Men can use this exercise to delay ejaculation by
contracting the pubococcygeal (PC) muscles just before orgasm, then fully
relaxing them. Named after Los Angeles
physician Arnold Kegel, these exercises strengthen the PC muscles in the
pelvis. Though sometimes confused with the abdominal muscles, PCs are the
muscles used to stop the flow of urine midstream (not the muscles used to hold
in your stomach or tighten your buttocks).
Here's how Kegels work: Contract your PC muscles
by clenching, as though stopping urine, and hold for at least two to three
seconds per squeeze. Inhale as you squeeze each time and try to fully relax
your muscles between each contraction. So you don't get sore, start with just
10 or 20 squeezes. Kegels can be practiced nearly anytime and in any place.
Stretches for Sex
The following pelvic stretches will help keep the
muscles used during sex limber and flexible and help facilitate orgasm. Each
stretch can be done in the bedroom on a firm mattress or on the floor. Wear
either loose clothing or nothing at all, and consider playing your favorite
music. As these exercises can arouse strong sexual desire, you may wish to try
these with your partner.
Pelvic Lifts
Lie on your back with knees bent and slightly
apart. Feet should be flat on the floor and arms at your side. Inhale,
clenching your abdominals and buttocks and lifting the pelvis until your back
is straight. Take care not to arch your back. Breathe as you hold the position
for at least 10 seconds. Exhale as you lower your body and repeat the exercise.
As with the pelvic lift, knees are bent and
slightly apart. Your palms should face up. Inhale and lift your pelvis just
slightly off the ground. Then, exhale and let it down so your lower back
bounces gently against the floor. Experiment with variations. Your goal is to
feel a sense of openness and release.
The Butterfly
Lie on your back with knees bent. Feet should be
together and flat on the bed. Next, pull your feet in until they touch your
buttocks. Turn your ankles so the soles of your feet are facing each other and
touching. Your knees will point out to the sides of the bed.
Lower your knees toward the bed taking care not
to force them down. You or your partner may gently press downward on your inner
thighs. When your knees are as far apart as is comfortable, hold for 60
seconds. Gently bring the knees back together with your hands and relax.
This exercise can also be done sitting up,
back-to-back with your partner. Sit up as straight as possible with your spines
pressed gently together. Relax your shoulders and keep your head in line with
your spine. Bring your feet in as close to your body as possible, and turn them
so your soles touch and knees point out. Clasp your feet. Breathe deeply and
watch as your knees begin to lower, taking care not to force the knees down.
Sexual Fitness
There are many other exercises and stretches that
can enhance not only our sex lives but our mental and physical health. Yoga and
dance classes offer great workouts and help stretch the pelvic region. Swimming
and other sports that involve kicking motion, are also beneficial. Regular
exercise of almost any kind helps elevate energy, stamina, passion, pleasure.
