Fitness Exercises for sex performance


The hip muscle is one of the largest muscles in the body and determines our physical performance, including male performance while making love. During sex, the hip muscles work hard, especially during penetration.

The hip muscles are divided into three, namely Gluteus maximus muscle, gluteus minimus, and gluteus medius.  Of the three hip muscles, gluteus maximus is the greatest and most easily trained muscle than the other two muscles.
To train them, you can practice the following movements. Before, don't forget to stretch and warm-up.

  1. Bosu Bridge

The lack of balance that this tool generates will test the strength of your leg muscles and core muscles.
Reposition your back on the floor and place both your feet over the Bosu balls placed with the bulging parts below.
Press both heel feet as a focus to lift the hips.
Tighten your hip muscles while on the top before returning to lower the hips to the floor.

  1. Single-Leg dumb-Bell deadlift

This exercise will train the strength of each leg, while also increasing its stability.
Start with a standing position with one foot at the front, holding both dumbbells in front of your thighs.
As you lower the dumbbell over the dry bone by bending the hips, gently lift your left leg backward.
Lift the dumbbell back to its initial position by straightening the hips and waist until the body is upright.

  1. Snatch-Deadlift Grip

With a wide stretch of hands and the back of the hand is at the top, this lifting weight movement will force the back muscles to work hard. At the same time, the toughest load usage that allows you to lift will train the core muscles and lower body muscles.
Stand with both legs as wide as the shoulder and grip the bar with a wide grip.
With both the hands and the back straight, use the muscular strength of the legs and hips to lift the load upward.
When the cross crosses the knee as soon as possible push the hips forward.

  1. Side Lunge and Touch

This movement will train hamstring muscles (back thighs), quadriceps (quads), the muscles of adductors, along with exercises for the hip muscles.
Stand with foot conditions aligned with the hips, holding both dumbbells on your thighs.
Take the far left step while keeping the knee position from being inclined ahead.
Bend the left leg while lowering the load. Position the right foot diagonal straight.
Go back to the starting position and repeat the move to the right side.

  1. Step-Up

This movement increases the scan rate while strengthening the strength of the hip muscle and the body's coordination system.
Hold both dumbbell's next to your thigh and place your left leg on top of a workout bench
Press your left leg's heel part and push your body up until you stand
After that, move the right foot to the floor, and repeat the movement.

  1. Cable Reverse Kickback

This movement focuses exclusively on hip muscles only.
Hook the right ankle into the cord.
Make sure both your knees and hips are slightly bent, then contract the hip muscles and gently kick your feet backward as high. Do it comfortably.

On the maximum stretch of legs, tighten your hip muscles, then return to the starting position. Perform this gesture by 15 reps, then replace it with the next foot.

  1. Bound Angle

Sit down until the soles of the feet meet each other. Then, place the hands on the ankles. Hold this position for 10-15 seconds, then relax. Repeat the position several times.




  1. Kegel

The right Kegel is to tighten the lower pelvic muscles (crotch area) as if holding the pee for 5 seconds. Then relax, and repeat for a few times. This exercise can be done anytime and anywhere. Kegel works to help you get longer erections.

  1. Leg Lunges

Turn the right foot, then bend it to form a position of 90 degrees. Lower the left leg, until it rests on the knee and toe. Continue the body forward and hand over the front of the chest. Do this alternately. Foot training also helps with the thrust while connecting. This sport can help the doggy or missionary position.

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