Sex-exercises

How To Prevent Annoying Muscle Cramps During Sex

Muscle cramps are a painful experience and there’s nothing worse than having your body work against you when you’re in the throws of passion. It can be hard work reaching climax and when muscle cramps hit they tend to happen at the worst possible moment; so rather than putting up with the pain or halting proceedings, there are some things you can do to banish them altogether.

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What causes muscle cramps?

The best way to avoid any type of body complaint is understanding what creates them. However, while muscle cramps are fairly common in both sexes of any age group, the exact cause of this annoying pain remains unknown. Currently experts believe it’s due to some type of imbalance within the body and the following list has been recommended as some of the possible causes.

  • Dehydration.
  • Muscle fatigue.
  • Excessive sweating.
  • Electrolyte imbalance.
  • Nutritional deficiencies in: calcium, potassium, magnesium.

How to prevent muscle cramps

Unfortunately, there isn’t a one-size fits all solution because the exact cause could be a range of factors occurring simultaneously. Therefore, the best way to prevent muscle cramps happening is to think about which possible cause fits your scenario. For example, if you tend to get muscle cramps when you’re sweating you might be experiencing some dehydration. Ideally, prevention would be to drink more water, but if you find that this doesn’t solve the problem, try a few more of the following remedies:

  • Drink more water before, during and after sex.
  • Remember to warm up before sex. This can involve foreplay and beginning with less strenuous positions. As you feel your body becoming warmer it becomes more pliable, so work up to positions that put more strain on your body.
  • Swap positions regularly if they put strain on certain body parts.
  • If nutritional deficiencies are the possible problem, eat more foods from the following groups:

Calcium rich foods

  • Dairy products such as yogurt, cheese and milk.

Potassium rich foods

  • Bananas
  • Oranges
  • Potatoes
  • Beans
  • Tomatoes
  • Cheese
  • Pineapple
  • Grapefruit
  • Apricots
  • Nectarines

Magnesium rich foods

  • Leafy green vegetables like spinach, broccoli, kale and cabbage.
  • Nuts and seeds.
  • Wholegrain foods such as rice, quinoa and grain bread.

Essentially, muscle cramps occur as an indicator that something is lacking within your body. They are annoying and can be pretty painful, so if you find they persist despite trying out a range of remedies, it might be time to see your GP.

Image via bokissonthrone.blogspot.com

July 9, 2015

Better Sex Exercises

We all know why we should get off the couch and into the gym – lose weight, get fit, look better in the mirror. But how many of us really follow through? OK, so how about this for a reason – better sex!

Fitness fanatics can attest: getting fit means a hotter sex life. You’re stronger and more flexible, and have greater stamina and more confidence from looking good. Sounds great to us! Here are five exercises that are designed to improve your sex life.

Low side lunges
Lunges increase your range of motion and flexibility. Low side lunges can help you bend into some great sex positions more easily. They also target your butt, and how doesn’t want to look better naked?

To perform a low side lunge: Stand with your feet twice the width of your shoulders, your waist slightly bent. Extend your arms in front of your chest with your hands held together. Shift to your right side, keeping your left leg straight while lowering your body down on your right, so that your right leg is bearing your weight. Immediately do this movement in reverse until you are standing back up, and then repeat the motion to your left. Start with 10 reps on each side of your body and increase gradually to 20 as you become more flexible.

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Kneeling hinge
This abdominal exercise strengthens your core muscles.

To perform a hinge: Kneel on the floor so that your knees are bent at a 90-degree angle to the floor and your toes pointed behind you. Keep your head, back and thighs in a straight line and lean back a few with your arms extended in front of you. Go slow and do not overextend yourself. Hold this position for three seconds before returning to the original 90-degree angle position. Start with five reps and gradually increase to 10.

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Seated leg extensions
The thigh muscles quickly succumb to fatigue during sex, which can increase discomfort and the amount of time you can devote to sex. Strengthening these muscles will allow you to enjoy sex for a longer period of time and hold positions much longer.

To perform a seated leg extension: Sit with your back straight and your knees at a 90-degree angle in a chair that does not wobble or swivel. Slowly pick up your foot and extend your leg and immediately lower it back down. Start with one set of 10 reps for each leg and gradually increase your number of sets to three. Wear light ankle weights to add resistance.

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Plié
Plié exercises strengthen your vaginal walls. Stronger vaginal muscles mean stronger contractions, which produce more intense and satisfying orgasms.

To perform a plié: Stand with your feet slightly wider than shoulder width apart. Your toes should point outward. Place your hands on your hips and bend your knees until your thighs are parallel to the floor, then push back up, with your weight focused on your heels. Move slowly when going up and down. Start with 12 reps and work your way up to 15.

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Bicep curls
Strength training naturally increases the level of testosterone, which boosts your sex drive. Performing bicep curls with hand weights increases your muscle tone, eventually allowing you to support your weight for longer periods of time in athletic sex positions.

To perform a bicep curl: Stand or sit with your torso straight and your hand, holding the weight, facing outward. Keep your elbow close to your body and curl your hand upward until the weight is at shoulder level. Contract your bicep while lifting the weight. Perform 15 to 20 reps with each arm.

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What are your favourite exercises that make you feel more confident?

Images: FitbieLivestrong / PrizmiVillage / Fitbie

January 31, 2014