Aerobic exercises are physical activities that engage the body’s large muscle groups. It is a rhythmic and repetitive activity, including brisk walking, jogging, cycling, swimming, or dancing.
Such activities can improve cardiovascular health and function, blood circulation, stamina, and endurance when performed regularly.
Cardiovascular health can help improve your sexual performance, as it promotes enhanced blood flow to the genital organs. Plus, such exercises also boost your overall energy levels.
Strength training or resistance training exercises can facilitate the building up of muscle mass. They also increase muscle strength and enhance overall physical fitness.
These activities include weightlifting, bodyweight exercises, or resistance band workouts. Such activities also help strengthen the pelvic floor muscles, in addition to the muscles of the abdomen, back, and legs.
When the muscles of the pelvic floor are strong, they enhance stability, support, and endurance during sexual activity.
Also known as Interval training, High-intensity Interval Training (HIIT) is a training protocol that involves alternating between short bursts of intense exercise followed by periods of rest or lower-intensity activity.
HIIT is an efficient technique for burning excess fat and calories in a short period. It is characterized by alternating short periods of intense or explosive anaerobic exercise with brief recovery time until the point of exhaustion.
Performing such workouts regularly will improve cardiovascular endurance, which plays a crucial function in sexual health. Besides, they also boost metabolism, and energy, all of which can benefit sexual performance and stamina.
Kegels are the pelvic floor exercises, that specifically target the muscles present in the pelvic floor. These exercises train and strengthen the pelvic floor muscles and the core of the body.
Performing them regularly is beneficial for improving sexual function. As they boost the circulation of blood in reproductive organs. Besides, muscle training can also improve the functions of your urinary system.
The exercise is performed by contracting and releasing the muscles of the core and pelvic floor. By doing this exercise repetitively, the blood flow to the pelvic organs happens persistently.
Men experiencing difficulties in getting and sustaining firmer erections for sexual intercourse will see an improvement by performing Kegels regularly. The reason for this is increased blood circulation to the penile blood vessels.
Although Kegels do not instantly restore the erection function like ED medicines. But if you continue to do these activities daily, then you will see significant improvement in erectile response. ED can still be managed with medications like Kamagra 100 mg.
Yoga is an ancient practice that involves the combination of physical postures, breathing exercises, and meditation. Performing it regularly will improve your flexibility and strength. It has a calming effect on mind and body.
As per the sexual context, several useful yoga poses including downward dog, cobra pose, and seated forward bend, can be beneficial. They help stretch and strengthen the muscles of the pelvis, hips, and lower back.
These postures promote better blood circulation to the pelvis and also improve flexibility for performing sexual activity.
Moreover, yoga exercises also alleviate stress, anxiety, and depression symptoms. This can improve sexual desire and performance. It eliminates the symptoms of erectile dysfunction caused because of psychological factors.
Pilate exercises can help improve the health of your sexual function. Here are some exercises that you can do:
To perform this exercise, you need to lie on your back with your knees bent and feet lying flat on the floor. Now, take a deep breath, and as you start exhaling, squeeze your pelvic floor muscles and slowly lower one of your knees on the floor.
Inhale, and bring the knee back to its original position. You have to repeat the same with another knee. You can do up to 10 sets per day.
Begin by Lying on your back with your knees bent and feet resting flat on the floor. Breathe deeply and while exhaling, raise your one foot in the air slowly without moving your spine and pelvis.
Again, inhale and bring your foot back on the floor. You have to repeat the exercise with the other foot. You can continue doing this exercise for up to 8 counts.
Lie on your back, with your knees kept bent and feet lying flat on the floor. Now, slowly raise your buttocks from the floor while engaging your pelvic floor muscles. The shoulders are the area where the weight should be felt.
You have to stay in this position for a few seconds and then release. Return to the original position. This exercise can be repeated up to 5 times in 10 sets.
