Exercises for Better Sex – Ladies, Check it Out!

 

Did you know that there are exercises for better sex?

Prepping for sex isn’t easy…especially as a woman!  

Sometimes, you need to shower, and sometimes, you want to shave.

Maybe you need to change your clothes or sometimes even your mindset! 

Preparing for sex can be stressful…and stress kills the chance that you will have SATISFYING sex – emotionally, mentally, and physically. 

If you take our advice and follow the exercises listed, you too can improve your sex life!

The BIGGEST mistake that people make when it comes to sex is getting advice from people who are only going at it from their personal experience. 

Personal experience is VERY limited when it comes to a topic as important as sexuality. Don’t see any just therapist. Please, find someone who knows what they are talking about!

In 15,000 hours of client research and all but completing a dissertation in clinical sexology, I am going to share my greatest exercise secrets for women to experience better sexual satisfaction!

Breathing Exercise for Better Orgasms

Being mindful about breathing is one of the easiest ways to improve your sexual pleasure. It’s also one of the most common things we overlook.

Remember to lock into your lovers breathing as a quick way to connect during sex. It’s the easiest way to figure out the flavor of sex they are interested in. Long, deep breaths. 

In the nose and out the mouth!

When you inhale, your stomach goes OUT.

When you exhale your stomach sucks IN. 

Inhale through the nose – BELLY OUT.

Exhale through the mouth – BELLY IN! 

Notice your hips and thighs wherever you are seated. 

Inhale through the nose.

Exhale through the mouth. 

Open your eyes and come back to the present moment!

It is really important to breathe through things like seduction, sex, and intimate moments. 

Breathing slows down everything to a more PRESENT and more AWARE state of being.

If you are not comfortable with where you are positioned move around and get comfortable. Connect your body to the rhythm of your inhale pushing your stomach out. and as you exhale suck in your stomach.  

 

Breathing and being engaged with your inhales and exhales is the quickest and easiest way to transform your sexual life if you desire better and stronger orgasms.

Last Longer During Sex

In my 10 years of being a therapist, I have realized that there is no “optimal” level of speed, pressure, or sexual frequency that’s guaranteed to increase happiness in the bedroom.

All sexual individuals do seem to agree on one thing – they want the CHOICE for sex to last as long as they want it to last.

Many times, we rely on the physical body to lead the way and our bodies aren’t always able to maintain stamina during sex. 

If you have no motivation to get your body in shape, then get a personal trainer! It truly changed my life! 

Here is a quick version of what you can do to strengthen your body: 

Physical Exercises for Better Sex

Set a timer for 20 minutes and repeat this routine until the timer goes off or until you can’t anymore!

1.   Plank for 30 seconds
2.   Glute bridges for 15 reps
3.   Squats for 10-15 reps
4.   10 Kegels for 10 reps

Planks for Endurance!

Core strength is paramount for good health – sex included. Planks are a great way to build muscles around your abs, back, and pelvis. All of this can make a difference for lasting longer in bed.

If you have never done a plank, I suggest you do what my trainer, Pascale Lean, taught me: put a broom handle on your back, and line it up with your spine to make sure you are doing it right.

1. Start in a pushup position and then drop to your elbows. Your feet should be closer than shoulder-width apart with your toes grounded into the floor.
2. The core needs to be tight to prevent your lower back from sagging. Your shoulders should roll back and down, and your neck and head should be neutral to maintain a straight line.

Thrust Better with Glute Bridges!

Glute bridges not only work the pelvic floor, they also help your hamstrings and glutes so you can thrust better, providing more pleasure for you and your partner.

1.  Lie on a mat, knees bent, feet on the ground, and palms on the floor at your sides. 
2.  Focus on your core as you push through your heels, raising your pelvis off the ground. Ensure that your     shoulders and upper back stay glued to the mat.
3.  When you reach a stiff bridge position at the top, squeeze your glutes. Then slowly lower back down.

Squats for Sensations!

If you feel like you have a low sex drive GET YOUR SQUAT AND LUNGES ON!

This powerful pleasure-enhancing exercise can increase testosterone (women have testosterone too!) levels increasing blood flow to the pelvic region, which helps with more intense sensations. 

Squats are great for toning and shaping the legs and booty. Additionally, all that blood pumping below the waist can also improve your ability to become aroused during sex. 

Oh…and squats strengthen and prepare you for those times you’d like to get into a different sexy position, such as girl on top. You will be doing more work, so you will need the endurance if you want to try some of the more fun positions. 

1. Stand with your feet about shoulder-width apart and arms down at your side. Women with WIDE hips, point your toes out at a 45 degree angle to prevent knee issues.
2. Keeping your heels on the floor and most of your weight on your heels, initiate a bend at the waist first, then bend the knees, as if sitting in a chair. 

Kegels for Strength and Sometimes Pride

You probably know that keeping your pelvic floor strong is important for avoiding any embarrassing accidents and prolapses, but did you realize it’s critical for a good sex life too?

Vaginas are pretty temperamental sometimes, and for some women, their muscles squeeze or spasm when something is entering it. This feeling can range from mildly uncomfortable to painful. 

If intercourse has been painful, the pelvic floor muscles, which wrap around the vagina, tighten up and close the vagina protectively. That could be a good idea initially, but not if they don’t open up again. Sex won’t be fun!

There are exercises a woman can do that may help called Kegel Exercises.

1. To perform Kegel exercises effectively, you’ll need to first identify the right muscles. The easiest way to do this is to stop urination midstream. The muscles that help you do that are the ones used in Kegels.
2. Contract these muscles as much as possible and hold for a goal of 5 seconds. Release for 5.
3. If you’re just starting, work your way up! Do 50% squeeze instead of 100% for the first week! For best results, practice 10 Kegels three times a day – not just during your sex workout. 

If you have pelvic floor issues I highly recommend going to a pelvic floor physical therapist. If you live near West Hartford CT, I know the best pelvic floor PT in the state! Feel free to reach out and I will give you the contact info. 

 

Are you ready to learn more and unlock a more satisfying experience?

BLISS: Proven Methods for Improving the Female Orgasm

 

 

About Life Coaching and Therapy

Life Coaching and Therapy (LCAT) is a therapy and coaching practice that transforms our clients lives through our flexible. Multi-technique approach and pleasure-skills training provided by systematically-trained and licensed therapists!

Get to know our founder and owner, Amanda Pasciucco, (a.k.a. The Sex Healer) PhD, Licensed Marriage and Family Therapist (LMFT), and an AASECT Certified Sex Therapist (CST) that has developed innovative therapy programs and therapy videos that get results.

Our team of compassionate, licensed therapists and certified sex therapists help all clients who visit us for a variety of personal, relationship, intimacy and sex problems.

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Learn more about how LCAT can help improve your life at What We Do.