Health is multidimensional, and when it comes to self-esteem and emotional well-being, performance, and a fulfilling sex life are of great importance to maintaining an emotionally healthy life. Sexual encounters are part of our nature; sexual satisfaction is a central factor, both with a casual partner and a long-term one, so both members remain healthy and happy.
That is why at FastlyHealwe do not want to ignore the importance of this aspect; therefore, in the following article, we will give you some tips and exercises to improve performance in bed for men and women and discover how these can have effects. Positive also in your integral health.
Factors influencing performance in bed
You have to understand what is involved in sex to improve performance in bed. A sexual encounter is an act driven by three fundamental reasons:
- The need to reproduce.
- The need to feel pleasure through the senses.
- The relationship with the partner.
For these reasons, it is an act for which we are programmed to enjoy it, to live intimately, and not achieving it means that something in our inner order is out of balance. Several factors can cause our performance in bed to be low or not as usual; among these, the following are commonly found:
- Stress and worries.
- Tension or problems with the partner.
- Hormonal changes.
- Sexual alterations.
- Fear of poor performance in bed.
Exercises to improve in bed
The genital area is the main work to improve this in both sexes, especially for men. Reducing the tensions in the lower back and pelvis is necessary to avoid premature ejaculation and perform better and more complete orgasm. In the case of women, reducing this tension can reduce the problems of anorgasmia and narrowing of the vaginal canal. Some good examples of exercises to improve performance in bed are:
- Bridge: bring your feet close to your buttocks, lying on your back, with your hands at your sides. Inhale, raising your hips to align your body straight from the knees to the neck. Pause for a second up by contracting glutes and exhale down gently. Do ten reps.
- Hip twists: open your legs more than your shoulders with your feet 45º outwards. Grab your hips with your hands and do fairly wide turns. Perform 10 in each turn direction, inhaling when going forward, exhaling when going backward.
- Bring your knees to your chest: lying on your back, hug your legs, gradually forcing the hug to bring your knees closer and closer. Feel the stretch in your lower back.
- Dancing: sexual performance also requires disinhibition. Dancing alone or in pairs helps, especially in Latin dances such as salsa and oriental, where the abdomen and hips move a lot.
Sphincter contraction to improve performance in bed
Both men and women can do these exercises. It involves trying to interrupt the flow of urine during urination. The flow must be released and interrupted several times. For men, it helps to know how to contain ejaculation. In women, it favors vaginal contractions to reduce tension and even please the partner by providing extra stimulation to the penis when it is inside. Once you have identified the movement, practice it without urinating several times. You can turn to yoga, which is taught as ‘root lock’ or Moola Bandha.
The initial model of this exercise (containing urine) should complement those indicated above and not overuse it. Contracting these sphincters too much while urinating can damage them. The idea is to learn to become aware of them to apply for their benefits during sex.
Broad hip movements to last longer in bed
You can make broad forward movements and incredibly backward through dancing or in your own home as if you were having intercourse. Many men unconsciously limit themselves to just pushing forward and, when coming back, stay in line without pulling the pelvis back. This little ‘technical touch’ helps reduce forward tension and mobilize energy backward, producing a balance that will help to contain ejaculation better.
Learn about the best home remedies against premature ejaculation at FastlyHeal.
Know your own body
If you have too many restrictions, fears, or taboos regarding sex, your own body, or self-esteem in general, it will be too difficult to achieve the excitement of an orgasm. Take time and space to get to know yourself, explore your sensibilities and tastes, and let yourself be carried away by pleasure.
Attendance at psychotherapy is effective in finding subconscious blocks and overcoming them and discovering and overcoming possible obstacles in the couple that impede understanding and intimacy.
Spend time on quality foreplay for better sexual satisfaction
If you want to find pleasure in sex, you have to go beyond the basics and dedicate attention to sharing and stimulating each other little by little, seeing the senses as valuable resources to free the mind until the moment of encounter. So this will be more complete and satisfactory.
If physical symptoms are causing a lack of performance or satisfaction, consult a specialist you trust to safely address those cases that need to be treated for medical treatment.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Exercises to improve performance in bed , we recommend that you enter our Sexuality category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.