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We’ve done the survey on sex workouts and the results are in: Don’t expect great sex to be a beneficial calorie-burner — or the best way to get better at sex. You know that working out is good for your health. But did you know that hitting the gym could also help you have better sex? “Working out three to four times a week can do a lot to help your sexual technique, flexibility, and endurance. As we all know that the body is nourished by the food and the same is sculptured by doing regular workouts and exercises. Is all work outs are helpful to transform better sex in to best and joyful sex? Of course, yes any type of workout is helpful to spend a great time in the bed but work outs which are useful for strengthening the muscles around the sex organs. Pelvic floor muscles are particularly more important. They not only provide the strength but also make the body flexible so that couple can enjoy pleasure of sex in different postures also. sex is a type of workout in its own right. A small study Trusted Source found that sex burns about 4.2 calories per minute, for men, and 3.1 calories per minute, for women. But with the average sex session under 20 minutes, it’s not exactly a win-win solution. The same study showed that 30 minutes on a treadmill burned more calories: 276 calories for men and 213 for women. But for more feel-good sex, science is pointing fingers at burning calories at the gym first. it’s true that working out benefits sex — here’s exactly why. To feel aroused, your body engages similar functions as it would when you’re exercising. Meaning while you’re getting sweaty in bed, your body engages its heart rate, blood pressure and flow, respiratory rate, and muscles. Just as it would during a gym session. Working out also increases body awareness, which shows it could increase bodily sensations. So which part of your body should you give extra tough love to? Keeping the science in mind, we’ve designed a workouts for you to target the key muscles for better sex. Welcome to the “better sex” workouts, the routine where “practice makes perfect” finally pays off as you fine-tune your body before the big performance. So what types of exercise are best for better sex workouts? we recommends the following five “sex exercises.”

Some of the best exercises & sex workouts are :

Set a timer for 20-30 minutes and repeat this routine until the timer goes off, or complete this routine three times.

Better Sex Workouts

1. Planks– it strengthens the core muscles. Start with 20 sec can increase duration by practicing daily.
2. Kegels– it is the best one to strengthen pelvic floor muscles apart from that it can controls the actions of sex organs which help in preventing the sexual dysfunction.
3. Push ups – if you want to practice sex in different postures practicing this is more important.
4. Yoga – even though it is an ancient form of doing exercise it gives much flexible to  body and that flexibility can sustain for long period by getting it by practicing Yoga.
5. Simple Aerobic exercises – partners can go for couple walk challenge.

Sex workouts: Plank

Planks are simple but definitely not basic. For both men and women, core strength is paramount for good health, sex included. It builds muscles around your abs, back, and pelvis — all of which can make a difference for lasting longer in bed. Equipment needed: none

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. Your core needs to be tight to prevent your lower back sagging. Your shoulders should roll back and down, and your neck and head should be neutral to maintain a straight line.

Practice this routine and let it contribute to a little extra enthusiasm beneath the sheets.

Sex workouts: Kegel

Stronger pelvic muscles mean a stronger O! Researchers looked at 176 women around the age of 37, and found that orgasms and arousal are related to pelvic floor muscle function. Plus, squeezing those muscles at the right time can enhance pleasure for male partners too. Equipment needed: none

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 and hold for a goal of 10 seconds. Release for 10.
3. If you’re just starting, make your hold goal 5 seconds and slowly make your way toward 10.

For best results, practice Kegels 10 times, three times a day — not just during your workout. The great thing about Kegels is that you can do them anytime, at work or while you’re watching TV.

Sex workouts: Pushups

Besides being a great whole-body exercise, pushups are a must for people who want to experiment with positions or try new things. The body and arm strength that pushups build is crucial for positions that require your entire body to engage. Equipment needed: none

1. Start with your arms straight and palms shoulder-width apart so your shoulders are directly over your hands.
2. Keep your head and neck neutral and core strong, so your body forms a straight line from top to bottom. Your feet should be hip-width apart unless you’re tackling the easier version, where you keep your knees together.
3. Lower your body down by bending your elbows and keep going until your chest touches the ground.
4. Push up through your palms, extending your arms. Don’t let your lower back or hips sag. Maintain a neutral spine and neck.

Sex workouts: Yoga

Want to shake up your sex life with some new positions? Practicing yoga will give you better sex by allowing your body to get into creative positions for maximum pleasure during intercourse. “Yoga will help your flexibility,” which can result in better sex, McCall says. Some experts say it can also improve your stamina in the sack by drawing your energy in and up. McCall recommends yoga poses that improve pelvic muscles, such as the Bow Pose, Peacock Pose (also called the Forearm or Elbow Balance), and Shoulder Stand.

Sex workouts: Simple Aerobic exercises

In a study of 31,000 men over age 50, Harvard researchers found that aerobic exercise resulted in a 30-percent lower risk of erectile dysfunction (ED). More specifically, according to another study, aerobic activity that burns at least 200 calories per day (equal to fast walking for two miles) can significantly lower the risk of ED. Brisk walking is thought to help ED by improving circulation and blood flow. “Fast walking, running, and other aerobic activities help your sex life for the same reason that they prevent heart attacks,” says McCall. “They keep your blood vessels clear.” The result can be stronger and longer erections. Vigorous activities, such as running and brisk walking, also release endorphins and relax you, which can boost sexual performance.

Some other sex workouts such as Glute Bridge, Squats, Hinge, Cat stretch, Pigeon pose, Frog pose, Reclined butterfly pose and total body workouts like Swimming, Zumba, and Cyclin Gare also aid in loving the sexual life. Try doing some (or all) of the above sex workouts to improve your sexual technique, endurance, and flexibility. Your mate will be impressed with your sexual powers and, as a side benefit, you’ll get healthier and fitter along the way. According to science, working out for better sex sounds like a better deal than using sex as a workout. In fact, the calories burned is something like a cherry on top after a satisfying meal. (The satisfying meal being our better sex workout, and the cherry on the top being the extra calories burned in bed, of course.) Remember: There’s no single routine that’s guaranteed to provide better sex, but exercise helps! Sex is highly dependent Trusted Source on heart rate, blood pressure, respiratory rate, and muscle contractions. So think about which muscles you use while you’re in bed and find a routine that gets them ready for a nice workout session — in the gym and the bedroom.