5 Exercises Men Can Do for Better Sex

Better Sex Exercise No. 1: Weight Lifting

Strength training could be just what the doctor ordered for your sex life. The reason: “Weight lifting causes the body to produce testosterone, which is the primary precursor for the male sex drive,” says McCall, who recommends lifting enough to feel fatigue by the 10th repetition. In fact, some studies have linked short intense exercise, such as weight lifting, with increased testosterone levels. To improve your sex life, do some push-ups, sit-ups, and crunches. These muscle-building exercises can help lead to better sex by strengthening the shoulders, chest, and abs. Strong upper body strength can increase stamina since these muscles are used during intercourse.

Better Sex Exercise No. 2: Kegels

Doing Kegels is considered a good sex exercise for men because these exercises can help endurance and control by toning the pubococcygeus (PC) muscles — the ones that let you stop the flow of urine mid-stream. Named after Los Angeles physician Arnold Kegel, they strengthen the muscles in your body’s pelvic floor, which can lead to better sex. “Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm,” says McCall. To do Kegels, start by interrupting the flow of urine when going to the bathroom to get familiar with your PC muscles. After that, you can do Kegels anytime and any place by squeezing the PC muscles. Hold for 10 seconds, relax, and do as many reps as you can before tiring.

Better Sex Exercise No. 3: 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.

Better Sex Exercise No. 4: Fast Walking

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.

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Better Sex Exercise No. 5: Swimming

In another Harvard study of 160 male and female swimmers, swimmers in their 60s reported sex lives comparable to those in their 40s. Since sexual activity can be an act of endurance, long-distance swimming can keep you going and going like the Energizer bunny. “Swimming for at least 30 minutes three times a week will increase sexual endurance,” says McCall. Swimming is also a great activity for weight loss, which can also lead to better sex. A randomized, single-blind study of 110 obese men with ED found that losing just 10 percent of their body weight improved sexual function in one third of the men. And it’s no secret that losing excess body fat will help attain those six-pack abs and make you more attractive to potential partners. The result: better sex!

Try doing some (or all) of the above 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.

g-spot secrets

For years, medical researchers have debated the existence of the g-spot. Some naysayers have even ignored women who were certain the G-spot was real because they themselves had experienced G-spot orgasms. However, medical research has finally confirmed what these women have known all along: The G-spot is real…and it’s wonderful.

The research was performed by Adam Ostrzenski, MD, PhD, who just published the results in an article in the Journal of Sexual Medicine. Dr. Ostrzenski, of the Institute of Gynecology in St. Petersburg, Florida, did his research in Poland, where he was able to locate and measure the G-spot on a female cadaver. Ostrzenski stated that he “confirmed the anatomic existence of the G-spot, which may lead to a better understanding and improvement of female sexual function.”

For the millions of women who have enjoyed g-spot stimulation and G-spot orgasms, the results of the research are hardly a surprise. However, just because it exists doesn’t mean that it is always easy to find: In fact, many women and men don’t know how to locate the G-spot.

The G-spot is located in the lower distal, one-third of the way into the vagina. If a woman is lying down on her back, then it is on the belly-button side, meaning that if you insert your finger into your vagina and make a “come hither” motion, you will be able to feel it. It’s a small, rubber-like spongy area, and some women compare its consistency to the tip of their nose. Most women find that stimulating this area can cause them to feel as if they have to urinate, but in a few moments, that feeling passes and is replaced by feelings of pleasure.

A g-spot orgasm is different from a clitoral orgasm, which occurs outside the vagina (the canal itself) but inside the vulva and above the opening of the urethra. (The vulva is the correct name for the entire female genitalia, interior and exterior, including the vagina.) However, it is possible to have a G-spot orgasm and a clitoral orgasm at the same time, and this is known as a blended orgasm. There are sex aids that are built to stimulate the G-spot and the clitoris at the same time, and these can help you to achieve the blended orgasm, or you could try positions such as man-from-behind that stimulate the G-spot, while manually stimulating the clitoris as well.

Although G-spot orgasms and blended orgasms are enjoyable and wonderful, it may not be a good idea to prefer one type of orgasm over another. Women already have a hard time when it comes to judging their bodies and their sexuality, so studies such as these can make women who haven’t enjoyed G-spot exploration feel as though they are missing something or as though they aren’t sexual enough. Of course, this isn’t the case, and everyone has different preferences in the bedroom. I always say that an orgasm is an orgasm, meaning that whether it comes from the clitoris or the G-spot or manually or through intercourse, it’s always enjoyable. No matter how the movies make it seem, accomplishing orgasm is different for everyone and it often isn’t as easy as simply having sex for a few minutes. Great orgasms take exploration and effort, but it’s effort that is enjoyable and rewarding.

While the existence of the G-spot might not be “news” to millions of women who have already enjoyed G-spot orgasms, the truth is that research on female anatomy and sexuality is far behind that of men, and therefore anyone actively researching this area is worthy of praise in my book.

HIV Facts and AIDS History

For young people today, it is hard to imagine a time without HIV and AIDS. Future generations will be well aware of these conditions and the devastating impact they can have on the human immune system; however, just a few decades ago, HIV and AIDS were not well known or understood or even talked about. And, despite their spread, the truth is that HIV and AIDS have not been in this country very long. In fact, the first known case of AIDS only appeared in the United States in 1981.

So how did HIV and AIDS begin in this country and so quickly spread throughout the United States?

First, to clarify, HIV, or human immunodeficiency virus, occurs when a person is exposed via unsafe sex or the sharing of needles. HIV attacks the immune system and leaves the body less able to stave off bacteria and combat infection. Many people with HIV do not have AIDS; however, they are at risk of contracting it due to their weakened immune system. A person with HIV who has one or more opportunistic infections, such as recurrent pneumonia, is considered to have AIDS.

While there are still many questions surrounding the origin of HIV, most researchers now believe that it initially began as a virus among primates in Sub-Saharan Africa. The virus then spread to nearby human communities, and from there, it gradually made its way across the world.

If you are wondering how a virus can spread hundreds and thousands of miles across the globe, the answer has a lot to do with our modern society. As transportation improved and people began migrating and exporting/importing more goods, the opportunities for infection increased. Contaminated blood products as well as intravenous drug use and multiple sex partners have played a role as well.

The spread of HIV also had a lot to do with the fact that people were unaware of the virus and how to protect themselves. Unlike certain sexually transmitted infections/diseases that come with obvious side effects, the symptoms of HIV can be insidious and take years to manifest in a person. Meanwhile, infected individuals might be unknowingly spreading the virus to other partners.

Luckily, in today’s day and age, we know the importance of safer sex and STD testing. We can decrease the spread of HIV/AIDS in future generations and protect our bodies and sexual health by practicing safer sex and getting tested on a regular basis. The basic rules are: Always use condoms, limit your number of sexual partners, and ask your partners to get tested as well.

Currently, there are more than a million people living with HIV in the country today. One in five people are not aware of their HIV status. The number of HIV diagnoses did increase in recent years, but researchers and doctors believe that this is because more people were getting tested than in previous years. Since then, the rate of new diagnoses has stabilized, with around 50,000 new cases identified each year. Although this number is still a cause for concern, education and testing can help to ensure that people prioritize safer sex. Plus, with continued medical progress, it is very important to note that an HIV diagnosis is NOT a death sentence. Many people can and do live long, healthy lives with an HIV diagnosis.

If you have never been tested for HIV/AIDS, know that the process is simple and painless, and getting tested will remove that anxiety and fear from your life and your bedroom. Visit the National HIV and STD Testing Resources website through the Centers for Disease Control and Prevention to find a testing center near you.