Did you know that more babies are conceived in December than any other month of the year? Did you also know that more than twice as many condoms are purchased the week before Christmas than the week after? There is something so inviting about a nice warm bed when the weather is cold. Why not up your game (as well as your connection to your partner) with some physical fitness? To improve your sexual experience physically and mentally I suggest giving these exercises a try...
Breathe with your partner:
A great way to establish a physical and mental connection with your partner prior to sex is through the breath. Not only will you connect with each other, but some deep cleansing breaths will release you from tension and stress, allowing you to be open and present for your partner.
Your homework: “I’ve got your back” Breathing
Sit back to back with your partner in a cross legged position. Make sure you are sitting tall and allowing your backs to touch. Begin to take deep, cleansing abdominal breaths. Concentrate on your exhale. Allow all the air to empty from your lungs before taking your next inhale. Slowly try to sync your breath to the rhythm of your partner's breath. Feel the rise and fall of their body as they breathe. After a few minutes you should feel as if you are breathing as one. Proceed with wild love making!;)
Strengthen your core and lower body:
Unless you always want to be the partner laying on your back in missionary position, you will need good muscle endurance, especially in your lower body and core. There is nothing worse than having to switch sexual positions right when things are getting good! Plus, being able to move freely creates more opportunity to experiment, explore, or find that one sweet spot.
Your homework: Chair Pose
Stand with your feet hips width apart. Push your hips back and sit low (as if there is an imaginary chair behind you). Tuck your pelvis slightly so that your lower back lengthens and your core muscles engage. Your arms should be by your ears with palms facing in toward one another. If this is too challenging, your arms can be straight out in front of you parallel to the floor. Take 5 to 10 deep breaths. Try doing this in sets of 3.
Strengthen your pelvic floor:
Having good control over your pelvic floor is one of the best ways to achieve an orgasm for both men and women. Yes, guys, you should be doing your Kegels too! The pelvic floor muscles contract when we orgasm.
The stronger the muscle, the more intense your orgasm will be. Nuff said.
Your homework: The Kegel
Inhale deeply. Exhale and engage your pelvic floor. Try to stay engaged for the entire exhale. Sometimes it helps to imagine you have an elevator rising up from your bottom to your belly as you breathe out. Make sure you are not squeezing your thighs or butt when you engage! Repeat in sets of 10, 3 to 5 times per day. Read my blog post from August to learn more about the pelvic floor.