Fitness can increase sexual function and improve sexual ability

Men are under a lot of pressure in their daily lives, which can lead to various problems with their sexual function. Male friends can make themselves stronger through fitness, especially in terms of sexual function. Come and exercise after work to stay healthy and have a happy sexual life.

1. Upper and lower body positions

1. Swiss ball push-ups

Exercise parts: shoulders, chest, triceps, waist and abdomen

With your knees and calves on the Swiss ball and your hands on the ground, the other movements are the same as a standard push-up. Your waist and back must remain straight, with your chin tucked in, as you perform the push-up motion. Note that the head must be in a straight line with the body and the eyes should not be looking at the ball, because if the neck is bent, it may be strained or the body balance may be lost.

2. Lying Leg Raise

Exercise area: Lower back

Lie on your back with your knees bent, feet flat on the ground, and your arms at your sides. Lift your knees and slowly bring them toward your chest, gently holding the back of your knees with your hands. Keep your back straight and hold this position for 2 to 3 seconds, then slowly lower your feet. Repeat the above steps as many times as possible. Note that the entire part of the body from the top of the back to the tailbone must be close to the ground. Avoid bending your back to avoid affecting the stretching exercise effect.

2. Standing position

1. Kneeling push-up

Exercise parts: Quadriceps, hip flexors

Kneel on your knees on the blanket with your hands at your sides. Keep your weight on your ankles, keeping your torso straight and your knees at 90 degrees. Continue to keep your body and thighs in a straight line, slowly lean back about 10 cm, hold this position for 2 to 3 seconds, slowly return to the starting position, repeat the above movements, and do it as many times as possible. Be careful not to bend or relax your waist, otherwise it will affect the training of the front thigh muscles.

2. Hip thrust

Exercise area: Hip flexors

Stand with your feet together, hands on your hips, step one foot forward and bend your knees, with both feet pointing forward into a lunge position. Gently push your hips forward until you feel a gentle pull in your buttocks. This movement may seem gentle, but don't overdo it because the hip flexors are connected to the inner muscles of the legs and can be injured with just the slightest pull. Hold this position for 5 seconds, then switch legs and continue with the same movement. Note that the bend angle of the knee should remain consistent throughout the movement.

3. Lying pose

1. Hip bridge

Exercise parts: buttocks, thighs, waist and abdomen, pelvic muscles

Lie on your back with your knees bent and feet flat on the ground, and your arms at your sides with your palms facing down. Using your torso, slowly lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold this position for 1 to 2 seconds, then slowly return to the ground. Repeat this movement as many times as possible. Be careful not to look at your waist. Your head should always be flat on the ground with your eyes staring at the ceiling.

2. Lying flat cross stretch

Exercise area: Buttocks muscles

Lie on your back with your knees bent and your feet flat on the ground. Slowly raise your right knee, close to your chest, gently grab the outside of your knee with your left hand, and pull it toward your left shoulder. It is important to stop when you have enough and not let your muscles feel any discomfort. Hold this position for 20 seconds, then lower your right foot and return to the starting position. Raise your left knee and repeat the same movement. Be careful not to bend your body when you raise your knees, and make sure your head, shoulders, and back remain straight and close to the ground.