Practice these eight movements to make yourself "can't stop

For men, developing a body that is more sexually competent has little to do with how heavy a barbell you can lift; it depends on your ability to swing your body. "Great sex is all about the little muscles you can't see or touch," says Jeff Bell, owner of Spectrum Wellness, a health center in New York. "It's not hard to train these subtle, sexy muscles, but you have to train their strength, endurance and flexibility to strengthen and lengthen them." Bell recommends doing at least 20 minutes of cardiovascular exercise two or three times a week, and recommends the following sets of fitness exercises to help you perform the three most common sexual positions.

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: Lie on your back with your back on the ground, knees bent, feet flat on the ground, and arms at both sides of the body. 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

Exercise parts: Quadriceps, hip flexors Kneel on a blanket with your hands naturally placed on both sides of your body. 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, place your hands on your hips, take a step forward with one foot and bend your knees, with both toes pointing forward, and do 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 arch bridge

Exercise parts: Buttocks, thighs, waist and abdomen, pelvic muscles Lie on the ground with your back on the ground, knees bent, feet flat on the ground, arms on both sides of the body, palms 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 cross stretch

Exercise part: Buttocks muscles Lie on the ground with your back on the ground, bend your knees and place 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.

4. Any Asana

1. Kneeling Cross

Exercise part: Buttocks muscles Support your body with your hands and feet, knees shoulder-width apart, and face the ground. Straighten your right foot, put your toes on the ground, and push to the right. This is the starting position. Lift your right foot, then swing it to the left and lower it down until your right foot touches the ground to the left of your left foot. Return to the starting position and repeat the above movements as many times as possible. Switch to your left foot and repeat the above steps. Note that your spine should remain straight at all times.

2. Socks Slide

Works on: shoulders, chest, triceps, lower back, waist and abdomen. For this exercise, you need to wear socks and do it on a smooth surface. Start with the starting position of a push-up, press your hands firmly on the ground, and slowly slide your body backward until your nose is above the center of your hands; then, slowly slide your body forward until your abdomen is almost completely above your hands. Continue sliding back and forth as much as you can. Note that your arms need to remain straight at all times, your waist and abdomen should be tightly locked, and your back should be kept in a straight line.