7 steps to improve the quality of couples' sex

Although sex life is mainly completed through the brain and sexual organs, the health of other organs and systems in the body also has an impact on the quality of sex life that cannot be ignored. "Fitness" and "sex health" have something in common in all aspects, or they are completely connected and consistent. The seven steps listed by American health experts are not only the key to fitness, but also the elements to improve sex life.

Seven steps to improve sex quality

1. Strengthen your heart

Cycling, swimming, brisk walking, aerobics, running on fitness equipment and other fitness exercises can enhance the endurance of the blood circulation system and make you more durable in sexual life.

When you have sex, although more blood flows to the limbs and reproductive organs, it does not affect the blood supply to other parts of the body, and the brain still has sufficient blood supply. The improvement of blood circulation is also conducive to the secretion of hormones, and can make the female vagina more fully lubricated.

2. Strengthen your limbs

People whose limbs are not strong enough often find it difficult to hold on in a certain position and have to end sex early. This shows that training the limbs to be strong and powerful is very beneficial to sex life. Gymnastics, push-ups, yoga, running, etc., all help to enhance the strength and endurance of the limbs, especially the legs.

3. Enhance the flexibility and agility of the limbs

The limbs should not only be strong, but also flexible and elastic, otherwise you will not feel comfortable and at ease during sex. Sometimes your legs will become stiff or cramped, and your body will feel like it is falling apart. Flexibility and elasticity allow you to maintain a posture for a long time without feeling overwhelmed, and you can change positions smoothly and freely. This will naturally improve the creativity of sex life and enhance the joy of orgasm.

4. Strengthen the pelvic and waist and abdominal muscles

The pelvic muscles, waist muscles and abdominal muscles are very important for sexual intercourse and the experience of orgasm. A yoga teacher in California recommends the following exercise: Stand with your feet apart and your knees slightly bent. While inhaling, slowly rotate the pelvis to the left and right sides as much as you can, and while exhaling, slowly return to the original position.

Do not move your feet, and let your whole body weight be evenly supported by your feet. In addition, sit-ups can strengthen your waist and abdominal muscles, which is very beneficial for position support and friction exercises during sex.

5. Exercise the pubococcygeus muscle

Spread your legs slightly apart, and contract the muscles around your vagina and anus as if you were suddenly interrupting urination, keeping them contracted for 3 seconds, and relaxing for 3 seconds, repeating 30 times. When contracting the muscles, only the pubococcygeus muscle (PC muscle) at the bottom of the pelvis and vagina should be involved, without extending to the muscles of the buttocks, abdomen, and legs, so that you will not feel tired.

You can do this exercise several times a day. Slowly you will feel your anus is "tighter". When women have an orgasm, the PC muscle will contract. Therefore, exercising the PC muscle can help improve women's orgasm, and also help improve men's ability to control ejaculation and correct the phenomenon of premature ejaculation.

6. Learn to relax

Sex therapist, sex educator, counselor and therapist from West Virginia, USA said it well: "Relaxation allows you to appreciate the pleasure of being touched and enables you to respond better both physically and emotionally, making your sex life more fulfilling."

7. Perseverance

Sexual ability is like other body functions, use it or lose it. Doctors of medicine emphasize that: "To maintain sexual health, you must maintain regular sexual behavior. When you have a strong sexual desire, you must put it into action. You don't have to have an orgasm, you don't have to have a spouse ("masturbation" is also OK), and you don't have to be in the bedroom. Once every other day or once a week, it can be continuous. Perseverance is very important. Otherwise, your hormone levels will change, and your "sexual mood" and "sexual interest" will also disappear."

Just as physical exercise is very beneficial to improving sex life, a good sex life is also an excellent enhancer for physical health. Recent scientific research has confirmed that sex can help relieve headaches and premenstrual syndrome; regular sex can increase women's estrogen levels, help prevent arteriosclerosis, maintain bone density, keep the skin moist, and keep the vagina in a good lubrication state; sex can increase the level of antibodies and relieve harmful tension.