Losing weight, exercising and strengthening your sexual function really kill three birds with one stone

The following four types of male fitness exercises can not only help you keep fit and lose weight, but also improve your sexual performance.

1. Shoulders

This set of movements is not only designed to increase shoulder strength (weight lifting and pull-ups can do that), but also to increase flexibility. Flipping and rolling in bed requires flexibility in your shoulders, up and down, left and right. For best results, extend your arms straight in front of you, grab your left wrist with your right hand, and stretch your arms above your head, pushing slightly back until you feel a slight pull in your armpits. Hold this position for 5 counts, then relax your arms and repeat one or two more times.

Shoulder Exercises

Repeat each of the above exercises slowly 10 times, about 5 times a day. After a while, you will feel more sensitive and it will be easier to control your orgasm. Some people can achieve longer-lasting orgasms through these exercises.

2. Abdomen

The abdominal muscles are perhaps the most important muscles for men during sex. The most commonly used sit-ups strengthen the abdominal muscles. Lie on your back with your knees bent and your arms crossed in front of your chest or clasped behind your neck for support. Slowly lift your head and shoulders so that your shoulders are 4 inches off the ground.

Hold this position for 3 counts, then relax and repeat as many times as is comfortable for you. Gradually increase the number of times according to your personal practice situation.

Hip and Groin

This part of the exercise is about flexibility, not strength. The following two exercises can help achieve this goal.

First exercise. Sit on the floor with your feet together, legs bent, knees apart, and elbows between your knees to reach your ankles. Then hold your ankles and touch the soles of your feet together, bend your body slightly forward, and use your elbows to support your knees, slowly pressing your knees to the floor. When you feel a stretch in your groin, stop and hold this position for a few seconds. Relax and repeat this movement 2 to 3 times. When doing this move, make sure your movements are very gentle.

The second exercise. Sit cross-legged, lean your body slightly forward, and stretch your arms forward as far as possible. When you feel a stretch in your groin, gently bend forward one or two more times. Relax for a while and repeat the above steps 2 or 3 times.

4. Kegel Exercises

Dr. Kegel first developed this exercise in the 1940s to help women increase bladder control. These exercises can also help men achieve erections, leading to more frequent and intense orgasms and sexual enjoyment.

This set of exercises mainly trains the muscles that control urination. There are three basic exercises with simple steps and they are not difficult to perform.

The first exercise: Imagine the feeling of starting to urinate and then stopping. You can feel the muscles deep in your groin tightening. Continue this way until you reach a count of 3. After practicing for a while, you can increase the count to 5. As you become comfortable with this, you can increase the count to 10 later.

The second exercise. Tighten and relax this muscle as quickly as possible.

The third exercise. Imagine squeezing out a few drops of urine after your bladder is empty. At this time you will feel your abdominal wall tightening as well.