WORKING OUT-IN, Regina Jeter

Want to feel sexy?  Exercise regularly.

Your arousal depends in large part on how well blood flows through your body.

Regular aerobic exercise helps keep the heart pumping and the blood flowing.  Here are a few aerobic exercises that can be done at home:  Walking up and down your steps consistently for several minutes, walk in place for 15-20 minutes or dance for 30 minutes.  Do these exercises to bring your heart rate up for at least 10 minutes.  This will do the trick.

 Kegel exercises – There are some powerful small muscles in the pelvic area that wrap around the vagina and anus in the shape of a figure eight. Working them helps strengthen your pelvic floor, which supports all your pelvic organs, including the bladder, rectum, uterus, and vagina. Kegel exercises not only will improve your general health, giving you better control over your urinary and bowel functions, but also can make sex sensational.

The individual contractions of a Kegel workout require you to squeeze the pelvic floor muscles just as you would if you were trying to stop urine flow. Ideally, Kegel exercises should be done as follows:

  • Empty your bladder before beginning.
  • Contract the pelvic floor muscles and hold for a count of 10.
  • Relax the muscles completely for a count of 10.
  • Stand and perform 10 of these contractions. Repeat 10 times each while sitting, and 10 times while reclining, for a total of 30 contractions in a single exercise routine.
  • Perform your Kegel exercises 3 times a day, for a total of 90 contractions a day.

You can also Kegel while watching television, driving in your car, working at your desk, or brushing your teeth.

Pelvic Lift (stretches)

  • Lie on your back with knees bent and slightly apart.
  • Feet should be flat on the floor and arms at your side.
  • Inhale, clenching your abdominals and buttocks and lifting the pelvis until your back is straight. Do not arch your back.
  • Breathe while holding the position for at least 10 seconds. Exhale as you lower your body and repeat the exercise.

The Butterfly (stretches)

  • Lie on your back with knees bent, feet should be together and flat on the bed.
  • Pull your feet in until they touch your buttocks. Turn your ankles so the soles of your feet are facing each other and touching. Your knees will point out to the side.
  • Lower your knees but try not to force them down. When your knees are as far apart as is comfortable, hold for 60 seconds. Gently bring the knees back together with your hands and relax.

This exercise can also be done sitting up.

  • Sit up as straight as possible with your spine pressed gently against a stable object.
  • Relax your shoulders and keep your head in line with your spine. Bring your feet in as close to your body as possible, and turn them so your soles touch and knees point out. Clasp your feet.
  • Breathe deeply and watch as your knees begin to lower,    taking care not to force the knees down.

 

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