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An improved and enhanced sexual stamina can also be achieved by the means of specific exercises. Strengthening the abdominal muscles, tightening the pelvic muscles, improvement in the blood flow towards genitals, a strong set of chest muscles, etc.
Following are mentioned some effective and easy to perform exercises which improve flexibility and boost the stamina for a better performance in bed.
Kegel exercises aim upon the muscles of the pelvic region, which are used to hold back urine. Such kind of physical activity is great for men to prevent early ejaculation so as to increase sexual endurance. It strengthens the pubbococcygeus muscle of the pelvic floor that also is beneficial for women in later stages of pregnancy, to prepare for child birth. Here is an exercise which strengthens your muscles to hold your own body weight which would in turn aid in better sexual performance.
Now rise up again and repeat the same. The lower you squat, the more you reap the benefits.
Slowly, come back to the original position and repeat the exercise 20 to 25 times a day. Pelvic tilts provide you strong core muscles and a strengthened lower back.

Core muscles refer to those which form the center of your body-muscles of the middle and lower back, and that of the abdomen and pelvis.
The next thing you do is, straighten your left arm and raise your right leg, so as to bring them to the level of your spine. It strengthens the pelvic floor muscles which aid in improving orgasms, sexual satisfaction and prevents urinary incontinence in later life. Rise up and repeat the same method once again. The Swiss ball press-up exercise works on your shoulder muscles, chest muscles, and the triceps. To perform quadruped, lie on the floor, bring your hands aligned under your shoulders, and your knees aligned under your hips. A kind of yoga position known as cobbler’s pose or ‘baddhakonosana’ aims upon strengthening the hip and groin muscles which in turn, can be helpful to increase sexual stamina. Learning to feel the weight rolling into the inside edges of your palms in Downward Dog, for example, teaches you to savor every sensation in your body — including the really delicious ones that happen during sex. The blood flow to an organ is enhanced, oxygen using capability of the cells is improved and metabolic rates are increased, all due to exercises.

At the same time when you raise your gluteal muscles, push the inner sides on your thighs towards each other. For aerobic exercises, you can either go out to do a fast walk, a jog or do bicycling or running.
Take the help of your professional fitness trainer to know the proper heart rate while exercising. It also helps keep you rooted in your body and out of your head, where your swirling thoughts can keep you from enjoying the experience at hand, whether it's in class, out with friends or between the sheets. Exercises may be of some specific type, performed for certain purposes, such as strengthening the core muscles by targeting on them.

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