Advertising
Advertising

Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

    Advertising

    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

        Advertising

        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

                  Advertising

                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

                        Advertising

                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

                          More by this author

                          Ivan Dimitrijevic

                          SEO Consultant

                          50 New Year’s Resolution Ideas And How To Achieve Each Of Them 5 Exercises To Improve Intimacy and Create a Better Relationship 8 Fun and Unique Birthday Party Ideas for People in Their 20s 50 Cleaning Hacks for Your Home That Will Make Your Life Easier 40 Amazing Date Ideas for Valentine’s Day

                          Trending in Fitness

                          1 How to Gain Muscle Fast (The Healthy And Natural Way) 2 These 13 Leg Stretches Will Prevent Pain and Injury During Exercise 3 7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance 4 7 Amazing Things That Will Happen When You Do Plank Every Day 5 The Ultimate 5-Day Workout Routine for Women to Get Strong and Toned

                          Read Next

                          Advertising
                          Advertising

                          Published on November 14, 2018

                          Why You Suffer from Constant Fatigue and How to Deal with It

                          Why You Suffer from Constant Fatigue and How to Deal with It

                          With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

                          For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

                          In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

                          Why Am I Feeling Fatigued?

                          Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

                          It can affect anyone, and most adults will experience fatigue at some point in their life. 

                          For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

                          Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

                          Symptoms of Fatigue

                          Fatigue can cause a vast range of physical, mental and emotional symptoms including:

                          • chronic tiredness, exhaustion or sleepiness
                          • mental blocks
                          • lack of motivation
                          • headache
                          • dizziness
                          • muscle weakness
                          • slowed reflexes and responses
                          • impaired decision-making and judgement
                          • moodiness, such as irritability
                          • impaired hand-to-eye coordination
                          • reduced immune system function
                          • blurry vision
                          • short-term memory problems
                          • poor concentration
                          • reduced ability to pay attention to the situation at hand

                          Causes of Fatigue

                          The wide range of causes that can trigger fatigue include:

                          • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
                          • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
                          • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
                          • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

                          Fatigue can also be caused by a number of factors working in combination.

                          Medical Causes of Fatigue

                          If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

                          Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

                          Anemia

                          Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

                          Having anemia may make you feel tired and weak.

                          There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

                          Chronic Fatigue Syndrome (CFS)

                          Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

                          Advertising

                          This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

                          Diabetes

                          Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

                          Sleep Apnea

                          Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

                          Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

                          Thyroid disease

                          An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

                          Common lifestyle factors that can cause fatigue include:

                          • Lack of sleep
                          • Too much sleep 
                          • Alcohol and drugs 
                          • Sleep disturbances 
                          • Lack of regular exercise and sedentary behaviour 
                          • Poor diet 

                          Common workplace issues that can cause fatigue include:

                          • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
                          • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
                          • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
                          • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

                          Psychological Causes of Fatigue

                          Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

                          • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
                          • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
                          • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

                          How to Tackle Constant Fatigue

                          Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

                          1. Tell The Truth

                          Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

                          To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

                          Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

                          The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

                          One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

                          • How you feel
                          • What time of day it is
                          • What may have contributed to your fatigue
                          • How your mind and body reacts

                          This analysis may help you identify, understand and then eliminate very specific causes.

                          2. Reduce Your Commitments

                          When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

                          Advertising

                          If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

                          When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

                          Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

                          3. Get Clear On Your Priorities

                          If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

                          Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

                          If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

                          Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

                          Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

                          4. Express More Gratitude

                          Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

                          It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

                          Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

                          5. Focus On Yourself

                          Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

                          There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

                          But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

                          We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

                          6. Set Aside Rest and Recovery Time

                          Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

                          Advertising

                          Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

                          The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

                          Can you free yourself up completely from work and personal obligations to just rest and recover?

                          7. Take a Power Nap

                          When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

                          Napping can improve learning, memory and boost your energy levels quickly.

                          This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

                          8. Take More Exercise

                          The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

                          Find something that fits into your life, be that walking, going to the gym, running or swimming. 

                          The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

                          You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

                          9. Get More Quality Sleep

                          To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

                          Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

                          My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

                          10. Improve Your Diet

                          Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

                          Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

                          On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

                          Advertising

                          To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

                          Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

                          Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

                          11. Manage Your Stress Levels

                          Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

                          When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

                          Identifying the causes of stress and then tackling the problems should be a priority. 

                          My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

                          12. Get Hydrated

                          Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

                          Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

                          If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

                          The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

                          The Bottom Line

                          These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

                          If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

                          Featured photo credit: Annie Spratt via unsplash.com

                          Reference

                          [1]Oxford English Dictionary: Definition of fatigue
                          [2]NHS Choices: 10 Reasons for feeling tired
                          [3]Verywellhealth: What is chronic fatigue syndrome
                          [4]Everyday Health: Why does type 2 diabetes make you feel tired
                          [5]Mayo Clinic: Sleep apnea
                          [6]Harvard Health: The lowdown on thyroid slowdown

                          Read Next