The food we eat, the exercise we do, and the lasting habits we have determine how long we last in bed and how strong our physical stamina is during sex. Despite the importance of sexual power and its effect on the pleasure of relationships and marital intimacy, many still do not know what factors are involved in strengthening our sexual energy and how we can increase this endurance. In this article, we talk about these factors in detail.
Enhance sexual power with exercise.
One of the primary conditions for having the desired sexual power is a strong and trained body. The stronger the muscles involved in sex, the later a person passes out, and the longer they stay active in bed. This section introduces some excellent exercises that increase your physical ability and strength.
1. Strengthening the biceps muscle
The stronger your biceps, the more weight you can lift, throw or pull. Exercises such as forearms with dumbbells or barbells, planks, and punching an imaginary punching bag make the muscles in this area more robust and trained.
2. Strengthening the triceps muscle (back of the arm)
A strong back arm is necessary to bear the upper body’s weight and increase its strength. Exercises such as chest press (bench press) and back arm movements with dumbbells work wonders to strengthen this area.
3. Chest muscle strengthening
Chest muscles are involved in the smallest of our daily activities, from opening a soda bottle to lifting a light glass. Naturally, the more trained these muscles are, the more strength and endurance the body will have. To strengthen these muscles, practice chest presses, dips, and swimming.
4. Strengthening the abdominal muscles
The stronger and more trained the abdominal muscle tissue is, the stronger the core of the person’s body is, and as a result, he maintains his balance better and suffers less back pain during or after intercourse. To strengthen these muscles, learn to sit correctly and try exercises such as plank and high knee to chest.
5. Strengthening the lower back muscles
The lower back muscles protect the spine, making it less damaged in different positions. In your exercise program, include exercises such as bridges, leg raises, and Superman stretches to strengthen the muscles in this area.
6. Strengthening quadriceps and hamstring muscles
The hips and knees get the necessary strength for better, faster, and more extended movement from the quadriceps and hamstrings. You can strengthen the muscles in this area with lunges, leg presses, and step-ups.
7. Strengthening the pelvic floor
The pelvic floor muscles, which are stretched from the pubic bone to the coccyx, have complete control over the genitals. So, if you want to have more sexual endurance, it doesn’t matter if you are a woman or a man; you should make the muscles in this area more robust and more flexible with exercises like Kegel, squat, and bridge.
8. Strengthening the gluteal muscles
Do not underestimate the role of the large, medium, and small pelvic muscles in enhancing sexual power. The strength of this set of muscles determines how powerful the hip area is and affects a person’s performance in bed. Squats, lunges with dumbbells, and stretching and hip exercises are perfect for strengthening this area.
Stretching exercises for flexibility
Flexible muscles give you a more excellent range of motion. With these few exercises, you can quickly increase the flexibility of your muscles.
1. Standing hamstring stretch (for neck, back, hips, hamstrings and calves)
- Stand, feet hip-width apart, and knees slightly bent.
- Inhale and bend the upper torso forward.
- Bend the head down. There should be no pressure on the neck and shoulder muscles.
- Wrap the forearms of both hands around the legs and stay in this position for at least 45 seconds.
- Bend the knees, lie down, and lift the folded knees.
2. Lying butterfly (for inner thighs and hips)
- Lie on your back and bring the soles of your feet together.
- Palms should be down on the floor.
- Stay in this position for at least 30 seconds.
3. Lunge with rotation of the spine (for hip flexors, quadriceps and back muscles)
- Bring the left leg forward into a lunge position and place the right hand on the floor.
- Turn your upper body to the left and extend the left arm upwards.
- Stay in this position for at least 30 seconds, and repeat the movement on the other side.
4. Triceps stretch (for neck, shoulders, back and triceps)
- Stretch your arms up.
- Bend the right elbow until your right-hand touches the upper middle of the back.
- Grasp the right elbow with your left hand and gently push it down.
- Stay in this position for 15 to 30 seconds, and then repeat the movement with the other side of the body.
Strengthening the tongue muscle and steady breathing
When we focus on inhaling and exhaling and mastering it, our mind becomes calmer, and the blood that reaches the muscles becomes full of oxygen and energizing. This blood makes the heart beat more slowly and improves the body’s overall performance. On the other hand, by strengthening the tongue muscle, sexual power can be increased for oral intercourse. For more strength in this small muscle, do these exercises:
- Tongue Retraction: Stick your tongue straight, then pull it back as far as possible. Hold for 2 seconds and repeat five times.
- Pressing the tongue forward: Press the tip of the tongue firmly against the roof of the mouth, just behind the teeth. Repeat this action 5 to 10 times.
Enhance sexual power by consuming several nutrients
1. capsaicin
Capsaicin is the chemical agent that creates the spiciness of pepper, which has a soothing effect, increases the body temperature, and gives the body a warm feeling. Receiving this chemical both strengthens the sexual powers and increases the speed of recovery so that if you want to reduce the distance between two relationships, you will have the necessary physical ability.
Foods rich in capsaicin include:
- hot pepper;
- sweet pepper;
- Ginger root.
2. potassium
Potassium has a warming effect and is one of the most essential elements that strengthen erection powers. It also keeps the muscles and cells of the body hydrated and robust, causes better body recovery, and increases the body’s metabolism.
Foods rich in potassium include:
- the banana;
- cantaloupe;
- spinach;
- Broccoli;
- potato;
- tomato;
- carrots;
- low-fat milk or yogurt;
- Quinoa _
3. Complex carbohydrates
Although the simple carbohydrates found in bread and pasta quickly deplete the body’s stamina, complex carbohydrates have the opposite effect and maintain the body’s energy for extended periods.
Foods rich in complex carbohydrates include:
- oatmeal ; _
- sweet potato ;
- whole grain bread ;
- Brown rice ;
- Quinoa, barley, bulgur, and other whole grains;
- corn;
- Peas and dried beans.
4. Protein
Protein breaks down slower than carbohydrates and other food, so it is considered a long-term energy source for sexual enhancement.
Foods rich in protein include:
- nuts;
- tofu (soybean cheese);
- egg;
- lean red meat, chicken and fish;
- Yogurt, cheese and milk.
5. Vitamins of group B
B group vitamins, especially B1, B5, and B12, increase sexual desire and the quality of sex by regulating sex hormones and strengthening the body’s overall function. Even some researchers believe that one of the most important reasons for not enjoying sex is vitamin B12 deficiency!
Foods rich in vitamin B include:
- lean meat, fish, and chicken;
- egg;
- peanut butter;
- avocado;
- fortified cereals;
- milk and dairy products;
- Green leafy vegetables.
6. Omega 3
Omega-3 fatty acids play a prominent role in maintaining the balance of sex hormones, strengthening sexual desire, and improving the endurance of the body in the relationship.
Foods rich in omega 3 include:
- Flax and chia seeds ;
- Cabbage and spinach;
- walnuts;
- Shell;
- Fish.
What should we eat to enhance women’s sexuality?
Women’s bodies need substances such as folic acid and calcium for correct functioning to strengthen sexual power and fight fatigue and endurance. Vitamin D is required to maintain bone health and immunity, improve mood, and maintain a healthy weight, essential to preserving stamina during a relationship. Iron is also crucial for conserving energy and body metabolism.
- Folic acid: Citrus fruits, avocados, lentils, dried beans, peas, nuts, broccoli, spinach, asparagus, and other dark green vegetables.
- Calcium: skim milk, cheese, low-fat yogurt, and salmon.
- Vitamin D: salmon and sardines, egg yolk, shrimp, milk, yogurt and orange juice.
- Iron: Red meat and poultry, fish, grains, lentils, beans, kale, spinach, and other leafy greens.
The extract of the Chinese plant Ginkgo biloba also strengthens the libido and increases the overall strength of the woman’s body. Ashuganda plant also works wonders in regulating sex hormones and maintaining the body’s overall stamina.
What should we eat to enhance men’s sexuality?
Men’s bodies need different substances than women’s to maintain strength and endurance and promote healthy blood flow. The presence of nitrates helps increase oxygen absorption by muscles, magnesium increases the body’s overall energy, and two amino acids, l-citrulline and l-arginine, are also helpful in enhancing male sexual power.
- L-citrulline: Watermelon, onions, garlic, legumes, nuts, salmon, red meat and dark chocolate.
- L-arginine: red meat, fish, chicken, soy, whole grains, beans, milk, yogurt and other dairy products.
- Nitrates: Arugula, Swiss chard, leafy greens, beets and beet juice, rhubarb, carrots, eggplant, and celery.
- Magnesium: Whole wheat, spinach and other dark leafy greens, quinoa, almonds, cashews and peanuts, black beans and green soybeans.
If you’re looking to boost male libido with herbal ingredients, ginseng and catawba improve symptoms of erectile dysfunction, and Lycium is excellent for boosting testosterone.
Some simple and practical recommendations to strengthen sexual power
Exercising, changing your diet, and taking supplements all work together to boost your libido, but there are a few other tricks that can help:
- Say goodbye to alcohol and tobacco. These not only kill the libido, but their adverse effects on the central nervous system and the smallness of the male penis make arousal complex and erection challenging.
- Take time and energy to play foreplay. We were making love before the relationship lit the flames and increased the desire of both parties to continue. Go slowly, try the sensitive parts of women’s and men’s bodies, and enjoy every moment.
- Use lubricant. The greater the pleasure of the relationship, the more the man and woman have the desire and strength to continue it. Fats reduce friction and make sex more enjoyable.
- Both are active. Switching between roles helps both parties stay motivated and have a longer relationship.
- Stop the orgasm. Apply some numbing cream on the penis to prevent premature ejaculation. Also, squeezing the base of the penis just before orgasm destroys part of the erection.
How much do you know?
What information do you have in this field? Do you know another way to strengthen sexual power? You can share your thoughts with us and our dear audience in the “send a comment” section.
