Thursday, September 25, 2008

Thursday Thirteen: edition 23 - Sexercises

Thirteen Sexercizes
Exercises to make sex easier and better :)
1.... PELVIC LIFT TO FIRM UP BUTTOCKS

If you're worried about your wobbly bottom, this exercise targets buttock muscles. Pelvic lifts will also strengthen your lower back and work your abdominal region.

How to do the exercise: Lie on your back with your legs bent at 90 degrees and place your feet hip-width apart. Your hands should be placed alongside your body. Breathe out and squeeze your buttocks together and lift your bottom and back in place.

You should push off the floor with your shoulders, but leave your shoulders and head on the floor. Hold this position for several seconds. As you inhale, lower your hips and back towards the mat, without touching the floor.

2.... ADVANCED EXERCISE TO FIRM UP BUTTOCKS

This is a similar exercise to the one above, but will work your buttock muscles even harder.

How to do the exercise: Lie on your back with your legs bent at 90 degrees and place your feet hip-width apart. Your hands should be placed alongside your body. Now, rest your left ankle on the opposite knee. Keeping your other foot firmly on the floor, breathe out and lift your bottom and back off the floor. Push your hips towards the ceiling, while keeping your shoulders and head on the floor. As you lift your bottom off the floor, think about pulling your stomach in, clenching your buttocks and pushing your weight through your heels - rather than through the balls of your feet. As you breathe in, slowly lower your body towards the floor again. Now, rest your right ankle on your left knee and repeat the exercise.

3.... EXTERNAL OBLIQUES TO HELP BANISH LOVE HANDLES AND DEVELOP A WAIST

To firm up love handles and develop a waist, include oblique lifts into your work out. Apart from working your buttocks and creating greater flexibility in your pelvic region, this exercise will help to strengthen your external obliques - the corset muscles that run round your the sides of your body, across your waist and to the top of your pelvis. After three months, this exercise should help to flatten your stomach.

How to do the exercise: Lie down on a mat with your knees bent to one side so they are resting on the ground. Now, place your hands behind your head. As you exhale, pull your stomach in and lift your back and head off the floor. Make sure that you lift your upper body in a straight line - rather than to one side. Hold for one to two seconds before breathing in and lowering your body back towards the mat.

4.... PUSH UPS

5.... COWGIRL POSITION

Shift your pelvis upwards using your glutes, hamstrings, abs, and pelvic muscles.

6 .... BUTT LIFTS

Lie on your back with your knees bent, feet flat on the floor. Slowly raise your butt toward the ceiling as high as you can. Pause for two seconds and then slowly lower your butt to the floor.

7 .... BARBELLS

Stand straight with your feet shoulder-width apart. Bend your knees and grasp the bar bell that is on the floor, positioned over your toes, and lift with an alternating grip. Slowly stand up, keeping the bar close to your body, until your legs and back are straight. When straight pause for a few seconds in that position. Then slowly lower the barbell to the floor.

8 .... DUMB BELLS

Stand straight with a heavy dumb bell in each hand, arms hanging straight down at your side. With your back straight, slowly raise your shoulders as high as you can. Do not bend your arms.

9 .... PELVIC FLOOR EXERCISES

Squeeze and release the muscles 15 times. Don't hold the contraction. Start by doing one set of 15 squeezes twice a day. Concentrate on squeezing your pelvic floor muscles only, not your stomach and thighs. This will become easier with practice.

10 .... KEGEL 1 (for men)

Exercise ASets: 3Quickly clench and release repeatedly for 10 seconds.Take a 10-second break between sets.Exercise BSets: 10Clench and release repeatedly for 5 seconds.Take a 5-second break between sets.Exercise CSets: 3Tighten and hold your PC muscle for 30 seconds.Take a 30 second break between sets.

11 .... CRUNCHES

Lie down on your back with your knees bent. Cross your feet together and lift them off the ground so that they are parallel to the floor. With your hands on the back of your head or crossed against your chest lift your chest off the ground using your stomach. Be sure to focus on a spot on the ceiling to avoid straining your neck. Do three sets of twenty each.

12.... SLIDES

Lie down on your back with your knees bent. Place your hands on the top of your thighs and slide them to the top of your knees, lifting your chest off the ground and using your stomach muscles. Slide your hands back down to your thighs. Do three sets of twenty each. Again, be sure to focus on a spot on the ceiling to avoid straining your neck.

13.... PRAYERS

Lie down on your back with your knees bent and legs apart. With your hands in a prayer position push them through your legs, lifting your chest off the ground and using your stomach muscles. Do three sets of twenty each.

Get the Thursday Thirteen code here! The purpose of the meme is to get to know everyone who participates a little bit better every Thursday. Visiting fellow Thirteeners is encouraged! If you participate, leave the link to your Thirteen in others comments. It’s easy, and fun! Trackbacks, pings, comment links accepted!

5 comments:

Trixie said...

Oooh, honey, I was so interested in reading this when it popped up on my bloglines (which you only let a bit of it show) but I've got to let you know, the orange writing on the purple background makes it very hard to read, my iris's are burning my sweet.

KellyMarstad said...

Huh. Pelvic stuff? Do I have one of those?

KellyMarstad said...

Huh. Pelvic stuff? Do I have one of those?

Paige Tyler said...

Great TT! I so love working out!

*hugs*
Paige

My TT is at http://paigetylertheauthor.blogspot.com/

Paige Tyler said...

Great TT! I so love working out!

*hugs*
Paige

My TT is at http://paigetylertheauthor.blogspot.com/

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