Ladies and Gents: Pump Up Your Testosterone
Testosterone is the libido hormone for both sexes, and it drives the male sex drive in particular. Testosterone isn't the only factor, but not having enough of it can dampen your libido.
Exercise gets your blood pumping to all parts of your body, and lifting weights or doing endurance training like running gives you a surge of testosterone. A stronger heart and bigger muscles also translates into more stamina in bed—critical for satisfying sessions between the sheets. Try Muay Thai boxing, do plyometrics, pick up a Kettlebell, or, to push yourself to the max, sign on for personal training.
This goes for women as well as men. A small study at the University of Texas at Austin examined what effect exercise had on blood flow in vaginal tissue—basically, sexual response. Women cycled vigorously for 20 minutes, afterward watching a short travel film and an X-rated film. The results: Sexual response rose by 169 percent after exercise.
As for men, a Harvard study of 31,000 men over the age of 50 found that aerobic exercise reduced the risk of erectile dysfunction by 30 percent. In fact, burning just 200 calories a day through cardiovascular exercise—say, fast walking two miles—can result in stronger, longer erections. Imagine what high-intensity exercises like running and spinning can do.
Bicep Curls for Your Orgasm Muscle
Want mind-blowing, earth-shattering, Meg-Ryan-in-When-Harry-Met-Sally orgasms? Do Kegels.
These contractions of the pubococcygeus muscle, which runs from your public bone to your tailbone, are the equivalent of bicep curls for your orgasm muscles. With regular Kegels, women can experience more intense orgasms and men can maintain stronger erections and more control over ejaculation.
To feel your PC muscles, clench as if you're trying to stop urinating; this is the same muscle that contracts when you orgasm. Contract the muscles hard for one second, then release. Do five to 10 sets of 10 each day.
Downward Doggy Style
Yoga calms the mind, relieves stress, and helps you become more aware of your body's sensations, strengths and limitations—all of which is crucial to un-muffling that mojo. No wonder a study in the Journal of Sexual Medicine found that women who practice yoga have better orgasms and greater desire for sex.
There are physical benefits too. Whether it's vinyasa, Bikram, or ashtanga, all styles of yoga challenge your muscles, increase blood flow, and improves flexibility—looser hips so you can, you know, get into all those sex positions you haven't tried yet.
Try these poses to improve pelvic muscles:
Seated Cat/Cow: Sitting with legs crossed, alternately arch your back as you inhale, and round your back as you exhale.
Camel: Kneel with an upright torso. Lean back, stretch your hips forward and touch your hands to your heels. Look up. Take deep breaths and stay in this position for one to two minutes.
Shoulder Stand: Lying on your back, lift legs over your head so that most of your weight rests on your head and shoulders. Pushing your shoulder into the mat and supporting your lower back with your hands, lift your legs so that your toes point at the ceiling. Remember to breathe, and hold for 30 to 60 seconds.
Bow Pose: Lie on your stomach, placing a blanket underneath the hips if you'd like extra padding. Reach your hands back and take hold of your ankles. Inhale and draw your torso and legs off the floor, balancing your body on your thighs if possible.