Things You'll Need:
- Practice, Practice Practice!
-
Step 1
BUILD UP YOUR PELVIC FLOOR MUSCLES - To be a Sex Machine you will have to build up your Pelvic Floor. The Pelvic floor is an elaborate system of muscles and ligaments. These muscles form a figure eight around the genitals and anus and are a great contributor to keeping the veracity of this important system. These are the exact muscles that you will need to build up if you want to know how to be a sex machine.
-
Step 2
DO KEGEL EXERCISES -You will next need to do Kegel exercises to become amazing in bed. Kegel exercises give you increased control of orgasms. For example, a man will be able to have a more intense and longer orgasm, a women will be able to make sex more enjoyable and intense; they will even make it easier for her to orgasm.
A Kegel can be done by both men and women simply by contracting the muscles of the pelvic floor. How? Well, when you go to the bathroom to pee, try to pee and then stop the flow of the urine. When you accomplished this you are actually engaging the muscles of your pelvic floor. Every muscle (skeletal muscle), can be controlled and use to your advantage, lets now use kegels to our advantage and become a sex machine.
Kegels #1- Try contracting and holding these muscles for three seconds and relax for three seconds. Start with a set of 10 reps and build up to 10 seconds. Remember to breath and only isolate the pelvic floor muscle. Do not, I repeat do not flex the muscles in your abdomen, thighs or buttocks.
Kegel #2-The count down- count down from 30 to 0 and hold and release as many times as possible. This is a speed drill, so try to get as many as possible. As you get better you realize that you do more repetitions in 30 seconds than when you started.
Kegel #3- The Elevator Drop- Just like when you press an elevator to go up and down, choose a number (#7) and engage your pelvic muscles higher and higher until your reach maximum contraction at level 7. Once you reach the desire level slowly release tension back down to 0. Repeat 8 times.
Kegel # 4 -Endurance- Contract and release for one second each. Start with 20 repetitions but try to build up to 50. Once you reach 50, go to 100 repetitions. -
Step 3
SUPPLEMENT WITH OTHER EXERCISES - Control over the pelvic floor muscles will help intensify your sexual experience, but there are other exercises you can do which will allow for you to have flexibility and strength in different positions. Do these exercises on a regular basis to become an amazing lover.
Lunges-Perform lunges in a three plane motion (front, side and back lunge) to isolate hip rotators which are important during sex. How? The hip rotators actually wrap in and around the bottom of the pelvis. By working them out you are building strength and stamina.
Squats-use squats are a great way to improve sex, since they mimic the thrust in many sex positions. Start by squatting side to side then progress to squatting side to side over a 6-10 in step. Do 3 sets of 20 repetitions (10 on each side) and make sure you stand all the way back up before squatting again. -
Step 4
BUILD UP YOUR ENDURANCE AND SPEED - Great sex may not be all about endurance and speed, but it definitely is a huge advantage. Performing long aerobic training, mixed with some intervals in between will help to build stamina and endurance. One of the best endurance training exercises is running since it mimics some of the movements performed during sex. Take long runs (longer than 30 minutes at a conversation pace). Add a small interval (a quick burst of speed -80% of V02max) for about 30sec-1min, then continue to your original speed. As you become accustomed to the workout try going a little longer first and then build on your speed. This will prepare you for the real thing. Try to do long runs with intervals for at least 2 times a week and then build to 3.
Stretching- Running works on many different muscles, most of the ones overlooked are small and located within the region of your hips. These are important for sex. Stretching is important and should be done after running for better results. Stretch most of your hip muscles as well as your leg muscles for at least 20 minutes. -
Step 5
STRENGTHEN YOUR CORE - Work your core to increase your stamina and number of positions you will be comfortable using. The core is actually composed of many different muscle groups which include the muscles in your back, thoracic cavity, hips, and abdominal muscles. Try doing the Plank (like a push-up except you're on your elbows and tip of your toes with your back as flat as a board). This will activate your core muscles and help during sex.
Hold it for 30 sec (if you can go longer start at a higher time, but continue to progress) and rest for only 30 seconds. Start with 4 sets and try to build up to 6 sets before increase the time. Great core workout! -
Step 6
PRACTICE, PRACTICE, PRACTICE! Try to incorporate kegels during the day and night. I enjoy doing a set of 50 during a red light. Kegels can be done anytime of the day, one reason is because noone knows what your doing. Do them at the office, when your writing ehow articles, or even before you go to sleep. These are the bread and butter of performing sex like a machine, because you control those muscles and decide when its time to release. The other exercises are meant to help you develop your skill and use muscles that you never knew you had. I hope you find this article helpful. Have a great time!
Comments
giantsteps said
on 6/13/2009 Brilliant!
JeannieKerns said
on 6/12/2009 Love it, Love it, and Love it !! It's about time people are beginning to write articles with sexual topics!
joanhaines said
on 6/12/2009 I love your graphic on this article. Thanks for the advice!