Since we’ve just talked about masturbation, let’s add one more point. Masturbation can lead to endurance while having sex. That’s right! If you can hold off on ejaculation or orgasm while masturbating (an exercise probably more easily accomplished alone), then you can also train your body to hold off when involved in intercourse. Not only is this fun, but beneficial!
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The next thing to focus on is your pubococcygeal (PC) muscle. This is the muscle that both men and women use to stop the flow of urine. Strengthening the PC muscle can increase sexual sensitivity in both genders. Women can make their vaginas feel tighter inside, and report stronger orgasms when they have toned PC muscles, because the muscles in that area work simultaneously to provide added stimulation during orgasm. A tighter feeling vagina resulting from toned muscle can also bring her partner pleasure, as she can “grip” his penis more firmly. Men also benefit from a strong PC muscle. A toned PC muscle will help men be more aware of his penis when aroused, letting him know he is close to ejaculation, and allowing him to slow the pace if he wants. Other than timing, flexing the PC muscle is also something he can do during intercourse for variation, giving his partner increased pleasure as well.
Kegel exercises (flexing the PC muscle repeatedly for a period of time) will help strengthen and tone the PC muscle. Kegel exercises can be done throughout the day without anyone even knowing that you are doing them. A total of about 200 per day will provide the best results. While it may sound like a lot, it isn’t strenuous, and can be done while in the car, watching TV, at your desk, etc. All you need to do is pretend as though you are stopping the flow of urine. Did you try it? Did you feel the muscle? Easy, right? Now tighten the muscle and hold it for three to seven seconds. Do ten sets of ten. Ok, now you only have to do this once more today and you’re done. Sure beats sit-ups, huh? (Note to men – this may cause slight movement in your penis, so be sure not to try this while you’re standing at the water cooler !
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