per minute for men and 3.1 calories per minute for women. So, this is certainly not a way to lose a lot of calories. To give an idea, the same study showed that 30 minutes on a treadmill expended much more: 276 calories for men and 213 for women.
To lose weight, you need to be physically active and eat a controlled diet in order to burn more energy than you consume. Among other things, as mentioned, training also has positive implications on sexual life. Moving, therefore, you get more benefits. To have a more satisfying sex it is useful to work, in particular, some muscles, such as the pelvic ones, especially in women after childbirth.
for 20 seconds.
Here is a very effective sex workout, consisting of a series of exercises that help train the muscles that help make sex better. They are suitable for both men and women. The ideal is to do them at least three times a week in sequence, for 20-30 minutes. Alternatively, do the circuit three times.
of the core is essential for satisfactory sexual activity. For this reason, the planks cannot be missing in the sex workout, which help to strengthen the core and build the muscles around the abdominals, back and pelvis, which can make a difference in bed.
Execution
- Lie on the ground in a prone position.
- Bend your elbows 90 degrees and align them perpendicular to your shoulders.
- Lift the body off the ground, bearing in mind that in the high position it must form a straight line from the head to the heels. Head and neck must not stretch forward or bend in any direction.
- Keep the abdominal muscles and buttocks always contracted throughout the execution of the exercise.
- The legs must be perfectly straight and slightly apart, without bending the knees.
- Maintain the position as long as possible, then return to the resting position.
Execution
- Lie on a mat, with your knees bent, feet on the ground, hip-width apart, and your palms on the floor at your hips.
- If you want to increase the intensity, place a light dumbbell on your pelvis, holding it steady with your hands as you go.
- Focus on your core as you push into your heels, lifting your hips off the ground. Make sure your shoulders and upper back remain glued to the mat.
- When you reach a hard top bridge position, squeeze your glutes. Then slowly lower.
Execution
- Stand with your feet shoulder-width apart and your arms at your sides.
- Squat down, bringing your arms in front of you, behind your back or on your hips.
- Jump to stand up and push your arms to your sides as your feet lift off the ground with momentum.
- When the feet return to the ground and the arms are raised, immediately drop into another squat.
To perform Kegel exercises effectively, you must first identify the right muscles. The easiest way to do this is to stop urinating in the middle of the flow. The muscles that help to do this are precisely those to be trained with Kegel exercises.
Execution
- Contract the pelvic floor muscles and hold the position for 5 seconds. With training, gradually build up to 10 seconds.
- Release for 10 seconds.
- For best results, practice the exercises 10 times 3 times a day, not just during training, but at any time of day when it is comfortable to do them.