To improve sexual ability, what kind of exercise can be done to improve sexual function?

In addition to eating certain foods to improve sexual ability, men can also improve their sexual function through exercise. The important parts of sexual muscle activity include shoulders, abdomen, hips and groin, etc. You can do exercises according to the following introduction.

1. Prone stretch

Lie prone and stretch your body as far as possible, stretch your arms forward, lift your head slightly, stretch your arms forward and your feet backward as far as possible, maintain each stretching movement for 10 to 15 seconds, and then slowly relax.

2. Massage strengthens the kidneys

(1) Press the Shenshu point

First, massage the Yongquan point on the sole of the foot. It is especially suitable to do this after washing your feet before going to bed. Massage 81 times on each side. Next, massage the Shenshu point (lower back area) and use both hands to make a circular massage 81 times. Finally, massage the scrotum and lower abdomen. Use one hand to massage from the lower part of the scrotum upwards and the other hand to massage from the navel downwards. Massage with both hands for a total of 81 times. Generally, after the above massage, the penis can naturally erect.

(2) Groin massage

Before going to bed, place your hands on both sides of the groin (the base of the thighs).

Massage gently 36 times in the oblique direction with your palm, and you can do it several times a week. It has a certain effect on enhancing sexual desire and improving energy.

(3) Testicular massage

Rub your hands to warm them up, first hold the two testicles with your right hand, so that the right testicle is in the palm of your hand, and the left testicle is on the ridges of the thumb, index finger and middle finger, then gently rub, turn right 30 to 50 times, and then gently rub. You can also use the massage method, that is, first tighten the scrotum with one hand to fix the external kidney, and place the palm of the other hand on the testicles, and then gently rub until the testicles are slightly warm. This method is also called the "scrotum and external kidney" method, which is highly praised by traditional Chinese medicine health experts of all dynasties.

(4) Rub your ears

When you wake up in the morning, use your fingertips or the ribbed surface to gently rub the helical body and other parts of the ears in a circular motion, or apply pressure and kneading until you feel slight swelling and pain and a sense of heat in the area. This method has the effect of harmonizing yin and yang, unblocking qi and blood, and strengthening the kidneys and consolidating essence. It has been advocated by health experts of all generations.

(5) Climbing the feet to strengthen the kidneys

Lie on your back. Pull your hands from your knees to your spinal cord joints, and then go up the anterior ulnar fossa line to your head. Cross your hands, palms facing up, straighten your feet, and drop your hands from the upper straight line. Stretch your hands forward, bend your upper body forward, and move your hands to the Yongquan acupoints on the soles of your feet. Straighten your feet with force, and use opposite forces on your hands and feet. Release your hands and let your body return to the supine position. Repeat this 10 times, or as many times as you can according to your ability. This method has the effect of strengthening the waist and knees, nourishing the kidneys and consolidating the essence.

(6) Massage the kidneys

Place both palms on the waist on the same side, rub back and forth from top to bottom for about 2 minutes, until the deep part is slightly warm, or make fists and hit the waist alternately with the back of both hands with moderate force. It is best to hit about 100 times each time. The waist is the home of the kidneys, and rubbing the kidney home is also called "rubbing the essence gate". It has the effect of strengthening the kidneys, strengthening the waist, benefiting the essence, and dredging the meridians.

(7) Lower abdominal friction

Before going to bed, place one hand on the lower abdomen above the pubic bone. Place the other hand on the waist, then press the waist while rubbing the lower abdomen from right to left with your hand until you feel a warm sensation in the abdomen. The following introduces the 3rd to 9th exercises to improve sexual function.

3. Prone support

When men have sex, their waist, back, hands, and arms play a very important role, because these parts of the body are the main points of force in the sexual life of men and women. Long-term exercise of the above parts is conducive to strengthening the support of the arms, waist and back, thereby achieving the purpose of improving and enhancing sexual function. Exercise can enhance the tension and contraction of the muscles around the male lower body, and enhance local blood circulation, expansion, and congestion, thereby promoting blood filling in the pelvic cavity and genital area and enhancing sexual function.

Sit-ups and push-ups can be done at least 20 times each in bed before going to sleep every night. The anus lift exercise can be done anytime and anywhere, and it feels like a sudden pause when urinating.

4. Cat pose stretch

As the name suggests, this set of movements is like a cat stretch. First, stretch your arms forward, bend over and touch your palms to the ground, then sit back above your knees until your buttocks touch your heels, kneel with your knees on the ground, and your buttocks touch your heels. Try to stretch your arms, head and back. Maintain the stretching movement for 10 to 15 seconds, then slowly relax and repeat the whole movement.

5. Bend your back and press your palms upwards

The posture is similar to ordinary push-ups, but the difference is that the knees are on the ground. Extend your arms slightly outward to support the ground, and then bend and straighten your arms to do push-ups. Remember to keep your waist slightly bent. Hold each movement for 10 seconds, then start over again, but remember to do it according to your ability.

6. Shoulder Exercise

Lifting weights and pull-ups can increase flexibility. Rolling on the bed requires flexibility in the shoulders, up and down, side to side. For best results, stretch your arms forward, grab your left wrist with your right hand, and then stretch your arms above your head and push slightly backward until you feel a slight pull in your armpits. Hold this position for 5 counts, then relax your arms and repeat this movement one or two more times.

7. Abdominal Exercise

The abdominal muscles are perhaps the most important muscles for men during sex. The most common sit-up exercise strengthens the abdominal muscles.

Lie on your back, bend your knees, cross your arms over your chest or clasp them behind your neck for support, and slowly lift your head and shoulders so that your shoulders are 4 inches off the ground. Hold this position for 3 counts, then relax and repeat this action as many times as you feel comfortable. Slowly increase the number of times based on your personal practice.

8. Hip and groin exercises

(1) Sit on the floor, put your feet together, bend your legs, spread your knees apart, and place your elbows between your knees to press on the joints. Then hold your feet together and touch the soles of your feet together. Bend your body forward slightly, and use your elbows to support your knees, and slowly press your knees to the floor. When you feel a pull in your groin, stop and hold this position for a few seconds. Relax and repeat this action 2 to 3 times. When doing this action, make sure the movement is very gentle.

(2) Sit cross-legged, lean your body slightly forward, and stretch your arms as far forward as possible. When you feel a stretch in your groin, gently bend forward one or two more times. Relax for a while, and repeat the above movements 2 or 3 times.

9. Kegel Exercise

Dr. Kegel first developed these exercises in the 1940s to help women increase bladder control. These exercises can also help men achieve more frequent, intense orgasms and sexual enjoyment. This set of exercises focuses on training the muscles that control urination.