Top 5 Exercises that makes you better in bed (GUARANTEED)...

Exercise improve sexual performance and endurance. Here are five exercises that can help:

1.Kegels:

These exercises involve contracting and relaxing the pelvic floor muscles. Kegels can help improve sexual function by increasing blood flow to the pelvic area and strengthening the muscles that control ejaculation and orgasm.Kegel exercises are a type of exercise that can help to strengthen the pelvic floor muscles. These muscles are responsible for supporting the bladder and bowel, and they also play a role in sexual function. To perform Kegel exercises, you should contract and release the pelvic floor muscles repeatedly, holding the contraction for a few seconds each time. It's important to practice these exercises regularly, and to use the correct technique to avoid straining other muscles. Kegel exercises can be done by both men and women and are beneficial for people with urinary incontinence, pelvic organ prolapse, and for pregnant women to prepare for childbirth.

2.Squats:

Squats are a great exercise for the lower body and can help increase muscle mass and strength, which can improve sexual performance.Squats (or "squads") are a type of strength-training exercise that work the muscles in the lower body, including the quadriceps, hamstrings, and glutes. To perform a squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your body as if you were sitting back into a chair, keeping your back straight and your knees behind your toes. Pause briefly at the bottom of the movement, then push back up to the starting position. Variations of squats include:

Bodyweight squats: performed with no added weight

Barbell squats: performed holding a barbell across your shoulders

Dumbbell squats: performed holding a dumbbell in each hand

Goblet squats: performed holding a dumbbell in front of your chest

Smith machine squats: performed using a Smith machine, a weight machine with a barbell attached to a sliding track.

It is important to maintain proper form throughout the movement to avoid injury and to target the correct muscle groups. Squats are a great exercise for building lower body strength and muscle mass, and they can also help to improve overall fitness, balance and functional movement.

3.Lunges:

Lunges are another exercise that can help improve sexual performance by strengthening the legs and hips, which can help improve endurance during sexual activity.Lunges are a type of strength-training exercise that target the muscles in the lower body, including the quadriceps, hamstrings, and glutes. To perform a lunge, stand with your feet hip-width apart and take a step forward with one foot. Lower your body by bending your front knee and dropping your back knee toward the floor. Your front knee should be directly above your ankle, and your back knee should be close to the floor, but not touching it. Push back up to the starting position, and repeat on the other side.

There are several variations of lunges that can be done to target different muscle groups:

Forward lunges: the basic lunge, where you step forward.

Reverse lunges: where you step backward

Lateral lunges: where you step to the side

Static lunges: where you hold the lunge position

Walking lunges: where you take several steps forward, lunging with one foot, then the other.

It's important to maintain proper form and engage the core while performing lunges to avoid injury and to target the correct muscle groups. Lunges are a great exercise for building lower body strength, balance, and stability. They also help to improve the flexibility of the hip and knee joints.

4.Deadlifts:

Deadlifts are a compound exercise that work multiple muscle groups, including the lower back and glutes. Strong glutes and lower back muscles can help improve sexual performance. The deadlift is a weightlifting exercise in which a loaded barbell is lifted off the ground to the level of the hips, then lowered back to the ground. It works several muscle groups, including the glutes, hamstrings, lower back, and upper back. It is considered one of the most effective exercises for overall strength and muscle development. However, proper form is crucial to avoid injury. It is important to start with a weight that you can handle and to use proper technique. A personal trainer or experienced workout partner can help you with proper form.

5.Cardio:

Regular cardiovascular exercise can help improve circulation and cardiovascular health, which can help improve sexual function. Cardiovascular exercise, also known as "cardio," is any type of physical activity that increases the heart rate and breathing for an extended period of time. The primary purpose of cardio is to improve cardiovascular fitness, which includes the heart and blood vessels. This can include activities such as running, cycling, swimming, rowing, and even walking.

Cardio exercises are beneficial for overall health, including weight management, improve heart health, and improve mental health. The American Heart Association recommends at least 150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, or a combination of both.

It's also important to note that cardio should be combined with resistance training to maintain muscle mass, and to have a well-rounded fitness routine.

It's worth noting that these exercises are not guaranteed to improve sexual performance, however, they can help improve overall fitness and health. It's important to consult a doctor or a fitness professional before starting a new exercise program.