Why "foreplay" can make your intimate experience a leap in quality
Have you ever had this kind of confusion? After the passion, do you feel exhausted all over, or even have back pain the next day, making it difficult to get out of bed? Perhaps your partner has joked, "I'm the one who's doing the main work, why are you so tired?" This phenomenon reveals an important fact: intimacy is a "high-intensity muscle exercise" that requires the coordination of the whole body, and "pre-sex exercises" are the key exercises to improve the quality of this activity.
Xiaolin’s story: From exhaustion to ease
Xiaolin, 32, is an office clerk. Long-term sitting has led to insufficient core muscle strength. "When I first started having sex with my boyfriend, I always felt weak in the middle of it and couldn't maintain certain positions. This was very frustrating," Xiaolin shared. "After I started practicing special 'foreplay exercises', not only did I feel more comfortable trying different positions, but I also enjoyed the whole process much more!"
The scientific basis of pre-sex exercises: Why specific muscle groups are crucial
From a physiological perspective, intimacy involves the coordinated work of multiple muscle groups throughout the body, especially the core muscles, pelvic floor muscles, inner thigh muscles, and upper limb supporting muscles. The endurance and flexibility of these muscles directly impact how you perform and feel during intimate moments. Research by professional sexologists and physical therapists shows that exercising these specific muscle groups can not only improve physical performance during intimacy, but also enhance sensitivity and control, thereby bringing a richer sensory experience.
[Pre-sex Exercises] Exercise 1: Frog Stretch to Improve Pelvic Flexibility
Pelvic flexibility is fundamental to pleasure, and the frog stretch is one of the most effective exercises for this area. This yoga-derived move, designed by renowned yoga instructor Leslie Howard, is especially important for couples who want to try different poses. The core function of the frog stretch is to open the hip joint, increase the flexibility of the inner thigh muscles, and strengthen the control ability of the pelvic floor muscles, which will directly affect your coordination and comfort during intimate moments.
Frog stretch detailed steps:
- Stand on all fours with your knees hip-width apart
- Keep your ankles aligned with your knees and your feet turned outward
- Slowly lower your forearms to the ground while pushing your hips back
- Feel the stretch on the inner thigh and keep breathing naturally
- Hold the position for 15-30 seconds, gradually increasing to 1 minute
- Practice 1-2 times a day for two weeks and you will feel significant improvement
Xiaomei's experience: the wonderful transformation of flexibility
Xiao Mei, 28, shared: "When I first started practicing, I couldn't even open my knees more than 45 degrees. After three weeks of persistence, not only did my hip joint flexibility increase significantly, but it also improved my long-term lower back pain. What's even more surprising is that I can try different angles more freely during intimate moments, and the feeling is also more in-depth and delicate."
[Pre-love exercise] Second move: Wall ball squat to strengthen the support of the lower body
In many intimate positions, especially active ones, lower body support and endurance are crucial. This set of wall ball squat exercises recommended by James Chen, a well-known personal trainer in Los Angeles, can effectively strengthen the quadriceps, gluteus maximus and core muscles, providing you with the stability and endurance you need in various postures. This exercise specifically targets the static muscle endurance required to hold certain postures for extended periods of time, a key move in improving the quality of intimate experiences.
Detailed steps and precautions for wall ball squat:
- Lean against an exercise ball with the ball between the wall and your lower back
- Stand with feet slightly wider than shoulder width, toes pointed slightly outward
- You can place your hands on your knees or hold them flat in front of your chest for added balance.
- Keep your weight on your heels and slowly squat down until your thighs are parallel to the ground.
- Special attention: Do not let your knees exceed your toes to avoid joint injuries
- Hold the position for 15 seconds, then stand up slowly
- It is recommended for beginners to complete 5 sets and gradually increase to 10 sets
- Practice 3-4 times a week and you will see significant improvement in about two weeks.
