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The five-day better sex diet and fitness plan
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Up your orgasmic potential with this five-stage plan to get your mind and body into peak sexual fitness. Discover how to sexercise your sex muscle and learn what to eat with our orgasm-boosting recipe ideas
The 2008 Orgasm Survey by Scarlet magazine and SPM Ltd discovered that sexually fit women are twice as likely to achieve orgasms, yet that 92 per cent of women do not know how to exercise their sex muscles properly. Coupling a daily routine of 'sexercise' with a diet that includes foods rich in libido-boosting properties will help you to stay at the peak of your own sexual fitness. Here's how...
Better sex diet and fitness plan: Day 1
Exercise: Suck your thumb!
Your pelvic floor muscles give you better orgasmic control, and can mean the difference between a so-so orgasm, and a toe-curling whopper. But being internal, finding your pelvic floors can be tricky.
'A quick test is to suck your thumb quite hard' says Jenni Russell, a postural therapist and author of Can a Vagina really buy a Mercedes? 'You should feel a slight pull and lift from inside the vagina; those are your pelvic floor muscles'
Teach your brain where your pelvic floor muscles are throughout the day by sucking your thumb and focusing on the sensation. Practice aiming for a bearing up movement, don't push down.
Diet: Arginine
Lynn Edlen-Nezin, author of Great Food, Great Sex: The Three Food Factors for Sexual Fitness, believes that the secret to great sex lies in foods rich in the amino acid arginine.
'Arginine is the basis of drugs like Viagra and Cialis; helping men to achieve better erections while engorging and lubricating the sex organs of women,? she explains. Arginine is found in the protein groups, so meat, fish, eggs and nuts are all great sources of this love juice inducer.
Better sex diet and fitness plan: Day 2
Exercise: The Straw Test
'An exercise I give my clients is to get on all fours like a bridge and place a straw just inside the vaginal lips,' explains Russell. 'Close the lips around the straw and then 'suck up' so that the drink goes towards the belly button - that is the elevation you need to feel when exercising these muscles.'
Your challenge today is to try the straw test; this will help you to get the right action for the exercise routines later in the plan.
Diet: Omega-3
Omega-3 is said to help your nervous system function more efficiently, which considering sex is all about circuitry, makes it an important addition to a sex diet. Omega-3 is primarily found in oily fish such as mackerel, salmon and sardines. Alternatively, you can also take fish oil supplements.
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Better sex diet and fitness plan: Day 3
Exercise: Breathing
When doing pelvic floor exercises, correct breathing technique is paramount. Stand naked in front of a mirror and practice taking some deep breaths in and out.
'When you inhale, expand your stomach without allowing your shoulders or chest to move upwards,' says Russell. 'As you exhale, breathe through the mouth and gently draw the belly button towards the spine - you should feel a contraction from inside the vagina.' Remember, go back to the thumb test if you are in doubt.
Diet: Free testosterone
Free testosterone in your body helps increase your libido. A high-protein diet will raise your testosterone levels, alongside foods rich in magnesium and zinc. Ginger is a great source of magnesium and zinc, and is also said to improve blood flow to your sexual organs.
Better sex diet and fitness plan: Day 4
Exercise: Slow contractions
By now you should be confident enough to start incorporating the following exercises into your daily routine:
Contract and lift your pelvic floor muscles for a count of ten
Relax your pelvic floor muscles for ten seconds
Repeat the contraction/relaxation ten times
Diet: Keep serotonin levels healthy
Seratonin is a head hormone that keeps you alert, energised and helps you to handle stress. High serotonin levels in your body will decrease desire, but too low and it can lead to depression. Keep your serotonin levels healthy by avoiding foods such as coffee, fizzy drinks and eat a balanced amount of complex carbs such as potatoes, lentils and nuts.
Better sex diet and fitness plan: Day 5
Need more help?
By now you should be confidently eating and exercising your way to bigger and better orgasms by eating a good sex diet and incorporating the fast and slow contraction exercises into your daily routine.
But some women, particularly those who have had children, find pelvic floor exercises particularly challenging. If you are still struggling, or simply want a bit more resistance, it might be worth investing in a pelvic toner such as The Pelvic Toner or Gynefix. These gadgets can easily slip into your daily routine, and go a long way to helping you to achieve the sex life you deserve.
Source: iVillageAll rights reserved.