Pride month is well underway and gay-friendly gyms are looking a little busier as guys strive to look like Thor in their jockstraps. But exercise also has plenty of non-aesthetic benefits, like lowering your blood pressure, improving your mental health, and boosting your sexual stamina for the long, hard summer drive.

Let’s be real that last part is probably what’s going to get you off the couch this summer. So what exercises should tops and verses do to feel better in bed? Personal trainer Kieron Lyons has the answers.

The UK-born Lyon currently lives in Barcelona, ​​Spain where he works as a certified online personal trainer and nutrition coach. Conveniently, Lyons’ services are specifically geared towards gay men.

It’s really important to understand what other people are going through, says Lyons. I understand what it’s like to be gay and maybe not be as confident as you want to be.

Are you ready to go buff so your partners can be stuffed? Here are three exercises that will improve your sexual stamina.

But first, warm up!

If you want to gain confidence in the bedroom, you should focus on training the muscle groups that will support your favorite sex moves. Whether you do bodyweight exercises or some basic movements using resistance machines, strength training will be the best way to improve your fitness, says Lyons.

But before you stress those muscles, take a few minutes to do a simple warm-up. Lyons recommends dynamic movements that take your body through a full range of motion. Arm circles and leg swings warm up the ligaments and prevent injuries.

Glute bridges

Your glutes play an important role in pushing. This is the largest muscle group in the body and is the most powerful, says Lyons. But most of the time, when you’re sitting, your glutes get underused and shut down. If you want to pound your partners, you’ll have to make contact with your butt.

Glute bridges are a beginner-friendly bodyweight exercise that you can do at home (or at the gym, if you want to put on a show). Start by lying on the floor with knees bent and feet flat on the ground. From there, press your feet into the floor and push your hips into the air by squeezing your butt, as Lyons says, until your hips are fully extended. Then bring your hips back to the ground.

Lyons suggests starting with three sets of 10 reps. To make the exercise more challenging, increase the reps or add a dumbbell to the hip crease.

Renegade Rows

You need a strong core to be able to push, says Lyons. Your core muscles will also provide overall stability so you don’t throw your back out while bouncing your partners back. Renegade rows help you build core strength and upper body strength at the same time, so this exercise is perfect for tops and backs who want to throw their bullying butts.

Start by placing two parallel dumbbells on the ground that are easy to lift. Grab the handles in the plank position. While tightening your torso and keeping your back flat, squeeze your shoulder blades together and lift one of the dumbbells, guiding the movement with your elbow. Then slowly lower the dumbbell. Repeat on the other side.

Lyons suggests starting with three sets of 10 to 20 alternating reps.

Deadlifts

Deadlifts strengthen the posterior chain, a muscle group that facilitates explosive movements and, no, that’s not an understatement. This is a difficult exercise, so if you’re a complete beginner, you should practice with a plastic tube or a barbell that has no additional weight on it as you get used to the motion. A certified personal trainer can ensure that your form is correct. Here’s how to do it:

Stand with your feet hip-width apart with a barbell or two dumbbells on the ground in front of you. Grab the barbell or dumbbells and swing your hips back.

You should engage your hamstrings and glutes, says Lyons. He retracts and lowers the shoulder blades, strengthens the core and then you can stand up.

When you put the barbell back down, do the same movement in reverse. Push your hips back until the barbell passes your knees, then bend your knees slightly to bring the barbell back to the floor, says Lyons.

If your main goal is to build muscle, says Lyons, beginners should aim for 8 to 15 repetitions of this exercise.

Remember that building strength takes time, so you won’t turn into a jackhammer overnight. But if you stay dedicated to your workout routine, you will take your sexual stamina to new heights


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Image Source : www.queerty.com

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