I’m a PT – here’s the 10 exercises you need to get better at sex Comments Off on I’m a PT – here’s the 10 exercises you need to get better at sex 366

EVERYONE would like to be better between the sheets.

Now a personal trainer has revealed the 10 exercises you need to know to turbo-charge your love making.

AlamyDoing certain exercises for a workout in the gym can benefit your sex life[/caption]

While most of us know that exercise can help improve our physical and mental health, people aren’t so aware that it can improve things in the bedroom.

It was previously revealed that having sex twice a week could help ward off all sorts of health issues.

This includes infections, blocked noses and researchers said it could even help when it comes to fighting the menopause.

Fitness expert Delia Rutherfoord-Jones has named the best exercises that will help improve your sex life.

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1. Squat with a half rep

Fitness FirstSquats are great for increasing blood flow to your lower body[/caption]

Delia, who is an expert at at the Clapham Junction Station branch of Fitness First said squats are great for increasing blood flow to your lower body, energising your libido and improving the circulation around your legs and midsection.

This, she said can to help make your orgasms more intense.

“They also help to strengthen your lower body for a more powerful thrust whether you’re on top; or when your partner is,” she added.

How to:

  1. Squat down to your maximum range of motion and then come up halfway. 
  2. Lower down again and then come all the way up to standing. 
  3. Repeat this motion as many times as necessary.

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2. Cat-cow

Fitness FirstThe yoga pose Cat-cow can benefit women[/caption]

Cat-cow is a yoga pose that is a combination of movements that help to tone the hip and pelvis, as well as improving the flexibility in your spine.

Ultimately, the end goal of this exercise is to help support your crotch and lead to better performance in bed, Delia said.

How to:

  1. Begin on your hands and knees in a table position, making sure to keep your spine neutral. 
  2. As you inhale to move into your cow pose, lift your body upward and press your chest forward, allowing your stomach to sink. 
  3. Lift your head and relax your shoulders away from your ears and gaze ahead. 
  4. As you exhale to come into your cat pose, round your spine outward and tuck in your tailbone to draw your pubic bone forward.
  5. Release your head toward the floor and relax.

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3. Sun salutation

Fitness FirstRegular yoga practice can help get better orgasms[/caption]

Delia explained that regular yoga practice is great for enhancing your sex drive and it comes with a whole host of other benefits; like increased performance, better orgasms and an overall boost in satisfaction in the bedroom.

The sun salutation pose in particular is great for strengthening your core and upper body. 

How to:

  1. Start in a downward dog position and slowly transition into a plank. 
  2. Begin to lower down to the floor, lifting your chest up inward into your upward dog pose. 
  3. Reset the motion by pushing through table-top position and lifting your hips up, returning into downward dog.

4. Straddle sit-ups 

Fitness FirstDoing sit-ups can improve your pelvic muscles[/caption]

When you do sit-ups, your pelvic muscles — which also support your reproductive organs and contract during orgasms — also get a workout.

Essentially, the stronger those muscles are, the more intense your climax will be, the guru said.

How to:

  1. Lie on your back with your legs straddled.
  2. Tuck your pelvis in and perform a crunch style sit up.
  3. Slowly lower back down toward the ground and repeat the motion.

5. Cardio SkiErg

Fitness FirstDoing cardio skiing can improve your endurance in the bedroom[/caption]

Now you’ll need to go to a gym for this exercise – or for a free option you could always fit in some cardio with running.

But Delia said upping your cardio could help enhance your endurance.

“SkiErg, in particular, is the only machine that hits your upper and lower body by hammering your arms, shoulders, back, core and legs.

“Its low-impact, high-calorie burning helps to build endurance by working your body in a rhythmic motion — which can come in handy when you’re in the bedroom,” she said.

How to do the double pole technique:

  1. Begin with your hands and feet shoulder-width apart with your hands slightly above your head, make sure that your arms are bent slightly. 
  2. Drive the handles downward and make sure that your core muscles are engaged whilst bending at the knee. 
  3. Keep the bend in your arms with the handles fairly close to your face. 
  4. Finish the drive with your knees slightly bent and your arms extended down alongside your thighs. 
  5. Extend your arms upward and straighten your body to return to the starting position.

How to do the classic skiing technique:

  1. Begin with one arm raised and slightly bent. 
  2. Pull down with your top arm whilst gradually raising your lower arm. 
  3. Continue to alternate this movement, making sure to keep some bend in your pulling arm for a stronger position.

Sex exercises for men

6. Reverse bridge with opposite leg taps

Fitness FirstReverse bridges can improve your gute endurance[/caption]

Improve your glute endurance with reverse bridges.

The constant time under tension also helps to improve your hip and shoulder mobility, Delia said.

How to:

  1. Sit in a sit-up position and place your hands down behind your hips with your fingertips pointing toward your feet. 
  2. Lift up your hips by squeezing your glutes and reach your right hand toward your left foot.
  3. Repeat the movement again on your opposite side.

Repeat the movement again on your opposite side.

7. Ground-to-shoulder pulls with sandbags

Fitness FirstThis exercise will improve both your cardiovascular strength and explosive strength in your hips and arms[/caption]

If you’re looking to improve both your cardiovascular strength and explosive strength in your hips and arms, then ground-to-shoulder pulls with sandbags is your go-to exercise.

While it seems like this move only uses your arms, it’s actually an intense core workout that can really help to improve your sex life with improved stamina. 

How to:

  1. Keeping your core tight, stand with your legs slightly wider than hip-distance apart. 
  2. Squat down, making sure to keep your back straight and pull the sandbag to your chest. Hold for 1-2 seconds and then drop it down. 
  3. Repeat the movement.

8. Spider-man press-ups

Fitness FirstTry this Spiderman workout to build muscle[/caption]

Your hips and chest will thank you later when you take on the Spiderman press-up.

This muscle-building exercise can strengthen your shoulders and chest as well as challenge your core strength, Delia said.

You’ll be grateful for the increased upper-body stamina when trying positions like legs on shoulders, standing splits and more, the PT added.

How to:

  1. Start in a high plank position with your feet shoulder-width apart, your body should be forming a straight line from head to toe. 
  2. Bend your elbows to around about a 45-degree angle as you slowly lower your chest toward your hands on the floor. 
  3. Lift your right knee toward your right elbow and hold for 2-3 seconds before lowering your leg back to its starting position and lifting your body again. 
  4. Repeat this movement with your opposite leg on the next rep. 

9. Deadlifts

Fitness FirstDeadlifts are great to improve things in the bedroom[/caption]

Not many people realise how beneficial deadlifts can be to your performance in the bedroom.

As well as strengthening your hamstrings and glutes, they work your back and tighten your core — making this a great move to improve your ability to pick up your partner when it matters most.

How to: 

  1. Start by squeezing your lats down and pushing your hips back. Make sure to bend at the knee so your shins are perpendicular to the ground. 
  2. Stand up straight, hold your chest up and keep your neck neutral. 
  3. Grab the weight and push through your heels to activate your glutes and straighten your legs. 
  4. Make sure to keep the weight close to your body.

Practising proper deadlift form will help you master the hip hinge, which is a foundational movement when it comes to controlling your pelvic floor both in and out of the gym. 

10. Shoulder-supported bench press

Fitness FirstBench presses are great for upper body strength[/caption]

As many classic sex positions — like missionary, standing or on-the-lap — demand good upper body strength, you need a move that can support these positions — this is where the shoulder-supported bench press comes into play.

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How to:

  1. Lie on your back flat to the bench and make sure that your shoulders are firmly planted.
  2. Press your feet into the ground and move your hips into an extended hip thrust position.
  3. Keep your core engaged and maintain a neutral spine position throughout the movement. 
  4. Slowly but firmly, lift the bar or dumbbells off the rack and lower to your chest with your elbows bent to the sides. 
  5. Press your feet as you push the bar up and return to your starting position.
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Managing Relationships While Working in the Adult Industry Comments Off on Managing Relationships While Working in the Adult Industry 299

Navigating romantic relationships can be complex, and this complexity often intensifies when one or both partners are involved in the adult industry. In this guide, we’ll explore practical strategies for maintaining healthy relationships, fostering open communication, and addressing challenges that may arise when one’s profession involves adult entertainment.

1. Open Communication:

Communication is the foundation of any healthy relationship, especially when working in the adult industry. Establishing open and honest communication channels helps build trust and understanding between partners.

Example: Provide communication tips, such as setting aside dedicated time for discussions, creating a judgment-free zone, and actively listening to each other’s concerns.

2. Establishing Boundaries:

Clearly defining and respecting boundaries is crucial for both partners. Discussing comfort levels, expectations, and limits ensures that both individuals feel secure in the relationship.

Example: Offer guidance on how to have constructive conversations about boundaries, emphasizing the importance of mutual consent and compromise.

3. Building a Support System:

Developing a robust support system is essential. This includes friends, family, or colleagues who understand and respect the nature of the profession and can offer support during challenging times.

Example: Share stories of couples who have successfully built strong support systems and provide tips on how to nurture these networks.

4. Trust and Transparency:

Trust is a cornerstone of any relationship but becomes even more critical when working in the adult industry. Being transparent about one’s work and addressing concerns promptly helps foster trust between partners.

Example: Illustrate the positive outcomes of trust-building actions, such as being open about work schedules, discussing potential challenges, and offering reassurance.

5. Educating Partners:

Sometimes, misunderstandings arise due to lack of knowledge. Educating partners about the adult industry, its dynamics, and dispelling common myths can promote a better understanding of the profession.

Example: Create a guide for individuals to share with their partners, explaining the realities of the adult industry, emphasizing the consensual nature of the work, and addressing misconceptions.

6. Coping with External Judgments:

Working in the adult industry often comes with societal stigma. Discuss strategies for coping with external judgments and maintaining a strong sense of self-worth within the relationship.

Example: Share empowering stories of individuals who have successfully navigated societal stigma, emphasizing self-love and resilience.

7. Seeking Professional Guidance:

Relationships can benefit from professional guidance. Encouraging couples to seek counseling or therapy when faced with challenges can provide a neutral space for communication and support.

Example: Highlight success stories of couples who have sought therapy to strengthen their relationship and provide resources for finding qualified professionals.

8. Planning for the Future:

Discussing future plans is vital for any couple. Addressing long-term goals, such as career transitions or family planning, helps both partners feel secure and invested in the relationship.

Example: Offer advice on creating a shared vision for the future, navigating career changes, and making joint decisions that align with both partners’ aspirations.


Successfully managing relationships while working in the adult industry requires a combination of open communication, trust-building, and a proactive approach to addressing challenges. By fostering understanding, establishing clear boundaries, and seeking support when needed, couples can build strong, resilient relationships that thrive despite the unique demands of the profession. Remember, every relationship is unique, and adapting these strategies to suit individual needs is key to a fulfilling and supportive partnership.

Understanding and Navigating the World of Online Adult Content Comments Off on Understanding and Navigating the World of Online Adult Content 285

The internet has transformed the way we access and consume information, including adult content. Navigating this vast and often complex digital landscape requires understanding, responsibility, and respect. In this guide, we’ll explore key aspects of online adult content, helping you make informed choices while ensuring a safe and enjoyable experience.

1. Diverse Platforms and Formats:

Online adult content is not confined to a single platform or format. From websites and streaming services to interactive content, understanding the variety available is essential.

Example: Differentiate between mainstream adult websites, premium subscription services, and emerging interactive platforms, providing a glimpse into the diverse options.

2. Privacy and Security:

Respecting privacy is crucial when engaging with adult content online. This includes understanding the importance of secure connections, anonymous browsing, and being mindful of personal data.

Example: Provide tips on using virtual private networks (VPNs), secure payment methods, and the importance of reading privacy policies on adult websites.

3. Responsible Consumption:

Consuming adult content responsibly involves being aware of ethical considerations. This includes consent, avoiding illegal content, and understanding the potential impact on relationships.

Example: Share stories or case studies illustrating the importance of responsible consumption and the potential consequences of engaging with non-consensual or illegal content.

4. Age Verification and Restrictions:

Most countries have regulations regarding the access to adult content, often requiring age verification. Understanding and complying with these regulations is vital for legal and ethical reasons.

Example: Provide a step-by-step guide on age verification processes on different platforms and emphasize the importance of adherence to legal requirements.

5. Impact on Mental Health:

Consuming adult content can have varying effects on mental health. It’s crucial to be aware of the potential impact and seek support if needed.

Example: Discuss the potential consequences of excessive consumption, addiction, or unrealistic expectations, and provide resources for mental health support.

6. Consent and Ethical Production:

Understanding the concept of consent extends to the production of adult content. Ethical consumption involves supporting platforms and creators that prioritize the well-being and consent of performers.

Example: Showcase initiatives or platforms that prioritize ethical production, emphasize performer rights, and provide fair compensation.

7. Balancing Fantasies with Reality:

Distinguishing between fantasy and reality is important when consuming adult content. Developing a healthy perspective on sexuality involves recognizing the difference between scripted entertainment and real-life relationships.

Example: Share anecdotes or expert opinions on how to maintain a balanced view of sexuality and relationships while consuming adult content.

8. Community and Education:

Online communities and educational resources play a role in promoting healthy discussions about adult content. Engaging with like-minded individuals and staying informed contributes to a positive online experience.

Example: Highlight reputable online forums or educational platforms where individuals can learn more about various aspects of adult content, share experiences, and ask questions.


Navigating the world of online adult content requires a balanced approach, combining awareness, responsibility, and respect. By understanding the diverse landscape, prioritizing privacy and security, and promoting ethical consumption, individuals can ensure a positive and consensual online experience. Remember, responsible engagement contributes to a healthier digital environment for both consumers and content creators alike.

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