● Studies done in the United States show that women who exercised regularly had better sex, and had better sex more often.
● Yoga helps to ease pain during sex by releasing the tightness in your hip & groin area, letting you have longer & more enjoyable sex.
● Doing abdominal exercises 2-to-3 times a week and Yoga will help strengthen the core muscle groups that enhance sexual performance.
● Walking at least 4 times a week will help increase blood flow to your vagina
● You'll have better sex by being able to get more circulation to the groin area for more direct stimulation of your genitals.
● In one University of Texas at Austin study, physically active women who watched an X-rated film had a 169% greater blood flow to the vagina than inactive women.
● Flexing your PC muscle at the moment of climax will create a more intense orgasm.

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But What Is Sexercise?
Obviously the term Sexercise is a combination of the words Sex and Exercise, but does that mean doing push-up while having sex in the missionary position?  Or doing sit-ups while your lover rides you Cowgirl style?

In her article 'Let's Get Physical: Tips and Tricks for Sexercise' freelance writer and author Jenny Block explains that sexercise has become the catch-all used to describe any pairing of the two. But ask a roomful of people what sexercise is and you’ll get as many answers as there are people in the room. Ms. Block also gives us a quick rundown of the three main categories of sexercise:

1. Exercises done while having sex
Combining sex and exercise can take the boring factor out of exercise as well as increase the amount of time you engage in sex, two things that most people are very keen on doing. Such exercises can include the following:

a. Having the man lie on his back and the woman squat over him, she can work her inner thighs and calves while he can work on his six pack. Leaning back can add abdominals to her workout and lifting his head for a closer look at the action can do the same for him
b. If she lies on her back with her legs in the air and her bottom lifted just off the ground, and he squats to enter her, her stomach and bottom will get a great workout and so will his quads.
c. With her on her back with legs spread and him on top in the push-up position, he can raise and lower his body exercising his arms and chest.
d. If he begins by entering her from behind and she rests her weight on her elbows while he lifts one leg and moves it forward, he can work his thigh and hip muscles while she works her arm, shoulder and back muscles steadying herself. Switching legs will allow him to work both legs equally.
e. She can also work her arms and chest by taking the “wheelbarrow” position with him as the “driver.” Holding herself up will allow her to work both muscle groups.
Of course, even if you don’t employ any specific positions or exercises, you can still get a good workout when you hit the sheets by extending the length of your play and keeping your heart pumping.

2. External exercises designed to enhance performance
Any traditional form of exercise -- from running to weightlifting to bike riding -- can improve your physical fitness and thus improve your sex life.
That’s not to say that you can’t have fulfilling sex if you are not physically fit or are disabled, but if you have the ability and the desire, fitness can add an additional element of enjoyment to the game.
But since great sex is often about agility, flexibility and endurance, among other things, of course — Pilates, yoga, and dance can all be particularly beneficial as they increase all of these as well as improve your strength and balance. If those sound like more than you’re up for, don’t despair.
There are plenty of other ways to up your game. Working with an exercise ball lets you work your core and, with a little creativity, you can use also use it for exercising during sex as well as adding a few new positions to your sexual repertoire too. The trifecta!

3. Internal exercises designed to enhance enjoyment
In the early 1940s, Dr. Arnold Kegel discovered through his research that a toned PC (short for pubococcygeus) muscle improves the quality of orgasms. For women, giving birth and aging weakens the PC or pelvic floor muscles, so exercising them is key if you want to have great orgasms, not to mention avoid incontinence.
Even though you rarely hear men mentioned in Kegel conversations, they can and should exercise their PC muscles, too. Just like women can strengthen theirs to allow them to literally tighten up internally, men can strengthen theirs to allow them to enjoy stronger erections and more staying power. And who doesn’t want that?
The easiest way for both men and women to locate their PC muscle is to quickly stop and start the flow of urine. Repetitions of that action when you are not urinating are known as Kegels and can be done daily without anyone even knowing. Some argue that contraction of the muscle alone may not be enough. So, imagine pulling something inside you up and toward your belly button as you contract.
The PC is like any other muscle. If you want to strengthen it, weight resistance can be a big help. For women, there are all kinds of Kegel exercisers out there, from barbells to Ben wa balls. Using tools like these can assure that you are getting the most out of your workout.

You don’t have to exercise when you have sex. But it sure beats the gym. And you don’t have to exercise in order to have sex. But why not improve your game if you have the opportunity? Most everyone claims to want a healthy body and a stellar sex life. If you really mean it, sexercise is the ideal way to have it all. And if you can have your cake and eat it too, why wouldn’t you dig in?

Jenny Block is a freelance writer based in Dallas. She is the author of "Open: Love, Sex, and Life in an Open Marriage."

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Crouching Tiger, Aroused Dragon
Both partners will quickly realize why the Crouching Tiger has great pleasure and orgasm potential. In this position, the woman does a sexy squat above the man in a catcher’s position. This is the perfect chance for her to use her PC muscles to “catch” his member and clench him tight. The woman can then support herself by putting her hands anywhere on his body for support and then move herself up and down. It also allows the woman to have better control of the depth and pace of the penetration. She can even vary it to tease her partner a little and make sex more interesting. The up and down motion may create different sensations than the regular woman-on-top position in which she is lying down in a straddle, moving back and forth. Of course, she will be in better control of her orgasm. If she allows a deep penetration, she can stimulate her G-spot more often. More shallow penetration will touch the edge of the vaginal opening, which is still a pleasurable sensation. Additionally, if the woman leans back, her clitoris can be stimulated. In terms of muscle tone, this position will work her inner thigh and calf muscles. Meanwhile, to get a better view, the man should lift his head and contract his stomach muscles. Maintaining this position as long as possible will give his abdomen a hard workout. He should feel the tension and clench tighter as it starts to burn. He can even reach forward and caress his partner’s body and add to everyone’s pleasure.

Down Doggy! Good Doggy!
This erotic, animalistic position is very similar to the usual doggy style, with a few slight changes. After the man enters from behind, as in the regular doggy position, the woman leans down and supports her weight on her elbows, rather than staying on all fours, while the man lifts one bent leg forward, rather than kneeling on both knees. This is highly erotic for the woman because it places direct pressure on her G-spot, which is on the anterior (tummy side) vaginal wall, intensifying her climax. The woman can also maneuver the penetration by slightly arching her back or raising herself a bit. Meanwhile, the man will feel extraordinary sensations in his private parts. This position is also appealing for the change of pace involved in not always looking at each other’s face. The woman will feel the tension in her triceps while making love in this position and the man will work his thighs when his leg stays raised. He should switch legs halfway through to hit the G-spot from a different angle.

Humpty Bumpty
In this position, the man is sitting up while the woman is sitting on him with her legs raised in the air in a straddle. She holds onto his neck with her hands while he maneuvers her back and forth. This will work the woman’s arms, stomach and legs. The man will tone his arms while moving the woman’s body, and will strengthen his legs from the support he is providing to his partner.

Wheelbarrow of Fun
The woman lies on her stomach on the bed with her legs slightly open and her knees slightly off the edge. The man stands behind her at the end of her bed and lifts her legs up toward him, until he is able to enter from behind. The woman then bends her legs and wraps them around him, locking her feet together at the ankles, while the man holds her with his hands and rests her on his thighs. This will tone the triceps and lower back. You can also try this on the floor. If you’re really talented, you can try walking around the room while in this position and think back to your days in summer camp during color war.

Fatal Attracting
This position is reminiscent of the scene in the move Fatal Attraction, when Glenn Close is sitting on the counter while she and Michael Douglas are engaged in wild sex. Doing it spread-eagle on the table while your man faces you to thrust from the front creates mega heat in a minimal amount of time. “He’s sure to come quickly because he plunges deep,” says Anne Hooper, author of The Great Sex Guide. “Plus, men get off on the novelty of doing it somewhere new to them, [since] out of the bedroom equals no-holds-barred.

Let’s Get Crazy
This position is a great workout for the woman’s stomach and buttocks. While lying on her back, the woman extends her legs straight in the air, slightly spread, with her rear lifted off the ground. The man bends down in a slight squat to enter her, working his quads, and when using his arms for support, he works his triceps.

T-Rific!
The woman lies on her side, while the man kneels and straddles her bottom leg perpendicularly (i.e., at a right angle to her, thus forming a terrific “T”) and then enters her. Her top leg remains extended upward, gently supported by the man. When done correctly, this can be a great position for deep penetration, while exposing the clitoris for manual stimulation. This double stimulation is very gratifying and can often lead to the big “O” very quickly.
 

Sexercise also increases testosterone production in men and estrogen production in women. Both of these are known to keep your bones and muscles strong and healthy.
For optimal health benefits, participate in sexercise at least three times a week for 30 minutes or more each time.

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What are pubococcygeal muscles?
Sometimes confused with the abdominal muscles, pubococcygeal muscles (PCs) are the muscles used to stop the flow of urine midstream, not the muscles used to hold in your stomach or tighten your buttocks. When they're in top shape the pubococcygeus (PC) muscles help you have strong and lasting orgasms.  But with age, pregnancy, and even lack of sex, the PC muscles can weaken and can cause urinary incontinence and a loss of pleasurable feelings, even orgasm.  But not to worry, there are exercises you can do that exercise the right muscles to develop flexibility and endurance for enhanced intimacy and sexual pleasure.

PC Muscle for Women. To locate your PC muscle, place one of your fingers inside your vagina up to the first knuckle. Pretend you are urinating and try to stop the flow; the muscle that tightens around your finger is the PC muscle.  Women with a strong PC muscle have many benefits, including toning the vagina after giving birth, controlling your bladder and making it easier for you to have orgasms. (Tip: For a more intense orgasm, flex your PC muscle at the moment of climax.)

PC Muscle for Men. To determine the location of this muscle, place two fingers behind your testicles, and also imagine that you are urinating and that you need to stop the flow. The muscle that you squeeze internally is the PC muscle.  Men with a strong PC muscle can enjoy more sensation in their genital area, better ejaculation control, stronger orgasms and even better prostate health. The stronger your PC muscle, the stronger your ejaculations.

What are Kegel exercises?
Exercising the Kegel muscles provides a safe and pleasurable way to tone and strengthen your vaginal muscles before and after childbirth as well as after menopause, and it helps prevent urinary incontinence.  Named after Los Angeles physician Arnold Kegel, Kegel exercises (pronounced "kaygel") are a series of simple exercises specifically designed to strengthen the PC muscles in the pelvis.

If you are pregnant, just had a baby, if you have had lower abdominal surgery, if you want to spice up your sex life, or if you are a male and experiencing Erectile Dysfunction or you just want to last longer - Kegels will help.

According to Sue Johanson, CM, RN (Talk Sex with Sue) by making Kegel exercises part of your daily routine, you will improve urinary control (both women and men), as well as vaginal tone.  In males, the additional blood flow to the genitals due to exercising also helps with erections.

How do you do Kegel exercises?
Simple Kegel exercises can be done anywhere, anytime,  but for the most effective workout you will want to use a resistance device such as a Kegel or pelvic exerciser, which we will discuss in a moment.

Doing Kegels in public:
When you're in public, you can do Kegels by simply tightening and loosening (flexing) your PC muscles.  Try not to tighten your abs or thighs as this will take away from your PC orgasm muscle workout. It doesn't matter when or where you do your PC exercises, nobody will ever know you're doing them.

Doing Kegels in private:
While simply flexing the PC muscles is fine when you're in out in public, Dr. Arnold Kegel originally designed his exercises for use with a resistance device to ensure their effectiveness.  "Many women who do self-guided Kegels don't improve because they don't do them right" says Howard I Glazer Ph.D a NYC-based psychologist who specializes in pelvic-floor muscle diagnosis and rehabilitation.  Using a Kegel or pelvic exerciser has been shown to be the most effective tool for the enhancement of female sexual responsiveness and the increase in frequency, strength, duration and overall satisfaction of the female orgasm, so when you're at home the most effective way to strengthen the PC muscle is by exercising the muscle against a resistance device.  Using a Kegel and pelvic exerciser reconditions weakened or damage pelvic floor muscles and increases a woman's enjoyment of sexual intercourse.  Any woman of any age who has an interest in giving greater sexual pleasure to herself and her partner will gain confidence and control using a Kegel and pelvic exerciser.

Resistance Devices for Improved Kegels:
Products like Ben Wa Balls, K Balls, Duo-Tone Balls, and Orgasm Balls help strengthen the PC muscles, and even using products like a Dildo or Dong, Clit Suckers, Clit Pumps, and Pussy Pumps can be used to strengthen the PC muscles, but products such as the Kegelmaster, the Kegel pro, the Berman Isis Beginning Pelvic Exerciser, the Berman Juno Weighted Pelvic Exerciser, the Natural Contours ENERGIE and others are designed specifically for performing Kegel exercises.

• Cures Incontinence due to poor muscle development
• Sensual and exciting to use
• Will enable any woman to have deep vaginal orgasms that have never experienced one before
• Easier for a woman to reach an orgasm
• Make a woman's vagina more sensitive
• Increase a woman's vaginal muscle control
• Increase a woman's clitoris erection
• Increase the number and intensity of a woman's sexual orgasms
• Increase the tightening of a woman's vagina after the first use

As with any exercise program, start gradually. When your muscles begin to strengthen, increase the number of Kegels you do every day and the length of time you hold each contraction.

Sex Can Keep You Looking Young!
Would you rather have plastic surgery or inject poison into your face to look 10 years younger? Or would you rather try something a little more pleasurable?

A 10-year study suggests that having sex three times a week can keep you looking up to 10 years younger than the “average adult,” reports Dr. David Weeks, a consultant neuropsychologist at the Royal Edinburgh Hospital. "Pleasure derived from sex is a crucial factor in preserving youth. It makes us happy and produces chemicals telling us so.”

According to his findings, about 25 percent of a person’s youthful appearance comes from genetics, but the other 75 percent is behavioral with sexual activity coming in right behind physical and mental exercise.

So in addition to all of the other benefits sex offers, including reducing stress and burning calories, sex can also help you forget all the chemical injections the TV commercials are constantly trying to talk you into getting. A side benefit is that rather than having expensive plastic surgery or injections, you can use the money you save to buy a new car, a new house, or better yet, a nice collection of Adult Sex Toys and Adult DVDs and Videos.

Want A Healthier Body? Have More Sex!
Sex helps regulate a woman's period. Who knew that male pheromones could do more than get you in the mood for lovin'?

Winnifred Cutler, Ph.D., president of the Athena Institute for Women's Wellness in Chester Springs, Pennsylvania, found that exposure to these manly scents might keep estrogen high and your period on track.
Source: SELF Magazine

Masturbate For a Healthier You!
You've probably heard that masturbating can reduce stress and help you sleep, but masturbating improves prostate health and reduces the risk of prostate cancer for men, and masturbating also helps prevent cervical infections, improves resistance to coronary heart disease (CHD) and can help prevent type-2 diabetes for women!

Masturbation also improves the heart rate, immune system, blood pressure, reproductive system, and brain chemistry!

You can work out your vaginal muscles on the way to work, at a party or every time you wear high-heeled shoes.

Easy Kegels: Wear High Heels!

High-heeled shoes are part of women’s wardrobe that’s closely associated with sexuality. When women wear high-heeled shoes, they look much more seductive and attract more attention, which also increases their chances of a sexual encounter. Aside from all the attention, high-heeled shoes also help women feel more confident. We all know that a lot of men are nuts about women in high heels.

But high-heeled shoes also have a direct effect on vaginal muscles and sexual intercourse.

While it's true that wearing high heels all the time can have an adverse effect on a women’s legs, recent medical research shows that high heels also have a positive effect.  Strengthening of your pelvic floor muscles is important for pleasure in your sexual life and also helps certain body organs function better, for instance, your bladder. But the fact is that we often forget to do our Kegel exercises, or don’t make time for them, or just don’t know the right way to do them. The easiest thing is to wear high heels because you contract the right muscles spontaneously, so you kill two birds with one stone. You look more attractive and strengthen your vaginal and pelvic floor muscles too, which allows you to have more intense sensations during foreplay and sex, and of course, better orgasms!

High-heeled shoes should be high, but not too high!
Italian urologist, Dr. Maria Cerutto, advises women to wear shoes with a two inch heel because this may improve vaginal and pelvic floor muscles without any extra effort. She carried out a study that involved 66 women under 50 and found that women who held their feet at a 15 degree angle to the ground (the equivalent of a two inch heel) had better posture than those who wore flat shoes. Of course, there’s an upper limit where high-heeled shoes do more damage than good. Among others, they can make your vaginal muscles completely numb or insensitive to stimulation. So, experts advise not to wear shoes that have more than a four inch heel. You also shouldn’t wear them constantly. The best thing is to put on shoes with a low heel for a day or two.

Flat shoes may cause headaches and back pain
Mike O'Neill says that during the last few years since ballerina flats and sandals have become popular, more women report suffering from headaches and back pain. It’s also thought that low heel shoes contribute to the development of arthritis. The fact is that low heel shoes make it easier for a woman to drag her feet on the floor instead of lifting her whole leg when walking, which causes bad posture.

The comfort factor
Many women prefer to wear flat shoes because they say high heel shoes are uncomfortable and make them hurt all over. Women don’t really feel attractive when they hurt all over, but in most cases it's because the women in question aren't used to wearing high heel shoes. Wearing high heels forces your body to use different muscles than flat shoes, and just like exercising, any time you use your muscles in a way that's new, you are going to be sore until you get used to it.  Of course, poor quality and poorly designed high heels are going to cause foot pain, but this is true of any shoe regardless of the heel.  Fortunately, the company Ellie Shoes not only makes high quality high heel shoes, but they are reportedly the most comfortable high heels on the market.

According to Ellie PR rep. Bridget Silvestri "We're known for our extra padding, the way our shoes are contoured to fit a woman's foot... our overall comfort is exceptional. We want our shoes to not only look fantastic, but for women to actually be able to wear them anywhere!"

Just how comfortable are Ellie Shoes?  Diablo Cody (author of the hit screenplay JUNO & a purveyor of shockingly comfortable stripper shoes) says in her book 'Candy Girl' about Ellie Shoes "I swear Ellies have better arch support than Easy Spirits. I would totally play basketball in Ellies if I didn't have a chronic fear of my glasses getting smashed."

An added bonus is the face Ellie Shoes aren't expensive!  With prices starting around $20 to $30, a pair of Ellie high heel shoes cost no more, and in most cases less, than a pair of decent walking or running shoes!

Don't have a store in your area that carries Ellie Shoes?  No problem.  Ellie Shoes can be purchased conveniently and safely on line.