This set of movements is not only to increase shoulder strength (both weightlifting and pull-ups can do this), but also to increase flexibility. Rolling over in bed requires shoulder flexibility. To achieve the best effect, straighten your arm forward, grasp your left wrist with your right hand, then pull your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position five times, then relax your arms and repeat this action once or twice.

2. Abdomen

Abdominal muscles are probably the most important muscles for men to have sex. The most commonly used sit-ups can strengthen abdominal muscles. Lie on your back, bend your knees, put your arms across your chest or tie them behind your neck as support, and slowly raise your head and shoulders so that your shoulders are 4 inches off the ground. Hold this position for 3 times, then relax and repeat this action as many times as you feel comfortable. Gradually increase the number of times according to individual exercises.

3. Hips and groins

The focus of this part of the exercise is flexibility, not strength. The following two exercises help to achieve this goal.

The first exercise. Sit on the floor with your feet together, cross your legs, separate your knees, and put your elbows between your knees to reach your joints. Then hold the double pedals and make the two soles touch each other and bend forward slightly. At the same time, press your elbows to your knees respectively, and slowly press your knees to the floor. When you feel groin tension, stop and hold this position for a few seconds. Relax and repeat this action 2-3 times. When doing this action, make sure it is very soft.

The second exercise. Sit cross-legged, lean forward slightly and stretch your arms forward as far as possible. When you feel groin tension, bend down gently once or twice.