The Best Squats For Amazing Sex! (Go Deeper)

Summary

This video explores how squats can enhance sexual performance by improving blood flow to the lower body, strengthening the pelvic floor for endurance, and boosting testosterone levels. It covers various squat types like high-rep, sumo, and band-assisted squats, emphasizing their role in muscle growth and overall sexual health. The script also discusses the importance of proper form and range of motion to maximize benefits and avoid injury, encouraging regular resistance training for long-term improvements in sexual vitality.

Takeaways

• 🏋️ Squats can enhance sexual performance by improving blood flow to the lower body, strengthening the pelvic floor, and increasing testosterone levels.
• 🚀 High-rep squats are particularly effective at increasing heart rate and blood flow, which is beneficial for sexual health.
• 🔍 The internal iliac artery, a branch of the common iliac artery, supplies blood to the glutes, pelvic floor, and adductor muscles, which are all targeted by squats.
• 💪 Strengthening the pelvic floor through squats can help with erectile function and duration, as supported by a study on children with incontinence.
• 🧍‍♂️ The type of squat matters; wide stance or sumo squats emphasize the adductor muscles, which are crucial for thrusting ability.
• 🏋️‍♀️ Bracing the core and engaging the butt and pelvic floor during squats are key for maximizing the exercise's benefits.
• 📈 A study showed that full-range-of-motion squats lead to greater muscle growth in the glutes and adductors compared to half squats.
• 👟 To improve squat range of motion, consider wider stances, heel elevation, or band-assisted squats to avoid low back rounding and injury.
• 💪 Regular resistance training, including squats, can lead to a permanent increase in resting testosterone levels, which is beneficial for overall health and sexual function.
• 👀 For further improvement in sexual health through exercise, consider additional exercises and maintain a consistent workout routine.

Q & A

How can squats improve our sex life?

Squats can improve blood flow to the lower body, strengthen the pelvic floor, and increase testosterone levels, which can enhance sexual performance and satisfaction.

What is the role of the internal iliac artery in relation to squats?

The internal iliac artery supplies blood to the glutes, pelvic floor, and adductor muscles. Squats pump blood into these areas, improving the flow to the entire region.

How do squats strengthen the pelvic floor?

Squats strengthen the pelvic floor by pumping blood into the area and engaging the muscles during the movement, which can help with erection duration and overall sexual performance.

What study is referenced to illustrate the strengthening effect of squats on the pelvic floor?

A study on children with incontinence is referenced, which found that after a squat-based pelvic floor rehabilitation program, 86% of them no longer had incontinence.

How does the stance width affect the effectiveness of squats?

A wide stance, or sumo squat, puts greater emphasis on the adductor muscles, which are important for sexual performance.

What is the importance of bracing the core during squats?

Bracing the core involves tightening the abdomen, low back, and pelvic floor, which helps maintain proper form and engages the muscles more effectively during the squat.

What is the significance of using a weight that brings you close to failure during squats?

Using a weight that brings you close to failure between 10 to 15 repetitions helps to maximize muscle growth and strength gains.

How does the lateral lunge exercise benefit the adductors and what is the correct form for it?

The lateral lunge targets the adductors and is good for athletic movement. The correct form involves not overstepping or leaning too far to the side to maintain proper alignment.

What was the outcome of the 2019 study on leg muscle growth from squats?

The study found that full range of motion squats build more muscle than half squats, with a 6.2% increase in adductor muscle volume and a 6.7% increase in the glutes.

What are some ways to improve the range of motion during squats?

To improve range of motion, one can take a wider stance, elevate the heels, or perform a band-assisted squat, which provides resistance throughout the movement.

How does regular resistance training with squats affect testosterone levels?

Regular resistance training, including squats, can lead to a permanent increase in resting testosterone levels, which is beneficial for overall health and sexual function.

Outlines

00:00

🏋️‍♂️ Squats for Enhanced Sexual Performance

This paragraph discusses the benefits of squats in improving sexual performance. It explains how squats increase blood flow to the lower body, specifically the pelvic region, by targeting the internal iliac artery. The paragraph also highlights the importance of a strong pelvic floor for longer erections and the role of squats in strengthening the pelvic floor muscles. A study on children with incontinence is referenced to illustrate the strengthening effect of squats on the pelvic floor. Additionally, the paragraph covers different squat variations, such as wide stance or sumo squats, and the importance of proper form to maximize benefits. It also touches on the impact of squats on testosterone levels and suggests regular resistance training for a permanent increase in resting testosterone levels.

Keywords

💡Squats

Squats are a fundamental exercise in strength training and bodybuilding, which primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and gluteal muscles. In the context of the video, squats are discussed as a means to improve sexual performance by increasing blood flow to the lower body and strengthening the pelvic floor muscles, which can lead to better erections and longer-lasting sexual activity. The script mentions high rep squats, which are known to elevate heart rate and pump blood into the lower body, including the genital area.

💡Blood Flow

Blood flow refers to the circulation of blood through the circulatory system, which is essential for delivering oxygen and nutrients to body tissues and organs. The video script explains how squats can enhance blood flow to the lower body, particularly to the muscles and tissues involved in sexual function, such as the pelvic floor and adductor muscles. Improved blood flow can contribute to better sexual performance by increasing arousal and maintaining erections.

💡Pelvic Floor

The pelvic floor is a group of muscles that support the pelvic organs and play a crucial role in various bodily functions, including bladder control and sexual function. In the video, strengthening the pelvic floor through squats is highlighted as a way to improve sexual stamina and control, as a strong pelvic floor can help maintain erections for a longer duration.

💡Testosterone

Testosterone is a hormone that plays a key role in the development of male reproductive tissues and secondary sexual characteristics. The video script suggests that regular resistance training, such as squats, can lead to a permanent increase in resting testosterone levels, which may enhance libido and overall sexual performance.

💡High Rep Squats

High rep squats refer to performing a large number of squat repetitions, typically 20 or more, in a single set. The video emphasizes that high rep squats can significantly increase heart rate, which in turn pumps more blood into the lower body, potentially enhancing sexual performance by improving blood flow to the genital area.

💡Internal Iliac Artery

The internal iliac artery is a blood vessel that branches off from the common iliac artery and supplies blood to the pelvic region, including the genitals. The video script uses the term to illustrate how blood flow to the lower body, particularly to the genitals, can be increased through squats, which can contribute to improved sexual function.

💡Sumo Squat

A sumo squat is a variation of the traditional squat where the feet are positioned wider apart and toes are turned out. This variation places more emphasis on the adductor muscles and can allow for a greater range of motion. The video mentions sumo squats as a way to improve mobility and increase the effectiveness of squats in enhancing sexual performance.

💡Adductor Muscles

Adductor muscles are a group of muscles in the inner thigh that are responsible for adduction, or pulling the leg towards the midline of the body. The video script discusses the importance of strengthening these muscles through squats, as they are part of the pelvic floor and contribute to sexual function and performance.

💡Lateral Lunge

A lateral lunge is an exercise that targets the adductor muscles and can improve lower body strength and flexibility. The video script mentions lateral lunges as an advanced variation of squats that can help individuals enhance their athletic movement and potentially contribute to better sexual performance.

💡Range of Motion

Range of motion refers to the extent of movement possible in a joint or series of joints. The video discusses the importance of achieving a full range of motion during squats to maximize muscle engagement and the benefits for sexual performance. Techniques such as wider stances or heel elevations are suggested to improve range of motion for those who may have limitations.

💡Resistance Training

Resistance training involves exercises that work against an opposing force to build muscle strength, endurance, and size. The video emphasizes the importance of regular resistance training, such as squats, to increase muscle mass in the legs and overall body, which can lead to a permanent increase in resting testosterone levels and improved sexual performance.

Highlights

Squats can improve our sex life by increasing blood flow and strengthening muscles.

High rep squats are particularly effective for pumping blood into the lower body.

The internal iliac artery is crucial for blood flow to the pelvic region, which squats can enhance.

Squats strengthen the pelvic floor and adductor muscles, improving thrusting ability and endurance.

A study showed squats can strengthen the pelvic floor, reducing incontinence in children.

Proper squat form involves bracing the core and engaging the butt and pelvic floor during the movement.

Using a weight that brings you close to failure for 10-15 repetitions maximizes the benefits of squats.

Lateral lunges are an advanced variation of squats that target the adductor muscles.

A 2019 study compared muscle growth from full range of motion squats versus half squats.

Full range of motion squats were found to be more effective for building muscle, especially in the glutes and adductors.

Improving range of motion in squats can be achieved with wider stances or heel elevation.

Banded squats allow for a full range of motion and can be adjusted for resistance.

Regular resistance training with squats can lead to a permanent increase in resting testosterone levels.

For those new to training, squats can have a significant impact on muscle growth and overall fitness.

In addition to squats, other exercises can be incorporated for an even more amazing sex life.

The presenter, Lawrence from Fit and 50, encourages viewers to continue working out for fun and improvement.

Transcripts

today we're going to look at how squats

can improve our sex life and make it

truly amazing we're going to cover

different variations and how they

improve blood flow to where we need it

to get harder strengthen our pelvic

floor so we can last longer and increase

our testosterone levels nothing gets

your heart pumping like high rep squats

anyone who's done a set at 20 plus

repetitions knows it kicks your heart

rate into high gear and more importantly

it's pumping blood into our lower body

we see from this pitcher that the blood

flows to our legs from the aorta into

the common iliac artery now this is what

we want to pay attention to the offshoot

of this artery is called an internal

iliac artery it's a branch off here that

supplies our little chicken turning it

into a great big rooster so how does

this apply to squats well off this iliac

artery blood is also supplied to the

glutes pelvic floor and adductor muscles

those are the muscles of our inner thigh

when we do squats we pump blood into

these areas improving the flow to the

entire region this is only part of the

benefit squats provide they also

strengthen these muscles which does more

than improve our thrusting ability a

strong pelvic floor keeps us erect

longer to illustrate how squats

strengthen our pelvic floor i'll

reference a study done on children with

incontinence it found after a four-month

squat-based pelvic floor rehabilitation

program they had strengthened their

pelvic floor to the point that 86 of

them no longer had incontinence granted

we're not children but biomechanically

were built the same how we squat makes a

difference too for example a wide stance

or sumo squat puts a greater emphasis on

our adductors before starting any squat

we want to brace our core which means

tightening our abdomen low back and

pelvic floor then once we've lowered

down and we're ready to drive out of the

bottom position focus on tightening up

your butt and pelvic floor as you return

to the start to get the most out of

these squats use a weight that brings

you close to failure between 10 to 15

repetitions another exercise that's

great for the adductors is a lateral

lunge this is an advanced variation

that's good for people who want to be

able to move more athletically it's

important you don't overstep or lean too

far to the side as this will compromise

your form in a study published in 2019

they measured the leg muscle growth of

the quads hamstrings glutes and

adductors on two groups of untrained men

before and after 10 weeks of squats with

one group doing a full range of motion

and the other only doing half squats

what i want to look at here is the

growth of the glutes and the adductor

muscles as they are the ones around the

pelvic floor it's probably no surprise

that the full range of motion squats

build more muscle than the half squats

with a 6.2 increase in adductor muscle

volume and a 6.7 percent increase in the

glutes when doing squats we need to go

deeper for some guys myself included we

don't have the mobility to complete an

ass to grass squat but there are some

things we can do to improve the range of

motion one thing that works is to take a

wider stance like with a sumo squat

another option is to elevate your heels

i typically use a couple of plates to

elevate mine what's most important here

is that we don't go so low we let our

low back round as this puts us at risk

of injury tough to have sex with a low

back injury one variation of the squat

that allows me to do a full range of

motion is to ban [ __ ] squat i like

using a band because the resistance

curve complements the movement as you're

weaker at the beginning and stronger at

the end where the band provides the most

resistance to make this exercise work

you need to start with enough resistance

and far enough away from the anchor to

hold yourself in position at the start

then push back and away roughly in line

with the bands

whenever you do a heavy compound

movement like squats you'll get a spike

in testosterone but this isn't what

we're after we want a permanent increase

in our resting tea levels to do this we

need to do regular resistance training

adding muscle to our legs and our whole

bodies this works exceptionally well for

those who haven't been training for a

while or are new to lifting for more

exercises to make your sex life even

more amazing watch this video next and

keep working out while having fun

this is lawrence from fit and 50. we'll

talk to you again in the next one