The Best Squats For Amazing Sex! (Go Deeper)
Summary
TLDRThis 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
🏋️♂️ 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.
Mindmap
Keywords
💡Squats
💡Blood Flow
💡Pelvic Floor
💡Testosterone
💡High Rep Squats
💡Internal Iliac Artery
💡Sumo Squat
💡Adductor Muscles
💡Lateral Lunge
💡Range of Motion
💡Resistance Training
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
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