Effectively exercise the abdominal muscles. The main function is to effectively improve sexual performance. People with poor abdominal muscle endurance may affect their and their partner's sexual experience. Studies have shown that if a man cannot hold out for more than 10 minutes, the chance of his partner enjoying multiple orgasms is almost zero.

Strong and controlled thrusting can significantly improve the sexual feelings of both parties. If your abdominal and core muscles are weak, it will be more difficult to control thrusts and the pace of sex will be too fast. How can you effectively exercise your abdominal muscles? Famous sexology experts have given a simple exercise method.

1. Lie on your knees and place your forearms flat on the ground, making your back parallel to the ground. Maintain this position for two minutes, keeping your abdomen in check and not arching your back.

2. Lie flat on your back, straighten and lift your legs until they are perpendicular to the ground. Then slowly lower your legs without touching the ground, and then raise them again.

The above two movements specifically target the core muscle groups and should be practiced at least twice a week.

In addition, you should also exercise through variable speed running, spinning and other methods. Take variable-speed running as an example. First, run as hard as you can for 30-60 seconds. The faster the speed and the steeper the slope, the better; then run at a medium speed for 1-2 minutes. Then repeat this pattern 6-10 times. Varied-speed exercise is more conducive to improving endurance than long-term single-speed exercise. In addition to strength training, you should perform one or two speed training sessions each week.

Through the above exercises, your abdominal muscles can be exercised very effectively, so that you can pump more smoothly during sex.