Check Out 10 Exercises That Spice Things Up In The Bedroom

Want to improve the quality of your sex life or just have better luck getting in the mood? Start with fitness! Experts share the moves they recommend most for ramping things up in the bedroom.

1. Squats

You already know this move as a terrific leg and butt toner, but did you know that it can also get the blood flowing to the places that may energize your libido? Debbie Mandel, MA, a stress and fitness expert says, "Many women need a little physical help with arousal to get blood flowing to the genitalia." She suggests squats. With your feet spread shoulder-width apart, "make sure your heels stay on the floor as you 'sit' on an imaginary chair," she explains. "The lower you squat, the more you recruit your glutes and reap the benefits.

2. Happy Baby Pose

Limberness goes hand in hand with great sex, after all, who wants to deal with aching legs or a stiff lower back while in the heat of the moment? That's why Marta Montenegro, a fitness expert suggests certain stretches to prepare you for agility between the sheets. "It will stretch the spine while loosening up the adductor muscles and the hamstrings, which are heavily compromised in traditional positions such as the missionary," she says.

3. Pelvic Tilts

Want a move that will strengthen the muscles you use most during intercourse? Try the pelvic tilt. "Women tend to suffer from lower back pain, and this sometimes affects sexual positions as well as desire," says Mandel. "Pelvic tilts give you a bonus of core strength and strengthening the lower back." Lie on your back with knees bent and feet flat on the floor, shoulder-width apart. Raise your pelvic region in a straight line like a bridge. Hold your abdominals in while you tighten your glutes and push your inner thighs toward each other. Slowly lower to the floor and repeat, 20 to 25 reps, if possible.

4. Biceps Curls

How can you get toned, gorgeous arms and also boost your sex drive? Grab your hand weights and work in 15 to 20 reps of biceps curls! Here's why: "Medical studies show that testosterone plays a role in sexual drive in both men and women," explains Mandel. "Giving a woman with low libido testosterone is controversial, and could lead to undesirable side effects," she says. "However, strength training increases levels naturally and is healthy too. The testosterone levels that are generated create the tipping point for desire." And don't worry, weightlifting is not going to give you facial hair or a lower voice. The testosterone that's released is at healthy, natural levels.

5. Tandem Stationary Lunges

Past research has indicated that couples who exercise together have better sex. So why not do a few moves with your guy? Mandel suggests the tandem lunge. "A romantic variation of the traditional stationary lunge: Hold your partner's left hand with your right (as you stand next to each other) and together do five lunges, with the same legs forward so that you don't bump into each other." Need a stationary lunge primer? With one leg forward and one leg back, slowly bend the knees as if you're trying to kneel down and touch one knee to the ground (but don't let it touch), keeping both knees at 90-degree angles. Aim for two sets of five repetitions on each side-gradually increasing to 10.

6. Kegel Exercises

When it comes to fitness, Kegels count too! These pelvic-floor-strengthening exercises that your ob-gyn is always encouraging you to do can have big payoffs when it comes to sexual satisfaction, says a certified personal trainer in Los Angeles. "Kegels consist of contracting and relaxing the muscles in your pelvic floor," she explains. "Improving the strength of these vaginal muscles is beneficial for greater sexual satisfaction and stronger orgasms, as well as preventing urinary or bowel incontinence and pelvic prolapse in women."

7. Ab Rolls

The core is compromised of more than 20 muscles, and working them "will give you the strength to support your man's weight without hyperextending your back," says Montenegro. "A great exercise that works both the core and the muscles of the upper body is the roll-in, roll-out on a stability ball." Start with your hands fully extended on the floor in a push-up-like position. Place your shins on a stability ball, keeping your back straight. Roll the ball in toward your chest and back out, using the abdominals to drag your knees toward your chest and to push your feet back out. Keep your back flat and hips tight, and don't move your upper body.

8. Plank Pose

Is there one move that can make you more sexually confident, daring and strong? Yes: the plank, a core-building exercise popular in yoga, says Madeleine Castellanos MD, a psychiatrist who specializes in sexual medicine and sex therapy in New York City. "This exercise works upper arms, abdominals, obliques, thighs and buttocks," she says. "These are important muscles that help stabilize you when you are engaged in intercourse on all fours, any position where the woman is on top, or in transition from one position to another while maintaining close genital contact with your partner." Lay facedown with the palms of your hands flat on the floor on each side of your shoulders. In this position, your forearms should also be flat on the floor and will act as your support when you raise your body. Push your weight to the balls of your feet as you push up onto your forearms and palms so that your entire body is suspended in the air. Be careful to keep your body as straight and flat as possible, and avoid lifting your hips in the air. Hold this position for 10 seconds, then relax for a few seconds before repeating.

9. Bridge Pose

Another yoga pose that can improve your sexual enjoyment is the bridge pose. "This exercise helps strengthen the lower back, gluteus muscles and hamstrings," says Dr. Castellanos. "It helps enhance a woman's sexual experience because it increases her strength and endurance in these muscles, which are used to create resistance during a man's thrusting, thereby increasing the intensity of the thrust." Start out lying flat on your back with your knees bent and your feet flat on the floor. Lay your arms to the side of your body, lift your hips up in the air and squeeze your gluteus muscles. Continue to press upward until just your upper back/shoulders, arms and feet are touching the floor. Hold this position for 10 seconds, breathing normally, then slowly lower back down to the floor and relax for a few seconds before repeating again.

10. Seated Leg Extensions

Do your thighs quiver during and after sex-but not in a good way? "The large muscles of the thighs are often used during sex and can get fatigued quickly since they are such a large muscle group," says Dr. Castellanos. The solution: seated leg extensions. "Find a stable chair in which you can sit up straight and have your knees bent at a 90-degree angle with your feet flat on the floor," she says. "While keeping your thigh and knee as steady as possible, lift one foot up to straighten your leg slowly, then bring it back down to the floor. Do three sets of 10 reps for each leg.

See 10 Reasons Why You Should Not Have Sex Before Marriage

In what is fast becoming a very sexual world, one might wonder if there still the need for abstinence.

Here are 10 reasons to wait till marriage.

1. Sex is a powerful force that can destroy if not used properly. Like atomic power, sex is the most powerful creative force given to man. When atomic power is used correctly it can create boundless energy; when it is used in the wrong way it destroys life. Sex is the same kind of powerful force. Sex is a gift from God to give us the greatest pleasure, to help in creating a deep companionship with one's spouse and for procreation of the next generation. But if you play with this powerful force outside the bounds of marriage, it destroys you and those close to you.

2. Sexual activity for young people arrests their psychological, social and academic development. Studies show that when young people engage in premarital sex, their academic performance declines and their social relationships with family and friends deteriorate. This is because adolescents are too immature to deal with the explosive sex drive and it tends to dominate their life.

3. The majority of women cannot enjoy sex outside of the bonds of marriage. The development of a fulfilling sex life needs the security and peace of the marriage bond. Premarital sex usually takes place sneaking around in hidden places dealing with the fear of being caught, the fear of pregnancy and feelings of guilt. All these (worrisome) factors undermine pleasure in premarital sex, most especially for women.

4. Virginity is to be given to the most important person in your life, the person you committed yourself to stay with forever in marriage. Your virginity is the most precious thing you have to give to your spouse. Once you lose it, nothing in the world can bring it back. Don't lose something so precious in a thoughtless way.

5. Those who engage in premarital sex run a high risk of contracting one of the many venereal diseases rampant today, as well as losing their fertility. Not just AIDS, but other common disfiguring diseases like herpes have no cure.

6. Some venereal diseases have no symptoms and many couples discover many years later that they became infertile because of these diseases. Infertility experts estimate that 80% of today's infertility is due to venereal diseases contracted before they married.

7. The best and only method that guarantees 100% against AIDS and other sexually transmitted diseases is to wait for marriage to have sex and maintain fidelity in your marriage.

8. Premarital sex breaks the 10 Commandments given by God. The 10 Commandments are given to man by God to make man happy. They are not outdated and they are not restrictive. If we follow these laws, we can create happy and prosperous lives. If we don't follow them, we will pay a heavy price in divorce, disease, abortions, illegitimate children and loneliness. Modern men make a big mistake when they think that they can break these eternal laws and not suffer consequences.

9. Premarital sex runs the risk of conceiving illegitimate children. Numerous scientific studies show that the children of single mothers suffer psychologically and are less successful socially and academically than children from intact families. Above all, children need both their father and their mother. It is wrong to risk having children who will never have their father's love, protection and care.

10. If you date and you don't have sex, you can forget about that relationship when you stop dating. But if you have sex with those you date and then break up, the nature of sexual involvement creates strong, often unpleasant memories for your whole life. Every relationship you break up where you had intimate relations is like a mini-divorce. The psychological difficulties of these mini-divorces does damage to your character. Later, when you are married and go to bed with your beloved spouse, these unpleasant memories will accompany you.

True love waits. If a boy or girl truly loves you, they will want the best for you. They will not want you to suffer fear of disease, unwanted pregnancy and the psychological difficulties of premarital sex. They will want to experience love with you only in the very best place of all - the love nest of marriage.

PHOTOS: “I Earn My Living By Sleeping With Other Women’s Husbands Or Boyfriends"

Mare Simone, is a certified Tantra Educator, "sex surrogate" who has dedicated her working life to helping men, women and couples overcome their sexual problems.

As a qualified sex therapist, she has given lessons in love to more than 10,000 clients over the past 23 years.

And while she estimates she has had penetrative sex with 1,500 of them, she insists there is nothing illegal about what she does.

Mare says: "I earn my living by sleeping with other women's husbands or boyfriends. But I am in no way a prostitute as sex surrogacy is legal, as long as it is done in a therapeutic and healing atmosphere. People are paying for counseling and to cure their problems - not sex! I am helping to improve and change the sex lives of thousands of men, which means I am also helping improve the sex lives of their wives and girlfriends."

"Some women become baby surrogates because they want to help women who can't have children. In the same way, I feel drawn to helping others have an intimate sex life. My job is so fulfilling and enjoyable. Seeing my customers leave with a new-found sexual confidence is a wonderful sight."

Single Mare, from Chelsea, West London, holds around five sessions A DAY and sees people from all walks of life. She says: "My clients are all ages, shapes, sizes and professions. They have either been recommended to see me by a sex therapist or former client or they seek me out through sexual surrogate organizations. The men generally need help with erection and premature ejaculation problems or have been sent by their wives because they weren't pleasing them in bed. Before they see me, they all have an STD test, and must always use a condom when seeing me. I also have some women come to me. Their problems are usually that they can't orgasm or have had bad lovers. I show them how to pleasure themselves and make them love their bodies.

"Some visit me for a few sessions, while others have around 12, depending on the extent of their problems. All of my sessions start in the same way. We start by chatting while I caress their hands to make them feel relaxed and confident with me. During the next few sessions I move to giving them back and shoulder massages, so the client relaxes further while talking about their problems.

"Following that, we do a mirror exercise. This is where the client and I will both take off our clothes and look at our bodies in the mirror. Usually, they feel very timid about their bodies and find it difficult to look at themselves. But when they realize I am not judging them, they begin to open up and feel confident. At that stage I move on to front body massages. I take over 'down below', showing them how they should be touching themselves. Finally, it's time to put everything into practice. This is the stage of lovemaking, so they can learn how to control themselves and solve their sexual problems."

"My job is basically to make people realize their problems are not just physical. They are in the mind and have a lot to do with self-confidence."

Mare has not always been so sexually open. At the age of 19, she was raped by a male friend after accepting a late-night lift home from a party. Too afraid to report the attack, she lost her confidence in men and sex. When she married her first husband, Victor, ten years later, she still could not bear to be touched intimately.

She recalls: "My fear of sex put a huge strain on my marriage and I knew deep down it was due to the rape. Overnight I went from being outgoing to being introverted. When I did date, I found making love scary and traumatic. When I married Victor, our sex life was never great and after four years we divorced but we have remained friends. It was then that a friend recommended I start reading about tantric sex and sexual surrogacy. Learning about this unknown world of sexual healing made me feel that there was hope for me to get my sexual confidence back."

Mare decided to take a four-day course in sex therapy, where she learnt about tantric sex, an ancient Hindu practice that concentrates on a slower form of sex. "It was fascinating and during the course I also realized, for the first time, that the rape I had endured a decade before was not my fault. I could enjoy sex without feeling dirty, ashamed or guilty."

Now, Mare spends most of her time working in the US, where she is inundated with clients.

She says: "I see about four or five people a day and charge around £100 for a session. Sometimes I will have sex with a husband in front of his wife, to show them both how to be more sensitive lovers. Often, couples find just talking openly to a stranger about the problems in their love life helps in the bedroom."

Although she is proud of her job, she still finds it difficult to tell friends and family about her work. She also does not discuss it with any potential boyfriends.

She says: "I usually tell them I am a yoga teacher, until I trust them enough. Some can't cope with it and run a mile, while others simply find it fascinating and are impressed. A few trusted friends know what I do but my family would be horrified to hear about my daily life. As part of my work, I regularly do sexual surrogacy tours, travelling the world, helping people with their most intimate problems. The last time I was in London I saw 30 clients, some who had booked me months in advance. It's amazing how many people in the UK desperately want help with their sex lives, but have no idea where to turn. There are many sex surrogates in the US but they are extremely rare in the UK.

"People have to understand that intimate sex sometimes has to be learned. It does not come naturally to some people. The stress of modern life can cause problems and it's my job to fix that. Since I started surrogacy work, I have seen more than 10,000 clients and estimate that I have had penetrative sex with around 1,500 men. I continue to see clients weekly. "Witnessing the men and women I help make huge improvements and feel confident about their bodies is wonderful.

"In the 20 years I have been doing this job, I have never felt miserable about going to work. I love what I do and have no plans to retire within the next ten years.

"I am a sexual healer and so proud and happy that I found my dream job."

The 5 Best Sex Positions for Morning Sex

Feeling sluggish in the morning? Try a wake-up call a hundred times better than a cup of coffee: morning sex.

Surprise him in the best way with one - or all - of these sexy positions. He'll love your spontaneity and you'll love the good feelings you retain throughout the day.

1. Spooning
This is likely to be the most instinctual position when you both are just waking up from a cuddling position. With both your bodies so close together and still lying down, you can feel incredibly comfortable while also getting some seriously hot bed activity in. He'll be able to access all of you with his hands as well as kiss your neck, giving you the jolt you need to get yourself going. You can twist your body in order to kiss him or even watch the action for that extra dose of sexiness.

2. Reverse cowgirl
Men love this position, but it can also be the perfect position for you to get it on in the AM. What could be better than giving him a show and getting exactly what you want? Not only does it allow for you to accommodate whatever speed and depth is best for your body (which might be a bit stiff in the morning), but it also prevents any awkward morning breath moments.

3. Missionary with your legs on his shoulders
If you're feeling particularly vigorous, perhaps consider a deeper penetration to really get your gears going before work. You can jump into this position right off the bat or gradually transition from missionary, first putting your knees up towards your chest, then stretching your legs upwards. This allows for deeper access as well as showing him that bright-eyed face of yours, which is sure to get him going.

4. Shower sex
Every guy likes a good excuse to see your body within reach and covered in water. Just turn around in the shower and let him go for it - it will feel amazing to have his hands be able to access all of you while the water massages your skin, too. Not only will you be multi-tasking your priorities of getting frisky and getting ready, it also adds a sweet element of intimacy to gently wash one another's bodies afterward. In the event you have a mirror in your bathroom, take advantage of this by watching yourselves - it'll boost his confidence and yours to see how fantastic you two look in action.

5. Oral sex
Okay - so this isn't a sex position exactly. But it can be just as satisfying and hot as the rest of this list! If your guy has recently voiced a desire to be woken up by a blowjob and it's something you both feel comfortable partaking in, go for it. It simultaneously fulfills his fantasy and makes him feel irresistible - a combination that will pump up your sex life and his ego.

STOP! Bleaching Can Kill You! All You Need To Know About Skin Whitening

Have you ever wondered how our celebrities just turned white over night. The list is endless. Bleaching is definitely not a new thing. We can authoritatively reveal to you the secret behind these celebs new look.

The new bleaching technique is in form of Injection/ Pill. You inject into the blood-stream and then take some pills. Interesting, this injection used for skin lightening, is part of the treatment for HIV and Cancer patients. The injection/pill gives a much brighter, even toned complexion when taken regularly.

Glutathione is a very good anti-oxidant and very effective whitening if you will take it on a greater dosage. It is an anti-oxidant that cleans the liver, takes off free-radicals and helps the brain too. It is safe for everyone. It is given to cancer and HIV patients and in other diseases where glutathione is depleted.

In HIV, glutathione levels are low and this contributes to immune deficiency as the lymphocytes need normal levels of glutathione to function properly. Glutathione is produced by the body and with age, the levels fall. Low levels or the Lack of glutathione leads to liver failure. It also leads to immune system failure and cells die from oxidative stress.

It was discovered that patients on high dose Glutathione therapy had significant skin lightening as a side effect. Now this has become a fast growing treatment for cosmetic purposes. Injectable Glutathione has become more popular than tablets and are given intravenously 2 - 3 times a week for about 6 months. The digestive tract is bypassed and the maximum concentration reaches the target cells. Results are more dramatic in lighter skinned individuals and it is common to augment results with chemical peels. Glutathione is also known for its anti-aging benefits.

Glutathione acts to lighten skin by inhibiting Tyrosinase the enzyme responsible for the production of the pigment Melanin without destroying the pigment producing cells known as Melanocytes.

The most advisable dosage is 10-20mg/kg BodyWeight. To use glutathione as an anti-oxidant and for whitening it has to be 20-40mg/kg/BW. Example: 50kg x 20mg = 1000mg. You have to take it with Vitamin C in ascorbic acid form to be able to maximize its whitening effect.

It is 100 percent proven that it really works to whiten skin. For most people, the first 3 months use of gluta is crucial for it is the time where gluta is building the foundation (body chemistry re-alignment) and once built this is only the start for its whitening process. The lightening of skin is gradual (speed is depending on your metabolism and body chemical functioning) this is where you will notice that your skin is shinier and healthier than before. After this process, you will notice that your shade is lighter than before. Glutha whitens the skin by reducing the melanin formation of the epidermis going up to the dermis

There are definitely no side-effects of using gluta, you know why? Because its ability to whiten your skin is already its side-effect. There is also no harm in its prolonged use. Its advisable to take gluta with meal and never take it with liquor or any alcoholic drink.

While taking this, you wont really become sensitive but you have to at least put sunblock lotion or cream to exposed parts of your body and your face.

The active ingredient, Glutathione is a powerful antioxidant that naturally occurs in the body and is capable of protecting the skin as well as the cornea, lens and retina of the eye against radiation damage.

However, the use of glutathione in high doses for cosmetic purposes is a non-regulated procedure which could be fatal if not properly used. Glutathione is a drug and must be administered by a doctor or registered nurse. Side effects include nausea, vomiting, abdominal pain, liver failure and death.

The quest for lighter skin could cost you your life. This unregulated use of high dose glutathione is relatively new and time will tell what side effects may occur in the long term.

Culled from Ladunliadi@blogspot.com

Train Hits Couple Having Sex On Its Tracks - Woman Killed, Man Loses Both Legs

A thrill-seeking Ukrainian couple met a tragic end after they stopped on their way home to have sex on a train tracks and were hit by a train. 

According to Ukrainian Interior Ministry, which announced the Saturday morning accident, the couple 'wanted to experience an extreme sensation near the railroad tracks. 
They were returning home from a party at a friend's house when they decided to stop on the tracks. Reports say they were drunk at the time, so they failed to overcome their natural passion when walking home.' 

Unfortunately, the '30-something' woman was killed by the train while her 41-year-old male companion lost both legs, but survived to tell the story.

STOP! Bleaching Can Kill You! All You Need To Know About Skin Whitening

Have you ever wondered how our celebrities just turned white over night. The list is endless. Bleaching is definitely not a new thing. We can authoritatively reveal to you the secret behind these celebs new look.

The new bleaching technique is in form of Injection/ Pill. You inject into the blood-stream and then take some pills. Interesting, this injection used for skin lightening, is part of the treatment for HIV and Cancer patients. The injection/pill gives a much brighter, even toned complexion when taken regularly.

Glutathione is a very good anti-oxidant and very effective whitening if you will take it on a greater dosage. It is an anti-oxidant that cleans the liver, takes off free-radicals and helps the brain too. It is safe for everyone. It is given to cancer and HIV patients and in other diseases where glutathione is depleted.

In HIV, glutathione levels are low and this contributes to immune deficiency as the lymphocytes need normal levels of glutathione to function properly. Glutathione is produced by the body and with age, the levels fall. Low levels or the Lack of glutathione leads to liver failure. It also leads to immune system failure and cells die from oxidative stress.

It was discovered that patients on high dose Glutathione therapy had significant skin lightening as a side effect. Now this has become a fast growing treatment for cosmetic purposes. Injectable Glutathione has become more popular than tablets and are given intravenously 2 - 3 times a week for about 6 months. The digestive tract is bypassed and the maximum concentration reaches the target cells. Results are more dramatic in lighter skinned individuals and it is common to augment results with chemical peels. Glutathione is also known for its anti-aging benefits.

Glutathione acts to lighten skin by inhibiting Tyrosinase the enzyme responsible for the production of the pigment Melanin without destroying the pigment producing cells known as Melanocytes.

The most advisable dosage is 10-20mg/kg BodyWeight. To use glutathione as an anti-oxidant and for whitening it has to be 20-40mg/kg/BW. Example: 50kg x 20mg = 1000mg. You have to take it with Vitamin C in ascorbic acid form to be able to maximize its whitening effect.

It is 100 percent proven that it really works to whiten skin. For most people, the first 3 months use of gluta is crucial for it is the time where gluta is building the foundation (body chemistry re-alignment) and once built this is only the start for its whitening process. The lightening of skin is gradual (speed is depending on your metabolism and body chemical functioning) this is where you will notice that your skin is shinier and healthier than before. After this process, you will notice that your shade is lighter than before. Glutha whitens the skin by reducing the melanin formation of the epidermis going up to the dermis

There are definitely no side-effects of using gluta, you know why? Because its ability to whiten your skin is already its side-effect. There is also no harm in its prolonged use. Its advisable to take gluta with meal and never take it with liquor or any alcoholic drink.

While taking this, you wont really become sensitive but you have to at least put sunblock lotion or cream to exposed parts of your body and your face.

The active ingredient, Glutathione is a powerful antioxidant that naturally occurs in the body and is capable of protecting the skin as well as the cornea, lens and retina of the eye against radiation damage.

However, the use of glutathione in high doses for cosmetic purposes is a non-regulated procedure which could be fatal if not properly used. Glutathione is a drug and must be administered by a doctor or registered nurse. Side effects include nausea, vomiting, abdominal pain, liver failure and death.

The quest for lighter skin could cost you your life. This unregulated use of high dose glutathione is relatively new and time will tell what side effects may occur in the long term.

Culled from Ladunliadi@blogspot.com