2 weeks to a better orgasm ( Women )

Ask Glen!

Q. Can I exercise to a better orgasm?

A. Yes



How to get that sweet release

Ah, kegels — the classic sexercise. Just squeeze the muscles you would use to stop urine midstream, hold for as long as you can, release, then squeeze again. But can anything that easy or that old (Dr. Arnold Kegel, a gynecologist, came up with them in the '40s) really make orgasms bigger and better? "Yes," says Laura Berman, Ph.D., the president and director of Chicago's Berman Center, which specializes in women's health. "Strengthening your pelvic floor muscles and your transverse abdominals brings more blood to your pelvic region, increases the amount of friction you can generate, and intensifies contractions during orgasm." Wow. What are you waiting for? Here's how to do them while targeting your transverse abs at the same time:



(A) Lie on your back with knees bent and feet flat on the floor. Place a yoga block or similar-sized object between your thighs. Extend your arms straight alongside your body.



(B) Without using your butt muscles, do a kegel and lift your legs into the air while simultaneously lifting your shoulders slightly off the ground. Your pelvis and lower back should remain touching the floor, and arms should be straight and slightly higher than your torso, pulling toward the wall in front of you. Hold for a few seconds, then return to start. Do 5 to 10 "Bermans" twice a day, increasing the number as they get easier.



Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Glen Edward Mitchell

Any questions? Ask Glen

Sex is Exercise

Ask Glen!

Q. Is Sex Exercise?

A. Yes! Sex is Exercise, Too

As if you needed any more incentive to hop in the sack with your honey, a study has concluded that having sex three times a week burns the same calories as running about 30 miles per week. Given the choice, I'm guessing a majority of people would prefer having sex! Finally, an activity that's soooo pleasurable and good for you.

Experts believe that sex in a loving relationship has a healing effect on body and mind, but that promiscuous sex has the opposite effect (sorry to burst your bubble).

Sex, like exercise, produces hormones including endorphins and prostaglandins that not only give you a great workout but also reduce pain levels, boost your immune system, relieve stress and lower your cholesterol levels. A healthy sex life can actually help you live longer and slow down the aging process.

Endorphins bear a close functional resemblance to morphine, and they might be part of a natural, built-in, pain-control system. Some researchers claim endorphins have more than twice the strength of morphine -- with no side effects or addictive results. A rise of endorphins is measurable after exercise and sexual activity.

Endorphins released during sex are so powerful that they have a placebo effect. Just think in detail about sex and expect an endorphin rush. Your body makes them naturally. Unfortunately, it also makes enzymes that "chew up" the endorphins. The bad enzymes are encouraged by stress and will deplete your endorphin storage.

Your sexual prowess depends on health, fitness level and past experiences. In the Journal of the American Medical Association, scientists found that sexual dysfunction is more likely among those with poor physical and emotional health -- and plays a major role in negative experiences in sexual relationships and with overall well-being.

Maximize your results by working out at the gym and in bed. Engaging in an active lifestyle is one of the biggest boosters for your sex life. The more fit you are, the better your sex life will be.

A study conducted at the Harvard School of Public Health revealed that men, who exercised vigorously for 20 to 30 minutes a day, were about half as likely to have erection problems as inactive men. The scientists in this study also discovered that as a man gained weight, he became more susceptible to experiencing erectile dysfunction.

A University of California at San Diego study of 78 healthy but sedentary middle-aged men documented changes when the men were assigned to exercise three to four times a week for one-hour sessions. Overall, the former couch potatoes reported more reliable sexual function, more frequent sexual activity and orgasms, and greater satisfaction.

Here's a study to encourage the ladies to exercise for improved sex lives: Researchers at the University of Texas at Austin studied 35 women, ages 18-34. On two separate occasions, the women first watched a short travel film, followed by an abbreviated X-rated film. To begin with, the subjects cycled vigorously for 20 minutes. The second time they didn't. Researchers calculated their sexual response (using a device that measures blood flow in genital tissue) and discovered that the women's vaginal responses were 169 percent greater after exercising.

Even losing weight and quitting smoking or drinking won't improve sexual function the way exercise does. The following are sexual problems caused by a lack of fitness:

• Low sexual desire
• Difficulty with arousal
• Inability to have an orgasm
• A dislike of sex, poor libido
• Painful intercourse, pain after intercourse

Here's what you'll need to get the most out of your sex life:

• For enthusiastic sex, you'll need to work on your cardio endurance. You don't want to run out of energy halfway through.

• You also need muscular endurance for longer-lasting sex. You may find yourself holding, er, unusual positions for some time, so conditioning your body can be a plus. For endurance, you can try a resistance band workout or good ol' push-ups and sit-ups. The objective is to use a lighter resistance and perform more repetitions.

• As you can imagine, having loads of muscular strength can come in handy during your bedroom sessions. Increasing your strength will help you avoid show-stopping leg cramps.

• Flexibility can enhance anyone's sex life, making it a bit easier to get into your favorite position with a minimum amount of fuss. Increased flexibility can have you venturing into some new positions that seemed impossible before. Yoga is a great way to limber up.

If exercise can do so much for your sex life, shouldn't more be even better? The answer is no. Heavy exercise can actually decrease testosterone levels, leading to a less-robust sexual appetite. Over-training can also compromise the immune system, which can adversely affect sexual performance.

So, in addition to your new buff body, exercise will help you enjoy life to the fullest! A sexy body and amazing sex is within your grasp when you follow the right fitness program.


Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !
Wishing You Great Health!

Glen Edward Mitchell

Any questions? Ask Glen

Bring Out Her Wild Side

Ask Glen :

Q. How do I bring her wild side out?

Your fantasy woman--a reckless babe with a lustful mind--just might be the one you're with. Here's how to set her loose

A. Have More Fun

Your classy lady might just be a naughty superfreak on the inside -- it's up to you to coax that out of her. The key: Tell her it's okay. "Women are conditioned to fulfill the role of 'good girl,' " says Judith Scherven, Ph.D., coauthor of Be Loved for Who You Really Are. "They need permission from you to break that mold, to change from being their parents' good girl to being your hot girlfriend." Here's how.

A. Give Her the Power

Imagine her doing something wild, then describe it to her. "You have to see her that way before she'll be able to act that way," says Scherven. "She has to feel confident that you think she's capable of it."

A. Show Her Off

"In public, whisper how much she turns you on and combine that with some neck kissing," says Ian Kerner, author of She Comes First. Get her used to feeling sexy in public and she'll reciprocate in private.

A. Grant Her Wishes

If she's joked about skinny-dipping, find a lake. If she's mentioned skydiving, book the plane. "Overcoming her fears with her will build trust and make her more likely to go out on a limb the next time," says Yvonne Fulbright, author of the Hot Guide to Safer Sex. You're giving her the security to be daring.

A.Tease Her All Day

Plant a long kiss on her in the a.m. and tell her you can't wait to ravage her later. "Knowing you find her irresistible is the ultimate turn-on," says Regena Thomashauer, author of Mama Gena's Marriage Manual. Follow up with phone calls and you'll both be counting the hours.

Please consult your physician before starting any diet or exercise program

Wishing You Great Sex!

Glen Edward Mitchell

Got a question? Ask Glen

The First Time, Every Time

Ask Glen:

Q. How can I make sex exciting every time like the firs time?

Keep your relationship hotter than a bonfire

A. The heat of a new relationship is a chemical reaction -- and it can fade with time. That is, unless you employ these seven incendiary strategies to keep the sparks flying.

PLAY GAMES WITH HER

Boosting her dopamine levels outside of the bedroom could pay dividends between the sheets. "Your brain can't differentiate between the external anxiety caused by a novel situation and the internal anxiety caused by being attracted to someone," says Victoria Zdrok, Ph.D., a clinical psychologist (and former Playboy playmate -- wowza). "A boost outside of the bedroom can carry over for when it matters most."

The best way to increase her anxiety, sans cardiac arrest? Competition, says Zdrok, which also helps release sex drive-boosting testosterone. Sign up for a couples adventure race (usara.com) or just belly up at the local pub's trivia night; by competing on the same team, you'll also improve communication and cooperation, the two behavioral foundations of sexual success.

WAX NOSTALGIC

Revisiting that bed-and-breakfast romp of 3 months ago isn't just an exercise in nostalgia. Recalling the relationship's formative moments can stir up the hormone norepinephrine, which helps the brain shine an emotional klieg light on memories. "You'll unlock her passion," says sex therapist Laura Berman, Ph.D., director of the Berman Center in Chicago, "and intensify the new memories you're making, too." The brain's internal archivist responds best to strong contextual cues -- smells, environments, music, textures, even certain foods -- so orient her mental rearview mirror by concocting a smorgasbord of evocative sights and sounds.

LIE DOWN ON THE JOB

The monogamous prairie vole might not be your sexual role model, but researchers found that the creatures are literally addicted to their mates, thanks to their receptivity to oxytocin. That hormone battles stress and increases arousal (it's released by orgasm, after all), so the lesson here is clear: Up her dosage and she'll be hooked on you. Physical contact (cuddling!) and muscle massage both unleash the chemical, so give her this sensual massage in the postcoital glow: Ask her to lie facedown, and, straddling the backs of her upper thighs, apply rotating thumb pressure to either side of her lower spine, says Linda Banner, Ph.D., author of Advanced Sexual Techniques. By the time you reach her shoulders and neck, the oxytocin jets should be firing full force.

LET HER LEAD YOU

It pays to be her sexual party doll every now and then. A study at the University of Michigan found that female rats receive a dopamine boost (there it is again -- the euphoria-inducing neurotransmitter) only when they control sex. But don't just offer her the blow-up valve. "Make sure she's not just hearing 'Do me the way I want to be done,' " says sex therapist Gloria Brame, Ph.D., author of Come Hither. Instead, Brame suggests role-playing a scenario (76 percent of women surveyed by Glen said they'd be game for a little playacting) in which she's in a position of authority and you're the sexual novice. The fantasies women said they liked most: professor/student and nurse/patient.

BECOME A STRANGER

Reinvent yourself outside the bedroom and you could help refresh her passion inside it. According to researchers at the Massachusetts Institute of Technology, keep a sort of neural dossier on a person tucked away in our brain, just above the temples. This case file is overhauled when we meet their friends or develop deeper relationships with those we've already met, says Glen Edward Mitchell. "She'll see you through their eyes, and it will bring out different aspects of your own personality," says Mitchell, "stimulating love and lust neurotransmitters." So introduce her to Mark andCarlene from your cycling group at a dinner party: It could encourage her to attack your body anew.

LEARN NEW MOVES

Trying new sex positions isn't just a new way to fit the key into the lock. "Anything novel or exciting is likely to drive up the levels of dopamine in her brain," says anthropologist Helen Fisher, Ph.D., author of Why We Love. Magnetic resonance imaging scans at Oxford University found that learning a new motor skill -- whether it's fingering bar chords on your guitar or plucking a new sexual harmonic in bed -- sets off a flurry of activity in many of the same brain regions activated during orgasm. Sold? Get her on board by inviting her to browse the Men's Health Position Master to choreograph a brand-new bedroom pas de deux.

RECLAIM VIRGINITY

Send your sex life back to square one. "If you've learned how to pleasure her, it's too easy to forget about foreplay and all the other things that keep sex fresh," says Debbie Herbenick, Ph.D., a Men's Health sex advisor. Start with a 3-day sex break to build anticipation, pooling dopamine behind her sexual Hoover Dam. Then spend a night necking like teenagers, clothes on. Wait 2 days and spend another one touching each other sensually -- everywhere but the genitals. Take 2 more days off and then use your lips instead of your fingertips to do the same. By this time, your dopamine will be redlining, and both of you will have a surplus of arousal-boosting testosterone. Bonus: The heightened physical sensitivity can unearth long-neglected erogenous zones when -- finally -- at the 2-week mark, you blow the dam.

Please consult your physician before starting any diet or exercise program

Wishing You Great Sex,

Glen Edward Mitchell

Got a question? Ask Glen

The Female Coregasm, Explained

Ask Glen:

The workout confession women are finally sharing

Q. What do women, exercise, and orgasm have in common

A. Women have all the fun.

They may complain about going to the gym, but we know better. Through some tireless investigative reporting (okay, we read some message boards and e-mails), we now know their secret:

Many of them become sexually aroused doing certain exercises. Specifically, core exercises. To get really specific -- or explicit -- hanging leg raises seem to be the move of choice. Some get more than aroused. They reach orgasm. Right there, in the middle of the gym.

Women responded. Big time. "Seems on my third set of 15 reps, if I crank out a few more reps and go to 20, well, yeah, I can have an orgasm!" one wrote. "And no one notices, trust me."

Another said it worked on a leg-lowering drill: "I have to be lying down and usually put a small towel or pillow under my lower back. I get the best “coregasm” when I lower my feet close to the floor."

Then there was the woman who was doing crunches in the gym when "bam -- it hit me like a ton of bricks. I just stopped right then and there, got all pale in the face and then busted out laughing. Everyone in the place was looking at me."

It was her first time. She's had many, many since

What's Going on Here?

I am a fitness expert, so I quickly noticed these were all core exercises. Being a writer, I (Glen Edward Mitchell, actually) named it: the Coregasm.

Victoria Zdrok, Ph.D., a sex therapist and author of The Anatomy of Pleasure, provided scientific insight.

"A lot of women require a buildup of tension in their legs before they can achieve the release of orgasm," she said. "So, when a woman exercises, the release of endorphins and dopamine, which are necessary for orgasm, combined with the tension in the lower extremities, can cause the clitoral stimulation" that is needed.

Joy Davidson ( A fitness guru ) offered a fitness angle:

"When that happens, usually it's women who already have very strong pelvic muscles," she said. "And when they’re doing certain exercises that are tapping into the deep core or into the quads and inner thighs, what they wind up doing is almost automatically squeezing pelvic muscles in addition.

"When they squeeze hard enough, especially if they’re already fit, they can have what feels like a mini-orgasm."

Or, sometimes, a "ton of bricks" orgasm.

Debby Herbenick, Ph.D., a sex researcher at Indiana University, said she'd heard similar gym stories, with various exercises.

"This may be happening due to a combination of women bearing down on pelvic muscles while at the same time squeezing her thighs together, which may stimulate her clitoris as she brings them upward."

Debby, being a conscientious columnist, hastened to add that, "as fun as these are," women should watch their form during the exercises, no matter how good it feels.

"If an orgasm just happens to occur while using good form, that may be an added bonus," she said, "but I would advise women not to pursue an orgasm at the expense of proper form. After all, they can always enjoy orgasms later on at home or in the shower."

Davidson speculated that the tightening of core and leg muscles are "triggering the nerve impulses in the pelvic area. It's a little unusual to get that much response from one squeeze, but if you're doing multiple reps, you're squeezing your pelvic muscles over and over again.

"So by the time you do it 30 times you just might feel that orgasmic sensation. Women's nerves in the pelvic area respond differently, so for some women, all they have to do is squeeze a few times."

Kristin, a married 26-year old woman in Ontario who has fun with her leg-lowering exercise, says the number of reps she requires for coregasm is different every time.

But she also has an at-home trick: "The thing that sends me to the moon and back is when I use my vibrator at the same time. WOW! It totally vamps up the intensity."

Kali, a woman in Oklahoma, applied her gym training in bed. After discovering the coregasm while doing a hanging hold (like the top position of a chinup), she "held a leg and shoulder lift" during sex.

"It only intensified the pulsing," she reports. In the gym, she starts to reach orgasm after five repetitions of the hanging leg raise. “I’m just glad to know I'm not the only one with this side effect."

Another writer said she had to stop in mid-set during decline weighted crunches with her workout partner because of the intense feeling. "Funny," she adds, "this was before I ever even had sex in my life, so I didn’t know what the heck that feeling was!"

A female trainer told us, "Whenever I either do hanging leg raises or knee ups, I get the best 'coregasm' a girl could dream of. I'm guessing it happens due to activation of the Kegel muscles in conjunction with friction from moving your legs up and down."

Either way, she said, "I don't care why it happens, but just am happy it does."

The added benefit, noted one woman who also finds the exercise orgasmic: "What a great motivator to do hanging leg raises."

Please consult your physician before starting any diet or exercise program

Wishing You Great Health,

Glen Edward Mitchell

Got a question? Ask Glen