The best squats for amazing sex (Go Deeper)
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 has done a set of 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 picture 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 the internal iliac artery. It’s a branch off of here that supplies our little chicken, turning it into a great big roster!
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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 4-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 we’re 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 starting position.
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 is the growth of the glutes and adductor muscles, as they are the ones around the pelvic floor.
It’s probably no surprise that the full range of motion squats built more muscle than the half squats, with a 6.2% increase in adductor muscle volume and a 6.7% increase in the glutes. When doing squats, we need to go deeper!
One variation of the squat that allows me to do a full range of motion is the band sissy 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.
Whenever you do a heavy compound movement like squats, you will get a spike in testosterone, but this isn’t what we are after we want a permanent increase in our resting T 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.