Sexercise is an exercise that is focused on training your hip or pelvic floor muscles (known also as Kegel muscles). Having a toned and strong pelvic floor muscles will increase your intimate love life quality.

For you who has given a birth, loose kegel muscles might decrease your self-confidence. Factors such as pregnancy, childbirth, aging and being overweight often result in the weakening of the pelvic floor muscles. Kegel exercises are useful in regaining pelvic floor muscles strength in such cases.

So don't worry, ladies! You will find here interesting and FUN exercises in Sexercise for woman, complete with detailed information and pictures about how to do the pelvic floor exercises.

Besides firming your pelvic floor, Sexercise will also train your inner thighs, butt and hip. For the best result, take the Sexercise regularly, at least 3 times a week.

Squat Hamstring

Ø Take a stand position, close both your legs and lift your arms straight up.

Ø Slowly push your butt to the back, and lower your body.

Ø Open your chest while you swing down your arms back.

Ø Hold for 4 seconds, then return to previous position.

Fly-A

Ø Stand with both legs opened wider than your shoulder, your sole pointed out.

Ø Lift your arms straight up.

Ø Lower your butts, so that your legs build an 'A' shape.

Ø Then contract your butt and push them forward, while putting down your arms in front of your chest.

Ø Lock your abs muscle.

Ø Hold a few seconds, then return to previous position.

Hip Cross

Ø Stand up, and cross your right leg slightly in front of your left leg.

Ø Lift up your right heel.

Ø Both hands holding each other above your head.

Ø Swing your hip right while contracting your butt muscles, then push your pelvic ahead.

Ø At the same time, move your arms a little to your right.

Ø Lock your abs muscle, hold for few seconds.

Ø Do the same with your left leg.

Pelvic Butterfly

(This exercise require an exercise mat !)

Ø Sit on an exercise mat, and lower your upper body.

Ø Before touching the exercise mat, support with both your arms on each site of your body. (Your lower arm presses against the exercise mat, with your hands pointing ahead).

Sexercise4

Ø Close your legs, and bend your knees to shape 90°, and lift them up.

Ø Then, join both soles, while opening your knees.

Ø Return to normal position.

The Scissors

Ø Lie down on your exercise mat, and place your palms under your butts.

Ø Raise your legs to shape 45° from floor.

Ø Then move both legs to shape like scissors.

Ø Return to normal position.

Sexercise5

Pelvic Up Down

Ø Lie down and bend your knees.

Ø Slowly raise your butts, while contracting them, till your upper back and knees form a straight line.

Ø Hold for few seconds, then move down without touching the exercise mat.

Ø Lock your stomach, and repeat the exercise.

Cat Pose

Ø Get to crawl position, and close your legs.

Ø Arch your back up, pull your stomach, while contract your butts and hip ahead.

Ø Hold for 4 seconds, and return to previous position.

Doggy Beat Tock

Ø Lie down face downward, open your legs shoulder wide.

Ø Press your lower arm against exercise mat, your hands pointing ahead.

Ø Slowly raise your butt, body, and lower thighs, while your knees stay on exercise mat.

Ø Move down your pelvic and butt a little, while contracting your butt.

Ø Repeat the exercise.

Dog Pose

Ø Take a crawl position, raise your left leg, with your calf pointing to your right, and your thighs are parallel to floor.

Ø Then move down your left leg to form 45°, then raise it again.

Ø Do the same with your right leg.

Side Hip

Ø Lie down on your right side.

Ø Bend your right leg, till your calf pointing left.

Ø Support your body with your right arm.

Ø Raise your left leg and place the sole in front of your right knee.

Ø Raise your hip and your right side body from the exercise mat.

Ø Then move forward your butts and pelvis while contracting.

Ø Do the same with your left body.

Tips for Effective Sexercise

Ø Don't forget to do Stretching Exercise BEFORE Sexercise.

Ø Repeat all Sexercises in 2-3 sets with 8-12 repetition each set.

Ø Focus your mind always on the contracted muscle. Keep your concentration while exercising.

Ø Exhale when contracting your muscles.

Ø When you are in lying down position, keep your back flat on exercise mat.

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