Have you been feeling a little let down in the bedroom lately? Loss of interest, weak erection, early ejaculation and post pregnancy vaginal tissue looseness can all be fixed by a few exercises. Pilates expert Karuna Swami of UK Fitness and yoga trainer Yogesh Chavan tell you how to take control of muscles involved in intercourse and experience better orgasms.  

•    Strengthen pelvic Floor 

What it does: The pelvic floor muscles lie between a pair of sitting bones, the tail and the pubic bone. They support the bladder, the male prostrate, rectum and the female uterus. The muscle that stops urine flow when flexed is the pelvic floor muscle. The pelvic floor muscles contract automatically during orgasm. A stronger pelvic muscle leads to an intense orgasm in both sexes. As a woman, greater control over these muscles lets you grip the penis better, leading to satisfaction. Men can overcome erectile dysfunction and maintain an erection longer by strengthening it.  

How to do it: Lie on your back with your knees bent, with hands in line with your body. Your head, hips and heels should be aligned. Lift your hips and pelvic as high as you can such that the weight is on your hands, feet and shoulder blades. Inhale and as you exhale squeeze your hips in and tighten the muscles that would stop the flow of urine. Hold for 10 seconds. Relax the muscles as you inhale again and repeat. Do five sets of 10 repetitions each.

Virya-stambhan asana increases blood flow to the pelvic region

•    Tone the abs

What it does: Strong abdominal muscles help sustain consistent back-and-forth, up-and-down or side-to-side movements, resulting in fuller orgasms.

How to do it: Do naukasan: lie on your abdomen. Stretch out both arms on the floor with palms together. Inhale and exhale as you lift your arms and legs together. Hold for 10 seconds. Inhale and come down. Do sets of five with 10 repetitions each. 

•    Power the back

What it does: Upper and lower back muscles impact sexual performance in the same way as abdominal muscles.

How to do it: Do nauksan: lie on your abdomen, arms straight and elbows close to the body; shoulders rolled back and down. Inhale and prepare. Exhale and lift your shoulders up, resting your body on your abdomen. Squeeze buttocks together. Hold for 10 seconds. Inhale and go down slowly. Do 10 repetitions in sets of three. 

Do naukasan for toning the abs

How to do it: Lie face down with your head resting at the back of your palms. While keeping your legs straight, inhale, exhale and lift your legs up in the air. Toes should be pointing outwards, feet parallel to the floor and heels together. Now move both legs sideways together for 10 seconds. Inhale and bring legs down slowly.  Continue the exercise in sets of three with 10 repetitions each.
 
•    Support the groin

What it does: The stretching and strengthening of the groin through virya-stambhan asana impacts the testicles and improves the quality of semen. Better blood flow in the pelvic area improves sensation in the vagina.

How to do it: Place your feet wide apart and toes pointing straight ahead. Turn your right leg at a 90 degree angle. Bend the right knee while holding your right wrist with your left hand behind your back. Exhale, bend to your right and try to touch your right toe with the tip of your nose. Your right knee should not block your right shoulder while coming down and the left leg should be straight. Hold for 20 seconds. Inhale and return to normal position. Repeat with the left leg. Do five repetitions for each leg.