Not everyone can be like my man in the bedroom (he’s the King), but you can certainly try. One night I asked him how the hell he does it so well, he told me it was all about strength and mobility – something he picked up at the gay youth ministry (Gym).
There are exercises many gay guys don’t know about that strengthen every muscle needed to be a power top. While many of us think bench pressing, lifting, and running on the treadmill is all we need, it’s actually kid stuff. You have to combine strength building with stamina, energy, and nerve pumping routines. Here are a few from my man’s plan:
1. Bridge Holds
This one is easy – Lie flat on your back and put your arms to the side at a 45 degree angle for balance, then raise your hips off the floor by pressing your heels and palms into the ground. Squeeze your glutes and hold the position for about 30 – 40 seconds. 3 – 4 reps required.
This will undoubtedly help with thrusting and pounding, especially if your man loves to be on top to do a nasty cowboy position. This exercise helps give a stable base for him to balance on, but it also helps you to stay engaged and keep your abs as tight as possible so you can have a fast and harder thrust whilst on your back.
2. Squats
A lot of people think squats are helpful for bottoms because it lifts and tightens your ass. While this is true in a visual sense, what happens to your body is truly miraculous. Squats are known to increase testosterone levels while increasing blood flow to the pelvic region (which will give better orgasms). They also strengthen your lower body, which gives you a more powerful thrust whether you’re on top or bottom. When you decide to lift your man and do him horizontally, it’s the squats that help you from getting trembling knees. It doesn’t matter what kind you do – I like to do a combination of dumbbell squats and heavy barbell squats.
3. V-Pose (For the Hip Flexors)
Sit on the floor and lean back, lifting your legs to a 45 degree angle and forming a V-shape – hold for a minute each rep. This exercise does wonders for your hip flexors! By far, the hip flexors are one of the most underrated things when it comes to sex – never ignore them. It will allow you to move your hips in circular motions and passionate curves much more easier, especially when your man is mounting you on the edge of the bed or a chair. When you’re holding him like a baby and your penises are against each other, his arms around your back, you’ll have way more stamina to keep
4. Yoga Poses
Stretches and poses (like upward-facing dog, for example) help the core and hip flexors, but they also increase blood flow and energy. They also help you get a stronger spine and lower back for those nights you need to lift him from the bed and have your way with him. You need to have a strong lower back to be a great top – not a lot of people realize this. Yoga is a perfect way to strengthen without being too conscious about it.
5. Planking
This is an easy one – lie flat on your stomach, then pick yourself up by the elbows, which are shoulder length apart and close to center. Hold for about a minute, then release. Keep your body/spine as straight as possible. Repeat 3 – 4 times. Don’t think it’s all about bench pressing. While pressing will certainly give you a bigger chest, planking does wonders for your endurance. It will increase the amount of time you’re able to hold certain positions that require you to support your man’s weight. The next time you find a great position he loves, you can actually do it without stopping after ten seconds to rest. It also strengthens the core, which helps improve thrusting during those nights you’re feeling super energetic.
6. Cardio Intervals (for Stamina)
Intervals not only change your metabolism, but they also increase your stamina. Whether it’s on the treadmill or in the park, all it takes is a combination of fast/slow with very very little breaks in between. I like to start by sprinting for at least 45 seconds to a minute, then walking (or jogging) for another minute. Repeating this several times (about ten to fifteen) will give you a nice afterburn effect, which will help burn off fat rather than calories. This is always going to be noticed in the bedroom.
7. Close Pushups
They’re like regular pushups, except both hands lie in the middle of your pecs (center) and form into the shape of a diamond, while keeping your elbows in during reps. This focuses on your triceps, which are usually the first to give way when you’re doing missionary or other positions that require you to hold yourself up by your arms. We’ve all had those moments where our arms begin to tremble and shake, and we don’t know why. This exercise will help with that.
8. Lying Kegals
Lie on your back and bring your knees up, feet flat on the ground, as if you were about to do crunches. Contract the muscles you use that interrupt the flow of urine when going to the bathroom – keep breathing – push down and tighten your stomach, buttocks, or thighs while its tightened. Clench about ten seconds each time, 15 reps each. This will undoubtedly help you last longer in bed because it can delay ejaculation for as long as you need. It also helps with erectile dysfunction and premature ejaculation. Work those kegals!
9. Standing Lunges
You see guys do this at the gym all the time – Stand straight while holding a pair of dumbbells at your sides, then step one foot forward (without having your knee pass your foot). Bend both knees to 90 degrees, stopping when your back knee is about an inch from the ground. Then come back to center and switch legs. This exercise helps with building mobility, strength and balance. It’s also known for increasing blood flow the pelvic region.
10. Leg Raises
I prefer to do them while lying on the ground with my arms to the side, but some guys like to do them upright while balancing on a bar. By lowering your legs and lifting them back up (with a straight spine), you are always going to last longer in upright sex positions. It’s all about the thrust, which will be strengthened by this exercise. It’s a perfect routine because you’re strengthening abs and legs at the same time – the same combination you would be working during sex.
There are exercises many gay guys don’t know about that strengthen every muscle needed to be a power top. While many of us think bench pressing, lifting, and running on the treadmill is all we need, it’s actually kid stuff. You have to combine strength building with stamina, energy, and nerve pumping routines. Here are a few from my man’s plan:
1. Bridge Holds
This one is easy – Lie flat on your back and put your arms to the side at a 45 degree angle for balance, then raise your hips off the floor by pressing your heels and palms into the ground. Squeeze your glutes and hold the position for about 30 – 40 seconds. 3 – 4 reps required.
This will undoubtedly help with thrusting and pounding, especially if your man loves to be on top to do a nasty cowboy position. This exercise helps give a stable base for him to balance on, but it also helps you to stay engaged and keep your abs as tight as possible so you can have a fast and harder thrust whilst on your back.
2. Squats
A lot of people think squats are helpful for bottoms because it lifts and tightens your ass. While this is true in a visual sense, what happens to your body is truly miraculous. Squats are known to increase testosterone levels while increasing blood flow to the pelvic region (which will give better orgasms). They also strengthen your lower body, which gives you a more powerful thrust whether you’re on top or bottom. When you decide to lift your man and do him horizontally, it’s the squats that help you from getting trembling knees. It doesn’t matter what kind you do – I like to do a combination of dumbbell squats and heavy barbell squats.
3. V-Pose (For the Hip Flexors)
Sit on the floor and lean back, lifting your legs to a 45 degree angle and forming a V-shape – hold for a minute each rep. This exercise does wonders for your hip flexors! By far, the hip flexors are one of the most underrated things when it comes to sex – never ignore them. It will allow you to move your hips in circular motions and passionate curves much more easier, especially when your man is mounting you on the edge of the bed or a chair. When you’re holding him like a baby and your penises are against each other, his arms around your back, you’ll have way more stamina to keep
4. Yoga Poses
Stretches and poses (like upward-facing dog, for example) help the core and hip flexors, but they also increase blood flow and energy. They also help you get a stronger spine and lower back for those nights you need to lift him from the bed and have your way with him. You need to have a strong lower back to be a great top – not a lot of people realize this. Yoga is a perfect way to strengthen without being too conscious about it.
5. Planking
This is an easy one – lie flat on your stomach, then pick yourself up by the elbows, which are shoulder length apart and close to center. Hold for about a minute, then release. Keep your body/spine as straight as possible. Repeat 3 – 4 times. Don’t think it’s all about bench pressing. While pressing will certainly give you a bigger chest, planking does wonders for your endurance. It will increase the amount of time you’re able to hold certain positions that require you to support your man’s weight. The next time you find a great position he loves, you can actually do it without stopping after ten seconds to rest. It also strengthens the core, which helps improve thrusting during those nights you’re feeling super energetic.
6. Cardio Intervals (for Stamina)
Intervals not only change your metabolism, but they also increase your stamina. Whether it’s on the treadmill or in the park, all it takes is a combination of fast/slow with very very little breaks in between. I like to start by sprinting for at least 45 seconds to a minute, then walking (or jogging) for another minute. Repeating this several times (about ten to fifteen) will give you a nice afterburn effect, which will help burn off fat rather than calories. This is always going to be noticed in the bedroom.
7. Close Pushups
They’re like regular pushups, except both hands lie in the middle of your pecs (center) and form into the shape of a diamond, while keeping your elbows in during reps. This focuses on your triceps, which are usually the first to give way when you’re doing missionary or other positions that require you to hold yourself up by your arms. We’ve all had those moments where our arms begin to tremble and shake, and we don’t know why. This exercise will help with that.
8. Lying Kegals
Lie on your back and bring your knees up, feet flat on the ground, as if you were about to do crunches. Contract the muscles you use that interrupt the flow of urine when going to the bathroom – keep breathing – push down and tighten your stomach, buttocks, or thighs while its tightened. Clench about ten seconds each time, 15 reps each. This will undoubtedly help you last longer in bed because it can delay ejaculation for as long as you need. It also helps with erectile dysfunction and premature ejaculation. Work those kegals!
9. Standing Lunges
You see guys do this at the gym all the time – Stand straight while holding a pair of dumbbells at your sides, then step one foot forward (without having your knee pass your foot). Bend both knees to 90 degrees, stopping when your back knee is about an inch from the ground. Then come back to center and switch legs. This exercise helps with building mobility, strength and balance. It’s also known for increasing blood flow the pelvic region.
10. Leg Raises
I prefer to do them while lying on the ground with my arms to the side, but some guys like to do them upright while balancing on a bar. By lowering your legs and lifting them back up (with a straight spine), you are always going to last longer in upright sex positions. It’s all about the thrust, which will be strengthened by this exercise. It’s a perfect routine because you’re strengthening abs and legs at the same time – the same combination you would be working during sex.
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