5 STEPS TO A HEALTHY TEETH

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A good oral hygiene will not only help you to have a great smile, but will also prevent bad breath, tooth ache and decay as well as formation of plaque. Thus you should try to maintain a good oral health in order to avoid tooth infections and diseases related to the gums by following the 5 steps are mentioned below.

Brush properly and regularly: The first and most important step to keep your teeth clean is by brushing. Before brushing you should be well aware of the proper ways of brushing. You should brush the outer and inner surfaces of your teeth gently backwards and forwards and also in circular motion. You should also brush your tongue to get rid of the bacteria which is responsible for causing bad breath. You should brush your teeth after the intake of food in order to prevent formation of acid due to the breakage of food by bacteria. But it that is somehow not possible you should at least rinse your mouth thoroughly with water after consuming food. Apart from this, you should brush two times every day preferably once in the morning and then once at night before going to bed.

Floss before you brush: When it comes to take good care of oral hygiene we only think about brushing and thus forget how important role flossing plays in maintain a goof oral health. Flossing should be done at least once every day because it helps to get rid of germs as well as food particles that are present in those part of your mouth where the bristles of your toothbrush is non-functional. Thus flossing should be done regularly and carefully with a good dental floss as it will help to clean each and every tooth and also remove plaque which otherwise leads to cavities and problems related to gums such as bleeding.

Regular dental check-ups: In order to maintain a good dental health you should visit a dentist at least once in every month. You should inform your dentist about your medical history and also use that particular dental toothpaste recommended by him. Ask your dentist to prescribe you good toothpaste, mouthwash as well as rinse rich in fluoride as it is more affective against cavities. Moreover people who suffer from dental problems like crown or wear braces should often go for a check up. Moreover if you see that your gums are swelling up, your teeth is becoming discoloured, sores are appearing on your gums or tongue, you should immediately consult your dentist.

Maintain a well balanced diet: In order to have a good oral health, it is very important to focus on your daily diet. Unhealthy food helps the bacteria to form acid in your mouth. Thus when you consume foods containing sugar, your teeth is attacked by these acids. Thus if you eat snacks regularly, the food that gets into your teeth causes continuous attacks of acids. As a result of this, cavity formation takes place. So you should either avoid taking snacks rich in sugar, or limit the intake or brush your teeth regularly after eating snacks in order to decrease the amount of bacteria responsible for causing the decay of tooth. Hence your diet should contain good proportions of vitamins and minerals in order to maintain a good oral health.

Avoid tobacco and alcohol: Decay of tooth, oral cancer and other oral problems are increased due to smoking. Chewing tobacco leads to bad breath and teeth discolouration. You should also avoid taking alcohol as it along with smoking increases the risk of oral cancer. You should rather drink milk rich in calcium that will make your teeth strong and thus help you to maintain a good dental hygiene.

Follow the above mentioned steps and you will be able to take good care of your teeth and maintain a healthy oral hygiene. Keep smiling.

HOW TO GET RID OF THE GREY HAIR

The natural color of the hair follicle is due to the presence of a color pigment called melanin. However, when the melanin pigment cells located at hair roots declines it leads to premature gray hair.

Graying of hair is a natural process when one ages, but when hair starts to grey in the early 20s or 30s it can hamper anybody’s confidence. There are many reasons, which can cause premature graying of hair.

Here are some of the reasons for premature greying of hair mentioned below:

• Hereditary
• Vitiligo
• Stress
• Vitamin and nutrient deficiency
• Aging
• Excessive intake of tobacco
• Anemia
• Hypothyroidism
• Pollution
• Malnutrition
• Tuberous sclerosis

There are many commercially available hair colors, which instantly colors the grey hair in any desired color. But most of the time these commercially available colors can damage the hair follicles and cause hair fall.

The better alternative to combat premature greying of hair issue is to use natural home remedies.The home remedies are far more effective to get rid of grey hair and make the hair follicle healthier too.

Here are some quick and easy remedies to treat greying of hair naturally.

Fenugreek Seeds and Coconut Oil Remedy

Looking for an easy option to stop grey hair, and then try this fenugreek seeds and coconut oil remedy. Fenugreek seeds contain lecithin and amino acids, which makes it an excellent treatment for grey hair.

Coconut oil is rich in minerals, vitamins and carbohydrates, which is beneficial for preventing greying of hair.

Try this amazing remedy to prevent greying of hair.

Things you need

• Fenugreek seeds- ¼ cup
• Coconut oil- ½ cup

Process

1. Firstly take ½ cup of coconut oil and bring it to a boil.
2. Later add fenugreek seeds into the boiling oil.
3. Allow the oil with fenugreek seeds to boil for 8 to 10 minutes.
4. Then remove the fenugreek seeds infused oil from heat.
5. Allow it to cool down to lukewarm temperature.
6. Apply this lukewarm oil on hair and massage the oil into the hair in circular motions gently for 2 to 3 minutes.
7. Leave on the oil application overnight.
8. Next day wash off the hair thoroughly with shampoo and follow up with a conditioner.
9. This process must be repeated twice a week for at least 3 weeks to treat grey hair.

Fenugreek Seeds, Henna, Basil, Coffee, Mint and Yogurt Hair Mask Remedy

Looking for a quick remedy to cover the grey hair, and then try this popular natural hair color home remedy.  This is one of the most effective home remedies for grey hair, which contains ingredients like henna, coffee, fenugreek seed, basil, coffee, mint and yogurt.

Fenugreek seeds contain essential acids, which help to arrest the premature graying of hair and maintain a healthy hair color. Henna contains essential natural pigments, which naturally dyes the hair without any side effects.

Coffee is a great natural alternative to darken the hair and it’s even beneficial for making the hair stronger. Basil helps to stimulate the hair follicle and its medicinal properties helps to delay premature grey hair.

Mint possesses a good source of vitamins, minerals and antioxidants, which are beneficial for maintaining the natural pigments in the hair follicle.Yogurt is a great alternative to conditioner for smoothing the hair and nourishing the hair shaft from deep within.

Try this herbal hair color to reverse grey hair.

Things you need

• Fenugreek seeds- 2 tsp
• Henna powder- 2 tsp
• Basil leaves- 2 tsp
• Coffee powder- 3 tsp
• Mint juice- 3 tsp
• Yogurt- 1 tbsp.
• Water- 1 tbsp. Optional
• Shower cap
• Blender

Process

1. Firstly soak fenugreek seeds in ½ cup of water overnight.
2. The next day grind the fenugreek seeds, basil leaves and mint leaves into a smooth paste in a blender.
3. Later take a mixing bowl and add all the dry ingredients like henna powder and coffee powder.
4. Mix them well and later combine it with the wet ingredients like yogurt, fenugreek seeds, basil leaves and mint leaves paste.
5. Mix well to form a uniform lump free paste.
6. Apply this mask liberally all over the hair and mainly concentrating on the grey hair areas.
7. Cover the hair with a shower cap to avoid stain on clothes.
8. Leave on this hair mask for 30 to 40 minutes.
9. Later start rinsing the hair mask thoroughly with plain water and then follow up with a shampoo.
10. This process must be repeated once in a month to reverse grey hair effectively.

Onion Remedy

Home remedies are the easiest alternatives to prevent greying of hair. Amongst home remedies every household’s staple vegetable Onion is very effective to get rid of gray hair.  Onions help to boost up the levels catalase, which restores the hair’s natural color.

Try this simple yet effective Onion remedy for curing greying of hair.

Things you need

• Onion- 1 (medium size)
• Blender
• Muslin cloth

Process

1. Firstly peel the onion and cut into two halves.
2. Then add the onion halves into a blending jar.
3. Blend on medium speed for 2 to 3 minutes until onion forms a smooth puree like consistency.
4. Later strain the onion puree on a muslin cloth and extract the juice well.
5. Apply this fresh extracted onion juice liberally all over the scalp and hair.
6. Leave on the application of onion juice on hair for 40 to 60 minutes.
7. Later ,rinse of the onion juice application with water thoroughly and follow up with a shampoo.
8. This process must be repeated thrice a week for 1 month for noticing a significant reduction in grey hair.

Indian Gooseberry, Eucalyptus Oil, Egg and Lemon Juice Remedy

Trying to find a solution for how to get rid of grey hair, then choose the most effective natural ingredient Indian gooseberry remedy to stop greying of hair.

Indian gooseberry is a rich source of antioxidants and vitamin C, which helps to prevent premature graying of hair. Eucalyptus oil has unique chemical compounds, which promotes follicle stimulation by increasing the blood flow around the hair follicles.

Eggs contain proteins, fatty acids and vitamins, which help in maintaining healthy hair and retain its natural color.Lemon juice contains good amounts of vitamin B, C and phosphorus, which nourishes the hair and treats the cause of grey hair.

Yogurt is full of proteins and essential nutrients that make hair healthy and stronger. Choose this effective remedy for treating the cause of premature greying of hair.

Things you need

• Indian gooseberry- 1
• Eucalyptus oil- 1 tbsp
• Egg- 1
• Lemon juice- 1 tsp
• Curd- 2 tbsp.
• Shower cap

Process

1. Firstly cut the Indian gooseberries into thin slices.
2. Then soak these Indian gooseberries slices into eucalyptus oil for 2 to 3 hours.
3. For soaking the Indian gooseberries in eucalyptus oil using an iron container is very important.
4. After 2 to 3 hours add an egg, lemon juice and curd in Indian gooseberries infused eucalyptus oil.
5. Mix this mixture well and apply this as a hair mask liberally all over the hair.
6. Cover the hair in shower cap for avoiding stains on clothes.
7. Leave on this hair mask for 20 to 30 minutes.
8. Later, rinse off the hair mask thoroughly with water and follow up with shampoo and conditioner.
9. This process the cure for grey hair must be repeated thrice a week for a noticeable difference in premature greying of hair.

Indian Gooseberry and Coconut Oil Remedy

Premature greying of hair can be an embarrassing situation for everybody, which can be easily dealt with simple home remedies.

One of the easiest and most trusted remedies is Indian gooseberry and coconut oil. Indian Gooseberry is a potent ingredient, which benefits to reverse grey hair naturally. Coconut Oil easily penetrates into the hair shaft, which binds the proteins in the hair to strengthen fibers and delays premature greying of hair.

Try this excellent tried and tested remedy to prevent grey hair.

Things you need

• Indian gooseberry- 3-4
• Coconut oil- 1 cup

Process

1. Firstly cut the Indian gooseberry into thin slices.
2. Later bring 1 cup of coconut oil to boil.
3. Then add the sliced Indian gooseberries into boiling coconut oil.
4. Allow the coconut oil with Indian gooseberries to boil on low heat for 10 to 15 minutes until the Indian gooseberry slices turn black.
5. Later remove the oil from heat and allow the oil to cool down to room temperature.
6. Apply this Indian gooseberry infused coconut oil all over the hair and gently massage the scalp in circular motions for 2 to 3 minutes.
7. Leave the oil application overnight for best results.
8. The next day wash off the oil application with shampoo followed with a conditioner if required.
9. This process to reverse grey hair must be repeated thrice a day for preventing graying hair and avoiding hair fall.

Indian Gooseberry, Lemon Juice and Almond Oil Remedy

Toxic buildup in the hair shaft damages the color pigments in the hair causing premature graying of hair.

To restore the natural pigment of the hair this home remedy containing Indian gooseberry, lemon juice and Almond oil is very efficious. Indian gooseberry ranks highest in terms of vitamin C content in fruits and vegetable. The highest source of vitamin C helps to detox the hair follicle thus prevents grey hair.

Lemon juice is even a good source of vitamin C, which aides in promoting healthy color pigments in the hair.Almond Oil contains good amounts of magnesium, which is essential for maintaining healthy hair and prevents premature greying of hair.

Choose this simple remedy to get rid of grey hair.

Things you need

• Indian gooseberry- 3 Nos
• Lemon juice- 3 tsp
• Almond oil- 3 tbsp.
• Shower cap
• Blender
• Strainer

Process

1. Firstly cut Indian gooseberries into chunks.
2. Add the gooseberry chunks into a blending jar and blend till Indian gooseberries form a smooth paste like consistency.
3. Strain the Indian gooseberry paste through a fine strainer and extract the juice.
4. Then take a mixing bowl. add Indian gooseberry juice, lemon juice and almond oil.
5. Mix all the ingredients well and apply all over the hair and the scalp liberally.
6. Work the mixture well into the hair by massaging the hair for 1 to 2 minutes.
7. Then cover the hair in a shower cap and leave it on for 30 to 35 minutes.
8. Later, rinse off the oil applied with water and follow up with a shampoo to remove the oil residue.
9. This process is a perfect cure for grey hair and it must be repeated thrice a week for 3 weeks for noticing significant reducing in greying of hair.

Curry Leaves and Coconut Oil Remedy

Premature greying is a common concern and one of the simplest solutions to delay greying of hair is this Curry leaves and Coconut oil remedy.

Curry leaves contain vitamin B, which is beneficial for restoring the natural color pigments of the hair. Coconut oil restores the nutrients and vitamins in the hair follicle for delaying the occurrence of grey hair.

Try amazing this hair nourishing tonic now to avoid premature greying of hair.

Things you need

• Fresh curry leaves- ¼ cup
• Coconut oil- 1 cup
• Muslin cloth

Process

1. Bring 1 cup of coconut oil to boil firstly.
2. Later add ¼ cup of fresh curry leaves into the boiling coconut oil.
3. Allow the oil to boil for 10 to 15 minutes on low heat or until the curry leaves appear charred.
4. Then remove the coconut oil infused with curry leaves from the heat.
5. Strain the oil using a muslin cloth and allow the oil to cool down to room temperature.
6. Apply this oil all over the hair and scalp liberally.
7. Massage the oil into the hair for 4 to 5 minutes, so that the oil can work well on the hair follicles.
8. Leave on the oil application for 30 to 40 minutes to get rid of grey hair.
9. Later, rinse off the oil with water accompanied by shampoo.
10. This process must be repeated twice a week for minimum 4 weeks to reverse gray hair.

Coconut Oil and Lemon Juice Remedy

Get rid of gray hair with these easily available ingredients at home like coconut oil and lemon juice faster.

Coconut oil is an age old secret for maintaining hair at an optimal level with its nourishing and conditioning benefits. This natural oil helps to prevent grey hair, stops hair fall and strengthens the hair too.

Lemon juice helps to build healthy color pigments of the hair follicle for maintaining the natural color of the hair. Try this simple remedy to turn reverse grey hair into the desired natural color of the hair.

Things you need

• Coconut oil- 2 tbsp.
• Lemon juice- 2 tsp

Process

1. Firstly heat the coconut oil to a lukewarm temperature.
2. Then remove the coconut oil from heat.
3. Later add lemon juice and stir well.
4. Apply this warm coconut oil and lemon juice solution all over the scalp and hair.
5. Leave on the solution in the hair for 20 to 30 minutes.
6. Then, rinse of the solution with water and follow up with a shampoo.
7. This process must be repeated twice a week for preventing grey hair naturally.

Hibiscus, Curry Leaves, Amla and Coconut Oil Remedy

Looking for solution about how to get rid of grey hair naturally, and then try this amazing herbal remedy with hibiscus flowers, curry leaves, amla and coconut oil.

Hibiscus flower stimulates blood circulation and rejuvenates the scalp. The medicinal benefits of hibiscus help to delay premature greying of hair and even promote healthy hair growth.

Coconut oil’s antioxidant property is proven to cure the primary cause of graying of hair and darken the hair naturally. Curry leaves are yet another potent ingredient, which helps to darken the natural color pigment of the hair.

Alma is amongst the most traditional and popular ingredients for enhancing dark color of the hair. Opt for this herbal hibiscus infused oil remedy now to reverse grey hair and retain the natural hair color.

Things you need

• Coconut oil- 1 cup
• Hibiscus flowers- 4- 5
• Curry leaves- 10 -15
• Fresh Alma (Indian Gooseberry)- 1 – 2
• Strainer

Process

1. Firstly bring 1 cup of coconut oil to boil.
2. Then add curry leaves and slices of amla into boiling coconut oil.
3. Continue to boil the coconut oil for 4 to 5 minutes on a low heat.
4. Later add the hibiscus flowers in boiling coconut oil and cover the vessel with a lid.
5. Remove the coconut oil from heat and allow the infused coconut oil to cool down to room temperature.
6. Later preserve this oil in a bottle for later usage.
7. This coconut oil infusion must be massaged into hair at night before sleeping.
8. The next day, rinse off the oil with shampoo.
9. This process must be repeated every night for 1 month to notice a visible reduction in premature grey hair.

HOW POOR POSTURE IS AFFECTING YOUR HEALTH

When most people vow to improve their overall health, they never really think about improving their posture. They often associate their backaches or low energy to lack or exercise, or even a bad mattress, but the real culprit could be something far simpler. Studies have shown that poor posture can lead to all sorts of health issues, even headaches.

Here are just a few ways that slouching and slumping could be wreaking havoc on your health.

Shoulder and Back Pain: Poor posture can lead to shoulder and back pain. In severe cases, you would need to see a doctor to address the issue, but most people have lived with this “discomfort” for so long that they don’t even notice it. That nagging twinge that you have in your shoulder, or that shooting pain in your back that comes and goes every so often, can very well be due to poor posture misaligning your spine.

Headache and Facial Pain: When you sit slumped over your computer or slouched down on the couch, you’re more likely to clench your jaw. Tightening and clenching these muscles can lead to jaw pain and headaches. To avoid this, try sitting at the edge of your chair when you’re working at the desk. When you’re on the couch, put a pillow behind your back to help you sit up straight.

Low Energy: Studies have shown that people who slouch have less energy than those who sit and stand up straight. This occurs because poor posture puts more of a strain on your muscles and joints. If you’re already overweight to start with, this doubles the strain on your joints, which causes your body to use more energy for simple tasks. Even if you’re not overweight, the strain can be too much for your body.

Depression: According to studies, poor posture contributes to sadness, depression, and lack of confidence. Participants who sat upright during the experiment displayed positive emotions, and had an increased rate of speech. Participants who slouched showed less confidence and seemed overall less cheerful than the other group.

Constipation: Slouching affects your digestive health. When your colon and other digestive organs are compressed, they do not function properly. This can lead to discomfort and constipation, both of which you want to avoid at all costs. If you’re confined to an office chair for hours on end, make sure you take time each hour to stand up straight and stretch. This is a great way to help combat the effects on your digestive system from sitting and slouching all day.

Tips to Improve Your Posture

Get Moving: Spend some time being active, especially if you sit all day – this gets your body out of that slouchy position and helps keep you aligned and moving (which our bodies are designed to do).

Practice Pilates or Yoga: these exercises help keep you aligned and will improve your overall posture and muscle strength.
Sit at the edge of your chair when working at your desk, this forces you to sit up straight. Put a sign up around your desk or set a reminder on your phone to help you remember how to sit.

It’s easy to forget to practice good posture, especially if you’ve slouched and slumped for years. You rarely ever hear about the effects that poor posture has on your health, so it’s easy for it to become an afterthought. These are just a few of the negative health effects that slumping has on your body, but the good news is, it’s easy to do something about it.

10 Exercises women do for Better Sex

Boost your bedroom skills by adding these moves to your exercise routine.Do you want to improve the quality of your sex life—or just have better luck getting in the mood? Start with fitness! Our experts share the moves they recommend most for ramping things up in the bedroom.

 SQUATS 

                                             

You already know this move as a terrific leg and butt toner, but did you know that it can also get the blood flowing to the places that may energize your libido? "Sometimes your heart might be there, but you don't feel anything in the 'southern hemisphere,'" explains Debbie Mandel, MA, a stress and fitness expert and the author of Addicted to Stress: A Woman's 7-Step Program to Reclaim Joy and Spontaneity in Life. "Many women need a little physical help with arousal to get blood flowing to the genitalia." She suggests squats. With your feet spread shoulder-width apart, "make sure your heels stay on the floor as you 'sit' on an imaginary chair," she explains. "The lower you squat, the more you recruit your glutes and reap the benefits. Push off from your heels and hold your abdominals in tightly [as you return to standing position]." Do them slowly, aiming for 15 to 30 reps.

HAPPY BABY POSE

                                            

Limberness goes hand in hand with great sex—after all, who wants to deal with aching legs or a stiff lower back while in the heat of the moment?. One of the most common reasons for lower back pain is tight hamstrings and hip flexors. Also, after spending eight hours asleep, there is a natural inflammation of the spinal discs due to the increase of the homeostatic pressure.

The happy baby pose to the rescue! It will stretch the spine while loosening up the adductor muscles and the hamstrings, which are heavily compromised in traditional positions such as the missionary" . Lie on your back with your knees bent toward your chest. Grasp the outside of each foot with your hands, allowing the knees to drop down toward the floor. Align your ankles with your knees so that the shins are perpendicular to the floor. Apply downward pressure with your hands to encourage deeper opening. You can allow the tailbone to curl up off the floor slightly to decompress the lower back. Hold the pose for three to five minutes.

PELVIC TILT
                                     
Want a move that will strengthen the muscles you use most during intercourse? Try the pelvic tilt. "Women tend to suffer from lower back pain, and this sometimes affects sexual positions as well as desire," says Mandel. "Pelvic tilts give you a bonus of core strength and strengthening the lower back." Lie on your back with knees bent and feet flat on the floor, shoulder-width apart. Raise your pelvic region in a straight line like a bridge. Hold your abdominals in while you tighten your glutes and push your inner thighs toward each other. Slowly lower to the floor and repeat, 20 to 25 reps, if possible.

BICEP CURLS
                                         
How can you get toned, gorgeous arms and also boost your sex drive? Grab your hand weights and work in 15 to 20 reps of biceps curls! Here's why: "Medical studies show that testosterone plays a role in sexual drive in both men and women," explains Mandel. "Giving a woman with low libido testosterone is controversial, and could lead to undesirable side effects," she says. "However, strength training increases levels naturally and is healthy too. The testosterone levels that are generated create the tipping point for desire." And don't worry—weightlifting is not going to give you facial hair or a lower voice. The testosterone that's released is at healthy, natural levels.

TANDEM STATIONARY LUNGES

                                            

Past research has indicated that couples who exercise together have better sex. So why not do a few moves with your guy? Mandel suggests the tandem lunge. "A romantic variation of the traditional stationary lunge: Hold your partner's left hand with your right [as you stand next to each other] and together do five lunges, with the same legs forward so that you don't bump into each other." Need a stationary lunge primer? With one leg forward and one leg back, slowly bend the knees as if you're trying to kneel down and touch one knee to the ground (but don't let it touch), keeping both knees at 90-degree angles. Aim for two sets of five repetitions on each side—gradually increasing to 10. 

KEGEL EXERCISE

                                   

When it comes to fitness, Kegels count too! These pelvic-floor-strengthening exercises that your ob-gyn is always encouraging you to do can have big payoffs when it comes to sexual satisfaction, Kegels consist of contracting and relaxing the muscles in your pelvic floor. Improving the strength of these vaginal muscles is beneficial for greater sexual satisfaction and stronger orgasms, as well as preventing urinary or bowel incontinence and pelvic prolapse in women. To do a proper Kegel, tighten your pelvic muscles (the ones that control the start and stop of urine). Hold for about 5 seconds, relax and then repeat. Dawn recommends doing Kegels for at least 5 minutes every day. (Psst! You can do them anywhere—even right now—and no one will know but you!) 

AB ROLL

                                        

The core is compromised of more than 20 muscles, and working them "will give you the strength to support your man's weight without hyperextending your back," says Montenegro. "A great exercise that works both the core and the muscles of the upper body is the roll-in, roll-out on a stability ball." Start with your hands fully extended on the floor in a push-up-like position. Place your shins on a stability ball, keeping your back straight. Roll the ball in toward your chest and back out, using the abdominals to drag your knees toward your chest and to push your feet back out. Keep your back flat and hips tight, and don't move your upper body. Do three sets of 10 reps.

PLANK POSE

                                              

Is there one move that can make you more sexually confident, daring and strong? Yes: the plank, a core-building exercise popular in yoga, says Madeleine Castellanos, MD, a psychiatrist who specializes in sexual medicine and sex therapy in New York City. "This exercise works upper arms, abdominals, obliques, thighs and buttocks," she says. "These are important muscles that help stabilize you when you are engaged in intercourse on all fours, any position where the woman is on top, or in transition from one position to another while maintaining close genital contact with your partner." Lay facedown with the palms of your hands flat on the floor on each side of your shoulders. In this position, your forearms should also be flat on the floor and will act as your support when you raise your body. Push your weight to the balls of your feet as you push up onto your forearms and palms so that your entire body is suspended in the air. Be careful to keep your body as straight and flat as possible, and avoid lifting your hips in the air. Hold this position for 10 seconds, then relax for a few seconds before repeating; do three sets of 10 reps.

BRIDGE POSE

                                   

Another yoga pose that can improve your sexual enjoyment is the bridge pose. "This exercise helps strengthen the lower back, gluteus muscles and hamstrings," says Dr. Castellanos. "It helps enhance a woman's sexual experience because it increases her strength and endurance in these muscles, which are used to create resistance during a man's thrusting, thereby increasing the intensity of the thrust." Start out lying flat on your back with your knees bent and your feet flat on the floor. Lay your arms to the side of your body, lift your hips up in the air and squeeze your gluteus muscles. Continue to press upward until just your upper back/shoulders, arms and feet are touching the floor. Hold this position for 10 seconds, breathing normally, then slowly lower back down to the floor and relax for a few seconds before repeating again. Aim for three sets of 10 reps each.


SEATED LEG EXTENSION
                                
 Do your thighs quiver during and after sex—but not in a good way? "The large muscles of the thighs are often used during sex and can get fatigued quickly since they are such a large muscle group," says Dr. Castellanos. The solution: seated leg extensions. "Find a stable chair in which you can sit up straight and have your knees bent at a 90-degree angle with your feet flat on the floor," she says. "While keeping your thigh and knee as steady as possible, lift one foot up to straighten your leg slowly, then bring it back down to the floor. Do three sets of 10 reps for each leg