5 ways to improve your performance in bed

1. Frame up an exercise routine

You'll need to be fit and active to enjoy a good session in bed with your partner, as lethargy hardly helps in the bedroom. To be fit, there are many exercises that you can regularly try out as these will make you more flexible and increase your power.

Some exercises that can make you more sexually potent are:

Cardio exercises: These are very important exercises that you must try to keep your sex life up and running. Cardio exercises help in charging up the body and they also keep the heart strong. Swimming, walking and running fall under the spectrum of such exercises, and you can indulge in a cardio session four times a week.

Muscle training: There are many positions involved in sexual intercourse and the last thing you'll want to experience is a muscle sprain when you're at your peak. Endurance exercises and strength workouts followed throughout the week can keep your body active and your muscles healthy. You can stop worrying about pulling a muscle once you master this workout.

Flexibility training: This is where practicing yoga can help. Your sex life will reach new heights if you're flexible enough, so you can try out yoga and other stretching exercises to add some extra punch into your performance.

2. Follow a proper diet

Your energy levels and stamina during sex will directly depend on your daily diet and overall calorie intake. A good diet can help in keeping you healthy and charged up, contributing positively to your sex life in this way. You'll need all the minerals, vitamins and fibre that you can get, and eating fresh vegetables can help in this regard.

• Vegetables help in repairing muscle tissues and also in maintaining them
• They provide high levels of energy (in a purely healthy manner)
• They can bring down stress levels and improve your sexual performance

3. Communicate well

You should talk openly to your partner and tell her about what you like, what you don't like and what your fantasies are to make your sexual life more exciting. Sex is fun only when both individuals are aware of what's going on, without one silently trying to please the other.

Be frank and accommodative, because an open channel of communication can solve problems that physical feats in bed cannot.

4. Try new positions

Being adventurous is not a sin, and you can even earn some brownie points from your partner in this way. Be open to new styles and try out new positions, something that you both feel comfortable in. Never force your partner into something that she doesn't approve of as this can bring down your other efforts in an instant.

5. Focus on foreplay

Read up on foreplay techniques and tease your partner before making the big move. This need not even be physical, you can send each other text messages and emails in the middle of the day, flirting around and making plans for the night.