Exercising for fuck's sake - Stamina

For stamina, do interval training.

Rarely are you going to be having sex at a steady rhythm for long stretches like you would jogging on a treadmill...unless your just bored and chances are your partner will be as well if you keep it up. Sex is a series of climbing peaks reaching to an orgasm, the climax of which is best handled by some serious thrusting power, a sudden burst to drive her over the edge. You don't want to find yourself winded after only her first. Interval training more closely resembles what you will do during sex. At least, it will resemble the intensely wild and mind-numbing sex that can drive a woman crazy and get her off in a big way.

Interval training is really rather simple. For example, my typical interval training routine would be a 5 minute warm-up on the treadmill followed by 20 minutes of intervals then 5 minutes cooling down. During that 20 minutes I will sprint for 30 seconds at top speed then walk for 1 minute and so on and so forth. I'll do this three times per week.

This conditions your body in a way that is great for sex. Your cardiovascular system improves the most through this kind of exercise. The number of blood vessels in your muscles increase allowing your body to better distribute oxygen to the muscles, your muscles start to use lactic acid as a fuel source, and the heart's ability to pump blood where it is needed *clears throat* increases. As an added benefit you burn more calories doing interval training than you would with a longer lower intensity aerobic workout so if you are trying to shed the pounds and trim up this is your best bet.

A word of caution on interval training though....it is intense. If it isn't then you either have the heart of race horse or you aren't doing your sprint fast enough. If you are not used to doing aerobic exercise then you will want to start off with a shorter span of intervals (5 or 10 min) and/or shorter intervals (10 sec instead of 30). Work your way up to the 20 minutes if that is reasonable for you to achieve and be careful about it. Aside from a heart attack there are myriad ways to injure yourself doing something as simple as running. Make sure you have a good feel for what you can handle before you push yourself to the breaking point.

Lastly, don't do interval training every day. You should toss in some steady cardio in between your interval days, at least a couple times per week, so that you don't end up over training and so that you still get the endurance benefits of steady cardio.

Learning to have squirting orgasms

Going to start off on a technical note here...

Firstly, "squirting" is what is technically known as "female ejaculation." This is when a woman essentially does what a man does when he cums, minus the sperm of course. In fact the liquid she squirts out has almost the same chemical composition as prostate fluid before it is mixed with sperm to make semen. It is actually believed to come from a place called the Skene's glands, which is basically the "female prostate", and is shot out of the urethra just the same as when a man ejaculates.

Most women "squirt" to a degree but the force is so mild that it is felt mostly as just an increase in wetness at the point of orgasm and most of the fluid runs back into the vagina where it is scarcely seen. Then there are those women that can genuinely squirt. There is a big difference with women who can readily squirt when compared with a man. When she squirts the force of her orgasmic contractions can refill the glands over and over, firing out quite a bit more than most men could muster. Women like this are sometimes born with the ability and some times they develop it after the right stimulation of the tissue surrounding the Skene's glands. With some it can be a matter of just letting go due to the fact that a lot of women might misinterpret the feeling as a need to urinate because it comes out of the same (sorta) opening she pees from.

OK, enough with the technical side. On to the fun part....getting it to happen!

For some women this will come a lot easier than others. For some, it might not even be possible. One thing is for sure though, whether she can figure out how to squirt or not, it will be a hell of a lot of pleasurable fun for her to try and try again!

As strange as it may sound, a woman can sometimes need to have a part of her vagina "trained" to accept stimulation as pleasurable enough to be orgasmic. Don't misread that. I said "pleasurable" enough. At no point should there be pain or else something might be wrong. There also shouldn't be any discomfort, though anything new like this might feel a bit strange to her at first. As with any "training" it doesn't always happen on the first go, so don't get discouraged. Even if it does happen you will want to do it plenty more to develop that response. Again, I doubt she will complain. ;)

1. First of all, stimulating that area can make her feel a lot like she needs to pee so she should empty her bladder before trying this so she knows that what is squirting out is just her own cum. For your part, make sure your fingers are clean and your nails trim. This is actually important unless you want to risk an infection or bloody mess or both. Yes, this can be done with your cock or a dildo, but the fingers are much for versatile and that is best for this purpose.
   
   
2. She should be comfortable and not feel under any pressure to perform. This is supposed to be fun.
   
   
3. Warm her up with some good foreplay. You want the blood flowing to all the sensitive areas, her body ready for pleasure, and of course, her pussy plenty wet. If there isn't enough wetness I recommend using some water based lubricant like Astroglide.
   
   
4. Using two of your fingers find her G-spot and stroke against it slowly using a come here motion, going all the way to her pelvic bone. If you can get in three fingers that would be ideal, even if you have to bunch your fingers up. The reason I recommend three fingers is because the tissues and glands you are trying to work on are to the left and right of the urethra. This way you have a finger stroking each side and one for the G-spot. Just be careful not to bruise the sides of her entrance however many you can fit in.
   
   
5. The slow stroking need only last for a little while just to get them primed. Like any other sexual stimulation you give her you are going to want to turn up the intensity enough to push her over the edge. This means moving those fingers faster. This doesn't always do the trick though.
   
   Variations after warming up with the "come here" motion:
   
   • I have found that sometimes changing that "come here" motion to a "C shaped taping" (curling your fingers into a "C" shape) motion works better. Think along the lines of trying to tap your own palm with the tips of your fingers or like you are trying to "scoop" the roof of her vagina forward with the movement of your fingers. It takes some finesse but you'll get it.
     
     
   • Another method is to change to pointing your fingers towards your wrist (like Spiderman) and then very rapidly tapping them into the area right at the edge of her G-spot and almost against her pelvic bone. There is an added bonus of the palm of your hand rubbing her clit if you angle it right. To get extra speed you can use both hands at once by gripping the hand that is inside her and jerking it up and down (something men should be experts at anyway).
     
   
   
6. If you don't let up the stimulation, get the intensity right, and carry her to an orgasm (and on through it) then she might squirt. Depending on your hand position you might block that squirt so it is up to you to recognize it if there aren't jets of it. She may be in too much of a daze from the orgasm. If nothing happened, then like I said, try and try again until you both figure it out. :)
   
   
7. If it happened, be prepared to get a towel and a glass of water for her. She may be dehydrated after squirting so much out of her. She may even want to try it again after resting a moment, seeing as women can often have multiple orgasms. Lucky, lucky. :P

After all is said and done at some point she may be able to have almost purely squirting orgasms by stimulating her in the right way. These don't tend to be as intense so my recommendation is to get her squirting right on the heels of a more intense orgasm, which of course just adds more potency to the overall sensation. By this point, of course, you can likely get her to squirt just by fucking if you hit it the right way.

Have fun and good luck!

Erotic back massage

So what's erotic about a back massage? One in which you massage her insides at the same time as you massage her back. How can this be done? You just slide your cock inside her and use your hands on her back...

1. Have the heated massage oil on-hand. The KY Touch Massage 2-in-1 Warming works well, is non-greasy, and can be warmed just by blowing on it.
   
2. Use your hands to get her pussy good 'n wet (if not already) while she lays on her stomach.
3. Slide you cock inside her.
4. Bring her legs together, still buried inside her, and rest your knees on either side of her hips.
5. Slide in as deep as you can go in this position. Be careful not to put too much weight on her legs. You don't want them falling asleep from lack of circulation.
6. Begin massaging her back with the oil. As you work your way up and down her back rock a bit throughout the motions (this may happen as a natural effect) so that your cock massages her insides at the same time.

All of this of course requires that you stay rigid through the whole thing. So if you don't think you can stay aroused while doing this and still want to do an erotic massage, just use your hands on everything. :)

Let us not forget fucking

Of course you can use your fingers, tongue, and toys to bring her to an orgasm, but let us not forget good 'ol fucking. The best position I have found for bringing her to orgasm is on her back, legs and ass in the air. At this angle it is easiest to stroke into her G-spot. That much might seem obvious but the position has other benefits.

In this position you can use gravity to your advantage on the down stroke, thus using less energy and as such you can go longer before muscle fatigue affects performance.

Hold her shoulders or arms and you can bounce at a more rapid pace, pounding into her G-spot faster.