Being a good bottom requires more than just mental preparedness; it’s physical, too. You need to control your breathing, sphincter and hip flexors to not only rock his world, but to rock yours, too. The trick is to connect your mind and body, so you can access both whenever you need them, and it’s easier than you think:
1. MEDITATION
Never (and I mean NEVER) underestimate the power of meditation when it comes to relaxing your body. It will clear your mind, breaking up the emotional barriers that could prevent you from enjoying being a bottom. When you get the hang of it, meditation will allow you to tell your body to relax on command. The best part of meditation is that you can do it anywhere (except for while your driving).The trick is to empty your mind of all thoughts, which is also the hardest part of the exercise. Mastering meditation could take time, but once you do, you will be so connected to your body that many physical activities will get easier. When you bottom after meditating, you can focus on the pleasure and helping your top find his groove.
2. GLUTEAL STRETCHES
Stretching your glutes is crucial, not only to prevent injuries, but also to give you a sense memory when you need your glutes to relax during intercourse. When you can relax your glutes, you can calm your whole body — your gluteal muscles are some of the biggest muscles you have. If they’re tight, they’ll strain everything while making your hole too tight to handle a pounding. Here’s exercise to try:- Lean onto a wall while putting the arm touching the wall above you.
- Then, cross the opposite leg over the one against the wall.
- Lean into the wall and feel the stretch. Repeat the steps above on the opposite side.
3. THREE-POSE PLANK
People think planking is easy because all you do is hold yourself up — but don’t be fooled. Planking does wonders for your digestive system because it aligns your spine, little by little, over time (like braces for your teeth). This straightens the command system to the rest of your organs. Your spinal cord is a messenger — a strong spine makes for stronger (and more concise) communication. This helps with EVERYTHING.You shouldn’t break in-between these three planks, and it should last about three-and-a-half minutes:
- First Pose: Lie flat on your stomach. Pick yourself up by the elbows, which should be shoulder-width apart and centered. Hold for about a minute (or two), then release.
- Second Pose: Lie sideways and prop yourself up on your elbow. Lift and hold for one minute.
- Third Pose: Switch to the other side and do the same thing you did for the second pose.
4. INTERVAL TRAINING
Intervals change your metabolism while increasing your stamina. Whether on a treadmill or at the park, all it takes is a combination of fast/slow with very little breaks in between.I like to start by sprinting for 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 “after burn” effect, which will help burn off fat rather than calories.
Here’s a hot guy dancing on a treadmill … just because. You, too, can be as happy:
5. STRAW BREATHING
If you’re a singer, chances are your vocal coach gave you straws to help with breathing. The whole method was to teach you how to hold as much air inside you for as long as you can — it gives you power because it gives you more breath control.When it comes to bottoming, breathing is everything. When you have control over your breath, you can literally control your sphincter through mind and body concentration; breathing is the foundation for success. To improve your breath control, try the exercise below in the shower, on the subway or in bed:
- Grab a straw (any straw).
- Stand straight with your legs shoulder-width apart, and try to relax.
- Breathe in through your diaphragm (your tummy should expand during the inhale).
- Then, exhale slowly through the straw, while keeping your stomach full of air for as long as you can.
- Allow the pressure to come from your diaphragm, not your throat. Feel the contractions in your tummy and repeat.
6. LOWER BACK TRUNK RAISES
Most of us don’t think lower back raises are important, but believe me, they are. Your lower back is a crucial component when it comes to bottoming.The human body will not build muscle if the rest of the muscles aren’t strong enough to carry it. For example, your chest won’t build pecs if your back isn’t strong enough to carry the load (which is why alternating is important). It’s the foundation for the concept of muscle synthesis.
If you want a big bubble butt, you have to workout your lower back to make it strong enough to carry that ass. More importantly, a strong lower back gives you better stamina, which will really pay off in the sack.
- Lock your legs into an inclined machine with your knees barely bent.
- Pivot from your waist to your head, all the way down, almost touching the floor.
- Use your lower back muscles to lift your upper body away from the ground.
- To increase the load, hold a ten pound weight and repeat.
7. YOGA POSES
Stretching and posing (like upward-facing dog, for example) help the core and hip flexors, but they also increase blood flow and energy. They help you build a stronger spine and lower back for those nights you need him to lift you from the sheets and have his way with you.As I mentioned earlier, you need to have a strong lower back to be a great bottom. Yoga is a perfect way to strengthen without you’re entire body including your hip flexors. The last thing you want is to yell, “Stop!” because your hips cramped up.
8. “V” POSE
This exercise does wonders for your hip flexors! By far, the hip flexors are one of the most underrated muscles when it comes to bottoming — never ignore them. It will allow you to move your hips in circular motions and passionate curves much easier, especially when your man is mounting you on the edge of the bed or a chair.When he’s holding you like a baby with your shafts touching and his arms around your back, you’ll have way more stamina to keep the flexors moving. Here’s how to do it:
- Sit on the floor and lean back.
- Lift your legs to a 45-degree angle, forming a V-shape.
- Hold for a minute each rep.
- Repeat until you feel the burn.
9. BRIDGE HOLDS
This pose undoubtedly helps with thrusting and pounding, especially if your man loves to hold you in place while he’s going to town. Bridge holds give you a stable base for him to grab and balance, but it also helps you stay engaged and keep your abs as tight as possible.- 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 that position for 30-40 seconds.
- Repeat for 3-4 repetitions.
