All rights reserved. Copyright © 2019. Republish permission. ADSL & Web hosting proudly provided by Afrihost. Bizcommunity.com, its sponsors, contributors and advertisers disclaim all liability for any loss, damage, injury or expense that might arise from the use of, or reliance upon, the services contained herein. Privacy policy, Terms of Use, PAIA.
You already know that strengthening your glutes comes with perks like boosting your metabolism and filling out your jeans. But did you also know that a stronger peach has the distinct advantage of making sex better—and not just because it gives your partner something to grab onto?
“Increased glute strength may allow you to [have sex] in multiple positions at varying angles for an even longer duration of time,” says Jess O’Reilly, host of the Sex With Dr. Jess Podcast. She says a strong booty is especially beneficial for positions that entail riding a partner who has a penis or is wearing a strap-on such as cowgirl, saddle squat, and lap dance.
Clinical sex counselor Eric M. Garrison, author of Mastering Multiple Position Sex agrees that #bootygains could add to your sexual pleasure. "If you enjoy having sex that involves thrusting your hips for 20 minutes or 30 minutes, you need the glute strength and stamina that will support that.” Similarly, he says that if you enjoy having sex standing up, glute and leg strength can help hold you up for as long as your sex lasts.
Glute strength can also make anal penetration more pleasurable. Alicia Sinclair, certified sex educator and CEO of b-Vibe, tells Health that contracting and releasing your anal sphincter and glutes over and over can help prepare the anus for penetration. While Garrison explains that, “Engaging your glute muscles may also bring the nerves around the anus closer to the surface, which could add to the pleasure you feel."
Ready to start training your glutes for better sex? Try the five exercises and stretches below.
RELATED: The 5 Best Sex Positions if Your Partner Has a Small Penis
Wouldn’t it be great if there was movement that worked the glutes and gave you practice gyrating your hips? Well, there is: the glute bridge.
USA Powerlifting Coach Kyra Williams says that this exercise primarily targets the glutes, but also works your core, hamstrings, quads, and hip flexors. In fact, she says it’s a good movement to use to warm-up the lower body before any strenuous exercise. Yep, that includes sex.
How to do it: Lie on your back and bend your knees at a 90-degree angle. Drive your heels into the ground and squeeze your hamstrings and glutes to raise your hips as high as they will go. Hold at the top for three seconds, then lower back down to start. That’s one rep. Aim for three sets of 10 reps.
Like the glute bridge, the hip thrust also resembles thrusting (the name says it all, doesn’t it?) and strengthens your bum. The difference is that your back is elevated so it increases the range of motion your hips must travel per rep—that’s why it’s considered slightly more advanced than the glute bridge.
How to do it: Start in a seated position with your knees about 90 degrees, your feet flat on the floor, and your shoulder blades against a bench with arms spread across it for stability. Squeeze your glutes and core and lift up your hips until your body is parallel to the ground. Hold at the top for three seconds, then lower back down. That’s one rep. Aim for three sets of 10 reps.
To make it harder, Williams suggests holding a weight plate in your lap. You can also use a barbell, dumbbell, or kettlebell.
The plank might be considered a core-strengthening move, but Joseph Corella, founder of 567Broadway!, a dance fitness class set to Broadway hits, tells us that planks "will set your core on fire, working your six-pack muscles, obliques, shoulders, and even your glutes, hamstrings, and quads.” In fact, Sinclair says, this move can result in more control and pleasure in almost any position.
How to do it: Start in a push-up position with your wrists stacked under your shoulders. Brace your core so that your back is flat, and hold. Aim for 30 to 60 total seconds.
RELATED: The 6 Best Sex Positions to Try if You're Not Very Flexible
The deadlift strengthens all the muscles in the posterior chain, including the glutes, hamstrings, core, and lower spine. Sinclair recommends doing this move because it involves hinging over at the hips and picking something up from the ground. “It strengthens your whole body and gives you practice bending over without hurting yourself.” Standing doggy style done safely? Here for it.
How to do it: Hold a barbell with straight arms, so that your hands are shoulder-width apart and the barbell is resting on your thighs. Start with your feet hips-width apart, knees slightly bent. Keeping your shoulders back, hinge forward at the hips and slide the barbell down the front of your thighs until it’s shin height. (If there are weight plates on the barbell, these should touch the ground). Slowly return to standing, sliding the barbell back up your legs. That’s one rep. Aim for three sets of eight to 10 reps. As you progress, add weight slowly, adding no more than 10 pounds at a time.
If you've ever been to a yoga class, you’ve probably done pigeon pose. Lara Michaels, an instructor at Body & Pole in New York City, tells us this is a great stretch for relaxing the glute and hip flexor muscles. “When these muscles are tight, you might experience tight hips or lower back pain.”
As a bonus, she says, your hamstrings will also likely feel more mobile after this stretch, so positions that entail bending over or putting your legs in the air will feel more comfortable.
How to do it: Begin in a low lunge with right leg in a forward position. Then bring your right shin parallel to the front of the mat as you lengthen your left leg behind you. Keep your chest lifted for three to five breaths, then hinge forward at your hips, lowering your forearms towards the floor. Rest your head on the mat if you can. Hold here for another five to ten breaths. Repeat on the other side.
RELATED: The 6 Sex Positions Everyone Will Be Trying This Year
AN INVESTMENT ADMINISTRATION FIRM IS LOOKING TO EMPLOY AN EXPERIENCED PERSONAL ASSISTANT IN BELLVILLE
Please Note:
If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.
Requirements:
Applicants must reside in BELLVILLE or surrounding area.
Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.
Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.
Visit our website to view all of our current vacancies: www.mprtc.co.za
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
Role:
As an assistant production team member, you are responsible for working in conjunction with the head producer in the development, design, execution of creative concepts & all activities relevant for the school’s own TV Channel. You will work within a school environment as part of the education staff, collaborate & train school children as a production crew to run the Schools TV Channel.
Responsibilities:
Assist with the producer as part of the production crew & school to generate creative video concepts for all activities & other that increase engagement.
Assisting with various functions in the production which includes & is not limited to the set-up of equipment, camera work & equipment maintenance.
Assist with various phases of video pre-production, production & post-production.
Requirements:
Between the ages of 18-29 years old.
Technical knowledge of the latest versions of applicable programs: Microsoft Office, software editing programs.
Technology revolving around digital video including, knowledge but not limited to editing & graphic software, DSLR video, video camera recorders, audio recording, video compression, hard drives, & storage systems.
Excellent communication skills.
Healthy Interest in media & communication.
Able to work without supervision.
Matric Certificate or relevant formal qualifications, Media.
Availability to work on weekends. jobs.fs@digitv.co.za
A KwaZulu-Natal taxi boss was gunned down on Wednesday morning in Shakaskraal, north of Durban, police have said.
The 40-year-old man was in his Mercedez-Benz at 09:00 when he was approached by a group of suspects, police spokesperson Lieutenant Colonel Thulani Zwane said.
“They allegedly shot and killed him. The suspects fled the scene on foot after the incident.”
He said Umhlali police were investigating a case of murder.
Also read: Motive for shooting of KZN taxi boss unknown – police
IPSS paramedics spokesperson Paul Herbst said the man was declared dead on the scene.
“He sustained multiple gunshot wounds to his body that appeared to be from a high caliber rifle.”
Police have not confirmed which association the man belonged to.
KEEP UPDATED on the latest news by subscribing to our FREE newsletter.
– FOLLOW News24 on Twitter
2019-04-03 07:41
One of the Johannesburg’s oldest suburbs is under lockdown as people demand basic services from the DA-led municipality.
Last Updated at
Share
The JMPD will act to prevent protesters in Alexandra from blocking the N3 highway.
Marchers are moving near the Marlboro Gautrain Station and say that they want to shut down the N3.
“We will stop them before they go on to the N3,” JMPD spokesperson Wayne Minnaar told News24.
He added that a number of officers are on standby to deal with the protest.
“We have a huge contingent deployed in around Alex. We will definitely disperse the crowd if they want to go on to the N3.”
There was a call for Mayor Herman Mashaba to address the crowd, but Minnaar said that mayoral committee member for public safety would address them.
“That crowd is moving to Lenin Road to meet with the MMC Michael Sun,” Minnaar said.
Share
The situation in Alexandra remains volatile as protesters demand that City of Johannesburg Mayor Herman Mashaba address them.
“People are continuing to protest and our members are there at the scene monitoring the situation,” Police Colonel Lungelo Dlamini told News24.
Some social posts claimed that police used live ammunition, but the police denied this.
“We don’t use live ammunition on protests,” said Dlamini.
He described the protests as “a bit violent” and said that no injuries have been reported.
Share
The JMPD told News24 that officers are conducting cat-and-mouse battles with protesters.
“The tyres are on the side of the road,” JMPD spokesperson Wayne Minnaar told News24.
“They are burning tyres, but the traffic is moving,” he added.
Minnaar said there were no injuries to officers and two protesters were arrested.
London Road is a protest hotspot at the moment and officers have regularly been clearing the road of barricades.
“As soon as the officers clear the barricades, then the people come back,” said Minnaar.
“We will stay here as long as necessary.”
Cape Town – The B-sample result of Sharks hooker, Chiliboy Ralepelle, has confirmed the presence of the banned substance, Zeranol.
Zeranol is a synthetic nonsteroidal estrogen of the resorcylic acid lactone group related to mycoestrogens found in fungi in the Fusarium genus and is used mainly as an anabolic agent in veterinary medicine.
In an email on Wednesday, South African Institute for Drug Free Sport (SAIDS) CEO Khalid Galant confirmed the process an athlete tested for a banned substance goes through, as well as the options now available to Ralepelle.
During the sample collection process, the athlete divides his sample into an A-sample container (60ml) and a B-sample container (30ml) and seals both containers.
The B-sample container therefore contains the same urine as the A-sample container.
Upon receipt of the athlete’s A and B-samples at the laboratory, only the A-sample’s seal is broken and the sample is then analysed for banned substances.
When the presence of a banned substance is identified in the A-sample, the athlete is notified and has the option to accept the result or have the B-sample analysed to confirm or invalidate the A-sample result.
Ralepelle exercised his right to have his B-sample analysed.
The legal representative of the athlete has been informed of the test result.
Ralepelle now has the option of accepting the result and offering a guilty plea, where after a reasoned decision will be issued explaining the doping sanction.
Ralepelle may also submit a plea for consideration of a reduced sanction by providing mitigating circumstances.
Should Ralepelle opt to contest the sample result, a hearing of an independent tribunal panel will be convened to adjudicate over the proceeding and hand down a decision.
SAIDS is only able to further comment on this case after a final decision is rendered. All doping decisions are disclosed within 21 days of that decision.
This is not the first occasion that Ralepelle, 32, has faced a doping enquiry.
The 25-Test Springbok has had two previous run-ins with illegal substances and was given a two-year ban in 2014 having tested positive for Drostanolone while at French club Toulouse.
The other incident came in 2010 when, along with team-mate Bjorn Basson, Ralepelle was sent home from the Springboks’ end-of-year tour after traces of the banned substance Methylhexanamine were found in his system.
Both players were proved innocent, though, with SA Rugby having been at fault for providing them with the wrong supplements.
RENOWNED FASHION RETAIL COMPANY IS SEEKING TO EMPLOY AN EXPERIENCED STORE LEADER / MANAGER FOR THEIR BRANCH IN DURBAN.
Please Note:
If you do not fit the specification with the minimum requirements your application will not be accepted for this position. Shortlisted candidates may be required to complete an Assessment or Test to demonstrate your knowledge of this position.
Requirements:
Applicants must reside in DURBAN or surrounding area.
Only South African citizens, who are suitably qualified, live in the applicable area and meet the requirements of the position are eligible to apply for this vacancy.
Please take note: if you have not been contacted within 14 days, please consider your application unsuccessful.
Visit our website to view all of our current vacancies: www.mprtc.co.za
To apply for this vacancy please access this job advert on a desktop computer.
Apply for other Jobs on Job Mail.
PRETORIA, Tuesday, 2 April 2019 – The South African Revenue Service (SARS), the National Education Health & Allied Workers Union (NEHAWU) and the Public Servants Association of South Africa (PSA) have agreed on a 3-year multi-term agreement with an 8% increase on the Guaranteed Total Packages of employees in the Bargaining Unit for this year, effective 1 April 2019.
For the 2 subsequent years of the Agreement, the percentage salary increase will be determined on the projected CPI plus 2%.
This brings an immediate end to the industrial action that took place over two days last week.
The agreement further involves:
SARS, NEHAWU and PSA further agreed to have various other items deferred to be resolved under the auspices of the National Bargaining Forum:
The parties have committed to work together to enhance productivity, improve revenue flow and increase compliance levels.
SARS appreciates commitment that parties have exerted to this process, as well as the constructive manner in which the wage negotiation dispute was ultimately settled to bring back stability in the organisation.
Children born to mothers who used marijuana during pregnancy may be at increased risk for psychosis, according to a new study.
Researchers at Washington University in St. Louis analysed data from an ongoing nationwide study of child health and brain development.
A small increase in psychosis proneness
The analysis included nearly 4 400 children born to about 3 800 mothers between 2005 and 2008. Of those children, 201 were exposed to marijuana in the womb – 63 after their mothers knew they were pregnant.
“Our research shows that prenatal marijuana exposure after maternal knowledge of pregnancy is associated with a small increase in psychosis proneness during middle childhood or about age 10,” lead author Jeremy Fine said in a university news release. Fine is an undergraduate student majoring in psychological and brain sciences.
The study’s senior author, Ryan Bogdan, pointed out that the “study raises the intriguing possibility there may be developmental windows during which cannabis exposure may be more likely to increase psychosis risk.” Bogdan is an associate professor of psychological and brain sciences.
“One possible explanation for the finding of increased psychosis risk for marijuana use following, but not before, knowledge of pregnancy is that the endocannabinoid receptor system may not be in place during the early weeks of pregnancy,” Bogdan suggested.
Endocannabinoids are part of the naturally occurring neurotransmitter network through which cannabis affects the brain, the researchers explained in the news release.
Potential adverse consequences
Recent studies have pointed to a surge in marijuana use by pregnant women in the United States.
A 2018 Washington University study reported that past-month marijuana use among pregnant women rose sharply between 2002 (nearly 3%) and 2016 (just under 5%). As more states legalise medicinal and recreational pot, other studies have found that many dispensaries suggest marijuana as a remedy for pregnancy-related nausea.
“Given increasing cannabis accessibility and potency, as well as growing public perceptions that it’s safe to use, it is critical for additional research to understand the potential adverse consequences and benefits of cannabis throughout development and how these associations may arise,” Bogdan said.
The study could not prove a cause-and-effect relationship. However, evidence that prenatal pot use is linked to a small increase in offspring psychosis suggests that it should be discouraged, Bogdan concluded.
The study was published in the journal JAMA Psychiatry.
Image credit: iStock
NEXT ON HEALTH24X
