6 Ways to Straighten up

Slumping your shoulders doesn't just make you resemble one of our long-extinct ancestors—if you don't stand up straight, no amount of exercise will give you the hot bod you're after. Here's why: Over time, poor posture takes a serious toll on your spine, shoulders, hips, and knees. In fact, it can cause a cascade of structural flaws that lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limit your ability to burn fat and build strength. But you can head off all these problems by using the exercises at left to fix your form, soothe your pain, and get your curves moving in the right direction.

1-Forward head

The problem Stiff muscles in the back of your neck

The fix Moving only your head, drop your chin down and in toward your sternum while stretching the back of your neck. Hold for a count of five; do this 10 times a day.

2-Rounded shoulders

The problem Weakness in the middle and lower parts of your trapezius (the large muscle that spans your shoulders and back)

The fix Lie facedown on the floor, with each arm at a 90-degree angle in the high-five position. Without changing your elbow angle, raise both arms by pulling your shoulders back and squeezing your shoulder blades together. Hold for five seconds. That's one rep; do two or three sets of 12 reps daily.

3-Anterior pelvic tilt

The problem Tight hip flexors

The fix Kneel on your left knee, with your right foot on the floor in front of you, knee bent. Press forward until you feel the stretch in your left hip. Tighten your butt muscles on your left side until you feel the front of your hip stretching comfortably. Reach upward with your left arm and stretch to the right side. Hold for a count of 30 seconds. That's one repetition; do three on each side.

4-Elevated shoulder

The problem The muscle under your chest (running from your ribs to your shoulder blades) is weak.

The fix Sit upright in a chair with your hands next to your hips, palms down on the seat, arms straight. Without moving your arms, push down on the chair until your hips lift up off the seat and your torso rises. Hold for five seconds. That's one repetition; do two or three sets of 12 reps daily.

5-Pigeon toes

The problem Weak glutes (butt muscles)

The fix Lie on one side with your knees bent 90 degrees and your heels together. Keeping your hips still, raise your top knee upward, separating your knees like a clamshell. Pause for five seconds, then lower your knee to the starting position. That's one rep. Perform two or three sets of 12 reps on each side daily.

6-Duck feet

The problem Your oblique muscles and hip flexors are weak.

The fix Get into a pushup position with your feet resting on a stability ball. Without rounding your lower back, tuck your knees under your torso, using your feet to roll the ball toward your body, then back to the starting position. That's one rep. Do two or three sets of six to 12 reps daily.

http://www.womenshealthmag.com/fitness/good-posture

15 Sex Mysteries--Solved!

The Mysteries of Sex

After Sex and the City reruns and sleazy (oops, we mean steamy) books by booty icons Jenna Jameson and Pam Anderson, is there anything left to discover about America's favorite after-dark activity? Yes! Yes! Yes! Nicole Beland

Women have sex a lot--but still understand relatively little about what's really happening between the sheets. No, we don't mean where the body parts go. We mean more vexing matters. Like why do some things turn us on and some things turn us off? Why do our bodies work the way they do? And, of course, why do men have nipples?

Fortunately, there are people who know about these things — and we talked to a batch of them. Don't consider your sexual education complete until you know...

Man Nipples

Why aren’t we the only ones in the relationship with nipples? Because in the very first stages of life, every fetus starts out as a female. "Males only become males with the addition of greater amounts of testosterone, which suppresses the development of female sex organs," says Sandor Gardos, licensed sex therapist and founder of mypleasure.com. Hard evidence for that fact can be found about a quarter of the way down Johnny Depp's chest in the form of two round, pinkish milk ducts. Nearly all mammalian embryos are decked out with mammary tissue from the get-go in preparation for future motherhood. So behind Johnny's nipples lie the dusty, unused pipes and machinery that would have been used to breastfeed little Johnny Jr.

Fat Men In Speedos

There you are enjoying the sand, sun, and sound of the waves, when along strolls a Jack Black look-alike in a Speedo. As your eyes accidentally meet, he smiles and winks. He couldn't be more comfortable with his pudge and bulges. Meanwhile, you refuse to sit at a 90-degree angle for fear of a half-inch roll of fat appearing in your midsection. "There's a core contingent of guys who were taught to believe that a man's looks aren't anywhere near as important as his money or status," says Gloria Brame, Ph.D., a sex therapist based in Athens, Georgia. In other words, when Donald Trump looks in the mirror, he sees the male equivalent of Beyoncé staring back. Because these plus-size guys don't associate their self-worth with a six-pack, they don't care if the lights are on, the sheets are off, and the flesh is everywhere. But rather than criticize them for being out of shape, let's salute them as a dying breed of human who has yet to crack under all that pressure to look perfect.

Blue Balls

You've no doubt heard a guy complain of having "blue balls" after a night of frantic groping that didn't go all the way. He wasn't kidding. "It's possible for the scrotum to appear slightly blueish if a man has been aroused for a very long period of time," says Sandor Gardos, licensed sex therapist and founder of mypleasure.com. During arousal, blood fills the entire genital area and stays there for as long as a person remains turned on. The longer it's there, the less oxygen it has, and blood with less oxygen is more blue than red. The result: azure-tinted testicles.

Morning Wood

There it is again, all up-and-at-'em at 7 A.M. It's a wonder you bother using an alarm clock. "Men tend to awake with an erection in the morning because that's when their testosterone levels peak," says Sandor Gardos, licensed sex therapist and founder of mypleasure.com. Physically, his upstanding member is just as sensitive as ever, but because he isn't psychologically turned on, he may not feel any urge to put it to use. And if you do get it on in the early hours, expect a quickie — all that testosterone usually leads to a quick resolution.

http://www.womenshealthmag.com/sex-and-relationships/sex-mysteries

4 Ways to Hot Winter Sex

Have Better Sex This Winter

f shorter days and dipping temperatures have you feeling more snuggly than sexy lately, there's an explanation: "In the winter, many people's testosterone levels decrease, which can lower libido substantially," says Jed Diamond, Ph.D., author of Irritable Male Syndrome. Prevent your sex life from going into a deep freeze by following this advice.


1-Embrace your body

Screw your post-dinner bloat—and no running to pee wrapped in a sheet after sex. Guys actually find you sexier in the wintertime, according to a study published in the journal Perception. In the summer, they see so much skin that they become more critical of women's bodies. But in the winter, women aren't showcasing their toned butts and abs, so men are more accepting of different body types and are more likely to overlook flaws. Don't feel comfortable lounging around naked? Throw on something that highlights your best assets, like a cute pair of boy shorts or a sexy tank top.

2- Try a hot trick

"Warm sensations bring the blood to the skin's surface, increasing sensitivity," says Yvonne K. Fulbright, Ph.D., author of Touch Me There! A Hands-On Guide to Your Orgasmic Hot Spots. Blow hot air over the thin-skinned parts of his body, such as his neck, ears, inner thighs, and scrotum. Or keep a mug of warm tea on the bedside table, and before you go down on him, swish some around in your mouth. You can also rub heat-activated lube on each other's shoulders, back, butt, or genitals.

3- Be more intimate during sex

Rather than sex positions that require astounding feats of flexibility, try a few that encourage coziness. Lie on your side while he spoons you, or while you're stomach-down, have him lie flat on top of you and enter you from behind. And get your boobs in on the action: "Your breasts are made of glandular tissue, so they can generate heat when they're stimulated and pressed against warm skin," says certified sex educator Lou Paget, author of Hot Mamas. Use them as a tool during foreplay to give both of you some added thrills.

4- Get busy on the clothes dryer

Yeah, the laundry room is for getting things clean, but you can also use it to get down and dirty. Hop onto the humming dryer while he stands between your legs, and let him give you oral attention. "You can hoist one leg over his shoulder to give him easier access," says Fulbright. The heat from the machine plus the vibrations will amp up the experience.

Uncover His True Feelings

So. You're talking to a guy at a party; he seems flirty, yet you aren't quite sure he's into you. What gives? "Men are conditioned to suppress their emotions, and as a result they're not as good as women at expressing their feelings," says Kevin Hogan, Psy.D., author of Irresistible Attraction. Luckily, their body language often gives them away—all you have to do is learn to interpret it.

He fusses over you
If you're mid-convo and he suddenly brushes the hair out of your eyes, he isn't being paternal; he's showing interest.

"When a man is attracted to a woman, he fusses over her by grooming her clothes and hair," says body language expert Patty Wood, author of Success Signals. "It's called 'lint picking'—animals do it too, swatting bugs off potential mates."


He's probably also looking for an excuse to touch you, and briefly entering your personal space is a way to gauge how close he can get. But watch where his hands wander—if his intentions are sincere, he'll respectfully avoid areas like your waist or chest, Wood says.

He looks slightly shocked
As cool as a guy tries to play it, when he's wowed by you it will register on his face. Pay close attention and you'll see him lift his eyebrows slightly and look surprised when talking to you. "This is a subconscious reaction," Wood says. The idea is that he likes what he sees and wants to take it all in.

He turns his chest toward you
When a man points his pecs in your direction, it means you're on his radar, says Helen Fisher, Ph.D., author of Why Him? Why Her? The reasons: evolution and ego. Much as a gorilla commands attention by pounding his chest and roaring, when a guy points his chest your way it means "Look at me, I'm important!"

He slouches
Once you're engaged in conversation, he'll ditch the king of the jungle act and slump forward, rounding his shoulders to appear smaller. "Slouching is a way for a man to seem more approachable to a woman," Hogan says. "His posture says 'I'm on your level, let's connect.'" And according to Fisher, his relaxed stance (otherwise known as "crouching") says he's vulnerable yet comfortable in your presence.

Source....

The Better Sex Diet

Food has been used to express love for centuries. But some eats actually have sexual superpowers, like fueling your libido and enhancing your orgasms
Enhance your chemistry
Fuel your libido
Intensify your orgasms
Share a dark chocolate dessert
Add a carnal condiment

Munch on a banana

11 Foods to Enhance Your Sex Life

If you had to choose between eating a rich piece of chocolate cake and having mind-blowing sex, which would you pick? If you're finding it a tough call, here's why: Food and sex are two of the strongest and most closely linked human desires. "The satisfaction from eating a delicious meal and the satisfaction from having sex both activate pleasure receptors in the brain," says Audrey T. Cross, Ph. D., formerly a professor of nutrition at Columbia University's School of Public Health. "This explains why humans often associate eating with sex." And while the notion of aphrodisiacs is largely unfounded, there are certain foods that can energize you, trigger your libido, and give you stronger orgasms. Eat these foods regularly for a boost in the bedroom.

Source...

Sex Secrets All Men Keep

When you first start dating a guy, it makes sense that he would conceal stuff he's not particularly proud of—his disorderly apartment, his hairy back, his mother's daily phone calls. But by the time you're a serious couple—maybe even living together—you probably assume you know your bedmate's every last habit, flaw, and idiosyncrasy. Don't be so sure.

According to new research published in The Journal of Sex and Marital Therapy, one in 10 men are harboring a serious sexual secret. "There are two kinds of secrets guys keep," says Les Parrott, author of Crazy Good Sex. "Things they wish their wives or girlfriends would understand but are scared they won't, and things they're just plain trying to get away with."

With that in mind, we polled hundreds of men to learn what they hide at each stage in a relationship and enlisted experts to offer their insights. We discovered there's a decent chance your man is keeping at least one dirty secret. Read on to find out what, if anything, you should do about it.

When You're Dating...

What he's hiding: The number of women he's had sex with
Some men exaggerate to sound more sexually experienced; others lowball so you don't dismiss them as players. "Men know that if they confess to a large number of partners, it sends the message that they're unlikely to commit to one. That is, to you," says David Buss, a professor of psychology at the University of Texas at Austin and author of The Evolution of Desire.

What you should do Take him at his word, but protect yourself. Be vigilant about using a condom every time you have sex—at least until you've both been tested for STDs and you feel secure that you're in a committed relationship. If you do somehow discover that he's deceived you about his sexual history, get it out in the open, but give him a chance to explain. "He could have fibbed out of embarrassment, insecurity, or sincere interest in you," says Ian Kerner, Ph.D., author of She Comes First: The Thinking Man's Guide to Pleasuring a Woman.


What he's hiding: He looks at porn—maybe a lot
According to a study at Brigham Young University, 87 percent of men have looked at some form of porn in the past year, and one in five help themselves to X-rated fare daily. Men like to look at naked chicks—no surprise there—but what is shocking is how quickly they can become dependent on those erotic images. A powerful pleasure cocktail of endorphins and epinephrine (hormones responsible for arousal and alertness) are released while a man watches porn, Parrott says. And that feeling can become addictive.

What you should do Occasional porn isn't the problem; it only becomes a wrecking ball when it starts to intrude on your sex life together. "The two big questions are 'Is it interfering with your life and relationship?' and 'Is he using it to avoid something?'" says sex therapist Sandor Gardos, Ph.D. If he actively hides his material and makes excuses to avoid having sex, be concerned.

Broach the subject when you're calm and rational. "Angry accusations never go over well," Gardos says. Another tactic: Suggest watching together. "It becomes compulsive when he feels like he has to hide it," he says. So if you're willing to share it with him, you'll take the compulsion out of the equation. Plus, experts say, viewing erotic images together can enhance your sex life.


What he's hiding: He compares you to his last girlfriend
It's true: Your guy whips out his ex ruler and measures everything about you: your looks, your bedroom abilities, how well you get along with his friends. But that's not necessarily a bad thing. "It's normal to make comparisons, and an ex is his most recent reference point," says Christopher Blazina, Ph.D., associate professor of psychology at Tennessee State University.

What you should do Nothing. He'll inevitably come to the conclusion that you blow away anyone else he's ever been with, and the silent comparathon raging in his mind will cease. When you should do something: if he frequently blurts out things like "My ex always..." or "My last girlfriend never..." It's not necessarily a sign that he hasn't gotten over her, but it can still be hurtful, Blazina says. When that happens, it's fair to tell him, for example, that you don't want him bringing up the details of their trip to Mexico. Chances are, he's not even aware he's been doing it and will be happy to stop.
http://www.womenshealthmag.com/sex-and-relationships/mens-sex-secrets

SEX & RELATIONSHIPS

By Nicole Blades; Illustrations by Yoco/Dutch Uncle Ltd.
Is your sex life screaming for an upgrade? With more than 35 orgasm--inducing ways to get your grind on, our sex-position guide will help fulfill all your naughty needs.

Feels Best For

• her
• him
• solo

Customize

• His Size

• His Stamina

• Your Flexibility

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  http://www.womenshealthmag.com/sex-and-relationships/sex-positions?action=grid
  

7 WAYS TO KEEP YOUR BREASTS HEALTHY

When it comes to young women and breast cancer, there's good news and bad news.

The good: Their chances of having the disease are much lower than an older woman's.

The bad: If cancer does strike, it can be more aggressive, says Debra Mangino, M.D., of New York's Memorial Sloan-Kettering Cancer Center.

But a healthy lifestyle can help protect your breasts. These are the changes and early-detection methods experts say are key:

1. Stay at a healthy weight
Being heavy can increase your risk of developing the disease as well as reduce your risk of surviving it, says Harold Freeman, M.D., president and founder of the Ralph Lauren Center for Cancer and Prevention in New York City.

2. Break a sweat
Aim to exercise for 45 minutes to an hour five days a week. Regular gym time may help prevent the disease by boosting immune function, warding off obesity, and lowering levels of estrogen and insulin.

3. Drink less alcohol
Research has shown that two drinks a day could increase breast cancer risk by 21 percent. Instead, try swapping wine for fresh grapes. Resveratrol, found in the skin of grapes, may help reduce your estrogen levels, which in turn may reduce your risk.

4. Eat your veggies
A low-fat diet can do a lot to reduce your risk, but for even more protection, add some cruciferous vegetables, such as broccoli and kale, to your plate. They contain sulforaphane, which is believed to help prevent cancer cells from multiplying. For an extra dose of cancer-fighting power, eat them raw.

5. Know your family history
"In about 15 percent of breast cancer cases, there is a family history of the disease," Freeman says. If you have one first-degree relative who had breast cancer, your lifetime risk doubles, and if you have two your risk increases five-fold.

6. Get checked
All women should have a clinical breast exam at least every three years and annual exams and mammograms starting at age 40. Women with a family history should begin screening 10 years prior to the family member's age of diagnosis. Ask if the facility offers digital mammography--it allows for adjustments in contrast so the image can be easier to see. Young women at increased risk may also want to ask for either an MRI or a sonogram in addition to the mammogram.

7. Consider genetic testing
"When cancer strikes young women, it's more likely to be connected to a BRCA mutation," Mangino says. Two red flags for being a BRCA carrier: being of Ashkenazi (Eastern European) Jewish descent or having a family history of both breast and ovarian cancer. "If you have either of these factors, see a genetic counselor to talk about getting tested," she says.

http://www.womenshealthmag.com/health/protect-yourself-from-breast-cancer