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.