A great workout for improving monger sexual performance and get more bangs for your buck, should target stamina, flexibility, and muscle strength. By incorporating exercises that focus on these key areas, you’ll not only boost your confidence but also enhance your sexual experiences.  It is very important to stretch or use Yoga to be the best version of monger that you can. Here’s a well-rounded workout that can help you achieve these goals:

Warm-up (5-10 minutes)

1. Light cardio – brisk walking, jogging, or jumping jacks
2. Dynamic stretching – leg swings, arm circles, and hip rotations

Workout (30-40 minutes)

1. Squats (3 sets x 12-15 reps)
   • Strengthen your lower body, glutes, and core.
2. Deadlifts (3 sets x 10-12 reps)
   • Improve lower back, core, and leg strength.
3. Kegel exercises (3 sets x 10-15 reps, holding for 5 seconds each)
   • Strengthen the pelvic floor muscles, which can help with sexual performance and pleasure.
4. Plank (3 sets x 30-60 seconds)
   • Improve core strength and stability.
5. Push-ups (3 sets x 10-15 reps)
   • Strengthen your chest, shoulders, and triceps.
6. Pull-ups (3 sets x 6-10 reps)
   • Develop upper body strength and target your back and biceps.
7. Hip thrusts (3 sets x 12-15 reps)
   • Strengthen glutes and hips, essential for powerful thrusting during sex.
8. Lunges (3 sets x 10-12 reps per leg)
   • Improve lower body strength and flexibility.

Flexibility and mobility (10-15 minutes)

1. Butterfly stretch (hold for 20-30 seconds)
   • Stretch your groin and inner thigh muscles.
2. Hamstring stretch (hold for 20-30 seconds per leg)
   • Improve flexibility in the back of your legs.
3. Hip flexor stretch (hold for 20-30 seconds per side)
   • Target the front of your hips, which can get tight from sitting.
4. Lower back stretch (hold for 20-30 seconds)
   • Relieve tension in your lower back.
5. Chest and shoulder stretch (hold for 20-30 seconds per side)
   • Stretch the muscles in your chest and shoulders.

Cool-down (5 minutes)

1. Light stretching
2. Deep breathing exercises

Incorporate this workout routine into your weekly fitness schedule 3-4 times per week to enhance your overall sexual performance. Remember to always listen to your body and modify exercises as needed to accommodate any physical limitations. And, as with any exercise routine, consult with your healthcare provider before beginning a new workout program.