Innholdsfortegnelse for Womens Health - Big Book of Os i Women’s Health – Big Book of O’s

Think about the most wonderful sex you’ve ever had in your life. Maybe it was last night just before bed, last month on a romantic getaway in the countryside or last year during a quickie in the laundry room at your friend’s cocktail party. Whenever it was, in all likelihood, more was right with the world than just the sex you were having. Indulge us as we do a little mind-reading: you probably felt great about your connection. You were totally emotionally in tune to your partner or at least sharing the same sexy, carefree vibe. You felt energised. You liked the way your body looked and felt naked. Your partner was attentive and loving. You felt confident, safe and happy. And probably more than a little naughty in a…

The Cowgirl A.K.A. MY TURN, WOMAN ON TOP HEAT INDEX: BENEFITS: Puts you in control, great for G-spot stimulation. The woman-on-top position allows for a variety of interesting sights and sensations and offers you the psychological advantage of taking charge of pace and depth of penetration. Alternate between shallow and deep thrusts. “Shallow will stimulate the front third of the vagina, which is the most sensitive,” says sex therapist Rebecca Rosenblat. Now try this: Lie chest to chest on him, stretching your legs out on top of his. Brace your feet on the tops of his and push off to create a rocking motion that will rub your vulva and clitoral area against his pubic bone for greater pleasure. YOUR NEXT MOVE Waterfall (A.K.A. HEAD RUSH) Move to the edge…

The Spider A.K.A. THE CRAB WALK HEAT INDEX: BENEFITS: You can still maintain eye contact while viewing the action at centre stage. Both of you are seated on the bed with legs towards one another, arms back to support yourselves. Now move together, you onto his penis. Your hips will be between his spread legs, your knees bent and feet outside of his hips and flat on the bed. Now rock back and forth. Now try this: Grab his hands and pull yourself up into a squatting position while he lies back. Or he can remain seated upright and pull you against his chest into the Lazy Man position (page 23). YOUR NEXT MOVE The Fusion From The Spider, you can lift your legs onto his shoulders, which increases the…

Quickie Fix A.K.A. THE BENDS, DROP THE SOAP HEAT INDEX: BENEFITS: Greater thrusting power for him and good for quickie sex in your kitchen or a bathroom at a party, especially if you’re wearing a skirt. Bend over at the waist and rest your hands on a piece of furniture, your knees or the floor (if you’re flexible enough) for support. He now enters you from behind and holds your hips for support as he thrusts. Now try this: Guide his hand down below so he can caress your clitoris for extra stimulation. Hot Tip Cross your ankles. This will squeeze your vaginal and gluteal muscles tightly around his penis. Standing Tiger, Crouching Dragon A.K.A. CROUCHING TIGER, HIDDEN SERPENT HEAT INDEX: BENEFITS: An ideal position for G-spot stimulation. On the…

So, you’re nearing the end of your last rep of lying leg raises and you start to feel a peculiar tingling in your lower abdomen as your legs near the floor. It feels pretty good and those core-ripping raises are starting to feel a whole lot easier… So you carry on. The pressure builds and soon your lower abdomen explodes with light and shining stars and that familiar feeling of sweet release. Confused? Don’t be, you just experienced a coregasm. “It’s an orgasm that is brought on by exercise, especially the exercise of your core muscles, including your abdomen, back and especially your pelvic floor,” says Dr Elna Rudolph, medical doctor, sexologist and clinical head of My Sexual Health. They differ from normal orgasms in the sense that “there are…

POMEGRANATE AND SPINACH SALAD ¼ red onion, sliced into slivers50g medjool dates, pitted and cut into thin lengths2 tsp white-wine vinegar80g baby spinach leaves, washed and dried75g pomegranate arils FOR THE ROASTED NUTS ¼ tsp salt30g raw almonds¼ tsp chilli flakes FOR THE DRESSING 1 tbsp extra-virgin olive oil2 tsp fresh lemon juice2 tsp pomegranate juice (or more lemon juice) 1/Toss the onion and dates with the vinegar and a pinch of salt and leave for 20 minutes. 2/To make the nuts, dissolve the salt in three-quarters of a teaspoon hot water, add the almonds and chilli flakes and toss well. Roast on a tray at 190°C for 15 to 20 minutes, shaking the tray every five minutes to make sure the nuts don’t burn. They should be brown through…

A 2010 study at the Princeton Neuroscience Institute in the US suggests that having a lot of sex may actually boost brainpower. Well, at least it works for animals. Researchers found that rats that had a once-a-day sexual encounter increased the number of new neurons in the hippocampus, the area of the brain responsible for long-term memory and attention, when compared with rats that had little or no sex. What’s more, regular sex appeared to stimulate the growth of dendritic spines – branches of neurons that conduct electrical signals. Human studies also show the brain benefits of good sex. Researchers at the University of West Scotland found that sex, like exercise, releases anxiety, lowers stress hormones and can help people ease mental pressure for at least a week. In the…

The Hot Seat A.K.A. THE LOVE SEAT, THE MAN CHAIR HEAT INDEX: BENEFITS: Good G-spot stimulation. Ask him to sit on the edge of the bed or on a chair with his feet on the floor. Turn away from him and back up onto him, sitting between his legs. You can ride back and forth by pushing off the chair arms or pressing up with your feet. Control the angle of entry by arching your back and pressing your buttocks into his groin. While doggy-style is about his dominance, The Hot Seat puts you in the driver’s seat. Now try this: Reach under with your hand and stimulate the base of his penis, scrotum and perineum. Meanwhile, ask him to reach around and stimulate your nipples. Hot Tip Best way…

The Elevator A.K.A. THE BEES KNEES HEAT INDEX: BENEFITS: Great for out-of-bedroom fellatio. Kneel in front of him. Cover your teeth with your lips and encircle his glans with your mouth. Slowly piston your lips up and down on his shaft, alternating speeds. Occasionally glance up at him. Showing your enthusiasm and enjoyment are enormous factors in his pleasure. Stop to move your tongue over and around his head. Be careful of your teeth, although occasional light nibbling on the less sensitive shaft is enjoyable for many men. Now try this: Lean a dressing mirror against a wall to the side of his body so he can enjoy the view of you going down on him from the side versus top down. YOUR NEXT MOVE The Face Sitter A comfortable…

The Ballet Dancer A.K.A. GET A LEG UP HEAT INDEX: BENEFITS: Erotic move for quickies in tight quarters and a good option for outdoor sex. It allows for easier penetration and you have control of thrusting, depth and angle. Stand facing one another. Raise one of your legs up and wrap it around his butt or thigh, pulling him into you with your leg. Now try this: If your raised leg gets tired, get him to cradle it with his arm. If you’re very flexible, ask him to help you lift your leg over his shoulder. Hot Tip Try this standing position in a hot shower. During the steamy foreplay, rub each other’s entire body with a coarse salt scrub to stimulate nerve endings and blood flow. Stand and Deliver…

WE-VIBE NOVA FLEXIBLE 10-SPEED RABBIT VIBRATOR, R2 899 When looking for a toy to practise self-love, a dual-stimulation product is always a clever choice because you get the best of both worlds – G-spot and clitoris loving. This vibrator is super flexible with a curved, bulging, insertable arm and an outer arm that flexes against your vulva and clitoris. It has 10 vibration settings that range from light to rumbly and two motors that can be operated separately. Bonus, you can customise your vibration patterns (timing, setting and motors) with the We-Connect app. SATISFYER PRO 2 AIR-STIMULATING CLITORAL STIMULATOR, R1 699 Not keen on vibrations? Then this stimulator will be right up your alley. Using pressure-wave stimulated suction, the Satisfyer offers waves of pressure that come in 11 different intensities.…

A quick show of hands, ladies: who has felt more than a teensy weensy bit of anxiety the first time they slipped into a new swimsuit and stepped onto the beach? Exactly. Now, who among you has wondered – even for an instant – what your partner might be thinking about your body as you shimmy out of your tight jeans? Thought so. The point is that when you’re thinking about cellulite, it’s difficult to focus on their tongue action. For many women, body image has a huge bearing on their sexual lives. And for obvious reasons. Numerous studies have shown that women who are unhappy with their weight and shape are less likely to have sexual partners, have sex less frequently and are less inclined to experiment sexually than…

You don’t have to cover large expanses of territory to get a decent cardio workout. Hell, you don’t need a treadmill or a stationary bike either. Callisthenics – body-weight exercises – are terrific for boosting your heart rate, blasting kilojoules and building muscle, especially if you do them in circuit fashion – going rapidly from one move to the next without resting between exercises. Do the following four moves for the prescribed number of repetitions. When you finish the fourth exercise, catch your breath for three minutes. Then start another circuit. At week three of this four-week plan, add another circuit for a total of three, resting between each. If you go beyond four weeks, you can add additional circuits or increase the number of repetitions or hold times per…

Food and sex have been connected since the dawn of time, but, alas, the notion of food as aphrodisiac is short on science. Triggering an instant hunger for sex by eating, say, a banana or an oyster just isn’t going to happen. But… Go ahead and eat those sexy foods. It’s well documented that delicious food and sex activate the exact same pleasure and reward receptors in the brain. Functional MRI studies (analysing brain scans taken when people do stuff) show that when humans eat a decadent meal, their neocortex lights up with fireworks just as it does when they are having an orgasm. While food as aphrodisiac may be speculative, it’s clear that some foods are very good for your genitals, encouraging blood flow to the region and triggering…

When you feel a strong sexual connection with someone, it’s tempting to tear off their clothes and go at it. But taking time to savour the experience has a big pleasure pay-off. “When you engage your body and mind in bed, you’ll feel more relaxed, connected to your partner and aroused – all of which result in better sex,” says Dr Logan Levkoff, a certified sexuality educator. By taking your time and being creative, you’ll also avoid the danger of making sex routine – with the same foreplay sequence, same position, same result. This chapter is designed to give you some ideas to play around with in the bedroom, new positions you may not have tried and slight tweaks and touches that’ll result in greater pleasures. But new positions won’t…

Spoon, Facing A.K.A. SIDEWINDER HEAT INDEX: BENEFITS: A very intimate face-to-face position that encourages hugging and kissing. This is an ideal position if you are pregnant or either one of you has a knee injury because it keeps weight off the body. To get into the position, begin by lying on your sides and facing one another. Spread your legs slightly to allow him to enter you, then close your legs so the part of his shaft that’s outside of you can press against your clitoris. It’s easy to kiss from this intimate face-to-face position. Now try this: Because thrusting is more difficult in this position, use different techniques such as grinding, circular and up-and-down motions for added stimulation. YOUR NEXT MOVE Gift Wrapped Lie, facing, on your sides. Bend…

Missionary A.K.A. THE MATRIMONIAL, MALE DOMINANT HEAT INDEX: BENEFITS: Lots of eye and body contact. The most commonly used position in the world, the missionary is an especially intimate position allowing for face-to-face contact. Your guy likes it because he can control penetration depth and the speed of his thrusting. You like it because you enjoy feeling his weight on your body and the maximum skin-to-skin contact. Note that this position can make it more difficult for your guy to hold off ejaculation because of the intense friction and deep thrusting. To lengthen lovemaking, start with this position then switch to a position that maintains pressure on your clitoris without so much pelvic back and forth. Now try this: Get your guy to push up to create space in between…

The Flatiron A.K.A. DOWNWARD DOG, THE BELLY FLOP HEAT INDEX: BENEFITS: Intensifies vaginal pleasure. Lie face down on the bed, knees slightly bent and hips slightly raised. He can now enter you from behind, propping himself up on his hands to keep his weight off you. This position creates a snug fit, increasing sensation all round. Now try this: For comfort, and to increase the angle of your hips, place a pillow under your lower abs. YOUR NEXT MOVE Girl’s Best Friend When he enters you from behind, he’ll be able to thrust deeper so that the tip of his penis touches your cervix, an often-neglected pleasure zone. He should do this slowly and gently, though, some women find it painful. Hot Tip You may be able to increase the…

FIFTY SHADES OF GREY FIFTY SHADES FREED PLEASURE OVERLOAD 10 DAYS OF PLAY GIFT SET, R1 699 An advent calendar for adults, this gift set is perfect for couples who are looking to explore and expand their sexual repertoire. Each door reveals a new toy or bondage piece to try and you can look forward to uncovering a 10-function bullet vibrator, a single-speed love ring, silicone Kegel balls, nipple clamps, an anal plug, a blindfold, restraints and a mini flogger. The set is the ultimate for combining intimacy, adventure and play and will ensure that you and your partner explore each other in the most sensual way possible. WE-VIBE SYNC ADJUSTABLE COUPLES VIBRATOR, R3 399 Designed to pleasure both you and your partner simultaneously, this vibrator has two motors, one…

Fire up your metabolism and burn tummy fat by fitting one high-intensity interval-training (HIIT) workout into your weekly fitness plan. Studies show that short bouts of high-intensity physical effort interspersed with periods of easy-pace recovery effort burn more fat kilojoules than long aerobic sessions do. One Australian study found that women who did HIIT training three days a week for 15 weeks dropped significantly more weight than those who exercised for the same period of time at a lower intensity. Because you’re already doing two cardio workouts per week, we recommend only one day devoted to intervals. Here’s what a typical interval looks like. You can run, cycle or use the cardio machine of your choice. • Warm up by running or cycling for three minutes at an easy pace.•…

“Essentially, what’s good for your heart is good for better sex,” declares Dr Steven Lamm, author of The Hardness Factor: How to Achieve Your Best Health and Sexual Fitness at Any Age. And what exactly are those sexy eats? We’re glad you asked. On the following pages, you’ll find your menu of super sex foods to prepare your body and brain for the bedroom. Building more of these foods into your daily diet is one of the easiest (and tastiest) ways to improve your health for optimal sex.…

Avocado The ancient Aztecs called them testicles. Hanging in pairs from trees, the fruit is so suggestive that Catholic priests in Spain once forbade parishioners from eating them. But beyond their shape, avocados have a strong connection to the testes, the production centre of sperm, due to their high folate content. Men planning to have children should consider loading up on avocado (as well as leafy greens) because folate may protect sperm from mutations. A study at the Lawrence Berkeley National Laboratory in a 2008 issue of the journal Human Reproduction analysed the sperm of 89 men for chromosome abnormalities and then compared the results to a food frequency questionnaire the men completed. The researchers found that men with the highest folate intake had the lowest frequency of sperm with…

BEETROOT CHOCOLATE CAKE 200g butter200g 70-percent dark chocolate4 tbsp hot espresso135g plain flour1 tsp baking powder3 tbsp cocoa, plus extra5 free-range eggs, separated250g cooked beetroot, puréed150g castor sugar 1/Preheat the oven to 180°C. 2/Grease a 20cm non-stick cake tin and line the bottom of the tin with baking paper. 3/Heat the butter and chocolate in a microwave for 10 seconds at a time, until just melted, then pour in the hot coffee and leave to cool slightly. 4/Sift the flour, baking powder and cocoa in a bowl and set aside. 5/Separate the eggs, then whisk the yolks in a bowl until frothy. 6/Stir the egg yolk into the chocolate and butter mixture and fold in the beetroot. 7/Whisk the egg whites until stiff peaks form, then fold in the sugar.…

CHOCOLATE-PEANUT SPREAD 12 squares organic or 50g good-quality dark chocolate4 squares organic or 15g good-quality milk chocolate¼ cup 100 percent peanut butter 1/Break the chocolate into a heatproof bowl and place over a pot of gently simmering water – no steam should escape and the bowl shouldn’t touch the water. 2/Once the chocolate is fully melted, stir in the peanut butter until well combined. Serve smeared on a toasted baguette or a hot-cross bun with coffee. BAKED OATS FOR THE OATS 1½ cups water1½ cups low-fat milk1¼ tsp sea-salt flakes1 cup rolled oats TO SERVE Full-cream milk Maple syrup or demerara sugar Gooseberries Toasted pecans 1/Preheat the oven to 150°C. Heat the water, milk and salt in a pot until steaming – it should be close to boiling, but not…