Sex can be physically demanding on the body, and depending on how adventurous you are, can even cause injury, if not done right! The muscles you use during sex are muscles that might not usually be the key focus of your everyday workout; when you put them to use, they don’t work at their optimum. But with our list of exercises for better sex, help is at hand!
Personal trainer Keith McNiven says that these five easy exercises can dramatically improve your sex life, and even help you become more of a daredevil between the sheets!
You can tone up and become a top-class athlete in the bedroom with a few simple moves…
Try these 5 exercises for better sex today:
Why? The squat works multiple muscle groups at once, helping to build strong, toned thighs and glutes. Plus, the squatting action is replicated in bedroom antics.
How do you do it: Keep back straight, squat low and strong, and push your butt out to get the maximum push for each rep. Keep your bodyweight in your heels and then explode back up to a standing position, squeezing your bum muscles on the way up. Do three sets of 5 reps (completing the move from start to finish) each. Add on reps and use dumb-bells as you get stronger.
Other benefits: Squats help build a number of leg muscles and help improve circulation.
2. V Leg-ups
Why? Like a sit-up on steroids, nailing your V leg-ups will give you a core of steel, and the ability to navigate the whole Kama Sutra, should you so wish!
How to do it: Start by sitting on the floor with legs straight in front of you. Lean back slowly and as you do so, lift legs upwards to a 45-degree angle so that your body forms a V-shape. Be careful not to round your back as you extend your arms, with your hands reaching towards your toes. Keeping your abs tensed and balance strong will ensure you really feel this move working. It’s tough on the abdominals, and the slower you get into position while tensing, the more it’s going to work. Repeat 10 times.
Other benefits: V leg-ups are a great way to target your lower abdominal muscles, building and toning them, plus increasing the strength and flexibility in your hips and lower back.
3. Quad Stretch
Why? It improves your leg flexibility, so you can get your leg higher and pelvis lower.
How to do it: Kneel on the floor. Lunge right leg forward, so the right knee is bent 90 degrees in front of you and the right foot is flat on the floor directly under the knee. The left leg should still be bent underneath you, parallel to the right. Place both hands on top of the right knee and press the back hip forward, leaning into the stretch and keeping the torso upright. Hold for 30 secs; release. Do three reps; switch legs and repeat.
Other benefits: This move helps to improve the flexibility in your hip flexors to prevent tight hips that can lead to knee and back pain.
4. Fire Hydrants
Why? This tones the bum and thighs, and helps you get into some… uh… unique positions!
How to do it: Start on hands and knees with wrists underneath shoulders and knees directly underneath hips. Tense your butt and abdominals as you lift one leg straight out to the side and upwards towards the ceiling. Gradually release the control to return to your starting position. Repeat with the other leg. Do 10 times on each leg.
Other benefits: Helps strengthen lower body, tighten your core, improve balance, correct posture, and activate abdominal muscles.
Why? When it comes to sex, upper body strength is a serious bonus. It allows you to hold your body weight comfortably in a variety of exciting positions.
How to do it: Whether you do a full press-up on your toes or a modified press-up on your knees, focus on your form and technique when pushing your chest towards the ground, keeping a slow and steady pace and feeling the burn in your arms. Try to do 10 before bed or first thing in the morning, gradually building up the number of reps as your strength increases.
Other benefits: Press-ups can be a great full-body workout as they target a number of muscles, including the chest, shoulders, arms, abs, obliques and quads.