Good sex is a workout in and of itself! By doing certain exercises outside the bedroom however, you can build strength and stamina that will make good sex, GREAT sex!
Squats
If you know me, you know how crazy I am about squats! Not only will they tone your legs and butt, but they will also give you the muscle endurance you need for certain sexual positions so you can add more variety to your play. Heavy weights are not necessary to achieve this… Adding 100 squats, 3 times per week with 5-10 lb weights to your exercise routine will do the trick!
Plank On Hands
This exercise engages your core and helps with shoulder stability and endurance. Planks also help increase strength in your forearms and wrists, all of which can add to your performance between the sheets! Beginners, definitely start on the floor! For my advanced peeps try it on a stability ball to increase your challenge! The goal is to hold your plank for 90 seconds. Even if you start at just 20 seconds, it’s ok! Just go as long as you can, stop the clock when you need to take a little break, and then get right back in position until you have gone 90 seconds total. You will see that doing them consistently, 4-5 times per week will have you able to reach the 90-second goal sooner than you think!
Ab Wheel
I LOVE this product! It’s very challenging for the beginner however, and correct form is absolutely essential to prevent lower back injury. Beginners, start on your knees (advanced, work your way up to your feet!) and pull your belly button in tight, rounding your back. As you slowly allow the wheel to roll out in front of you, keep your tummy tucked and do NOT allow your back to flatten and arch. You may only go a foot or two to start. Then, you basically want to do a “crunch” in order to use your abs to pull the wheel back toward you. Do NOT pull with your shoulders! Do only 10-12 repetitions at first because as your ab muscles tire quickly you are more likely to strain your back. Add 3 sets of 12 repetitions to your workout 2-3 times a week and see a difference in no time!
Up-Dog Push-Ups
This is another one of my favorites! Done right, it challenges your triceps and core, plus you get the bonus of a hamstring and calf stretch… Awesome! Start in “downward dog” position like in yoga. Keeping your hips high, bend at your elbows, keeping them close to your body as you make your way into “upward dog.” From there, simply pull your belly button up toward your spine and press back into downward dog. Repeat. This WILL challenge you, but don’t be discouraged. Just do the very best you can, with the fullest range of motion possible, and your push-ups will improve quickly… along with your bedroom performance!
Kegels
Yes it’s true.. if you are a woman, this tiny little movement is still considered an exercise and it WILL benefit both you and your lover! You perform kegels by contracting and relaxing the muscles in your pelvic floor. As a result you will notice a higher level of sexual satisfaction including stronger orgasms. All you have to do is tighten your pelvic muscles (like you do when you need to pee and have to hold it in), pause for about 5 seconds, relax and then repeat. Just 5 minutes a day is all it takes. And no excuses… you can do it practically any time and anywhere- even as you read this- and you will be the only one who knows!
Ella Magers, MSW
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