Your time between the sheets is about to get a healthy boost. It’s no secret that exercise should be a regular part of your daily routine – it gives you more energy, increases your endorphins and helps you sculpt the body you desire. But all that hard work is also going to pay off in the bedroom. Exercising regularly increases your cardio (read stamina) and strength, while also giving you a leg up on flexibility. Flexibility is key to a better sex life, allowing you and your partner to experiment with different positions, and easing aches and pains.
But the body benefits are just the beginning. According to recent research highlighted by Livestrong, exercising for at least 20 minutes a day helps to get you in the mood and enjoy the ride. Many exercises get blood flowing to places in your body that energize the libido, revving your sex drive and making you more prone to blissing out in bed. Your confidence and self-image is also likely to skyrocket, allowing you let loose and feel more down to, well, get down.
So grab your gear and head to the gym, because these exercises are totally worth the sweat sesh.
15 Side to Side Lunge
Lunges are the bomb in terms of boosting flexibility. Incorporating lunges into your gym routine will allow you to achieve a wider range of sex positions and make it easier for your partner to find your G-spot in any of them.
HOW TO DO THEM: Stand with your feet facing forward, spread about twice shoulder-width apart, and bend forward slightly at the waist. Pushing your weight backwards, shift your weight over your right leg and bend your right knee, dropping your hips. Keep your left foot flat on the floor, with your right lower leg perpendicular to the floor. Come back to standing position and repeat on left side. Do 10-20 reps on each side.
Squats are your legs’ and butt’s best friend. They shape and tone your lower body, strengthening you for those girl-on-top times. Plus, they get the blood pumping below the waist to amp up your arousal during sex.
HOW TO DO THEM: Stand with your feet shoulder-width apart, with most of your weight in your heels. Start by bending at the waist, then bend at the knees keeping them directly over the ankles. Try to keep your shins as vertical as possible throughout the exercise and move up and down slowly for 10-30 reps. If you want an extra challenge, hold 5 pound weights (or whatever weight you’re comfortable with) and raise your arms up to shoulder-height as you squat down.
Kegels engage your pelvic floor muscles, which play a key role in orgasm. Strengthening these muscles provides greater sexual satisfaction and more intense orgasms as they work the muscles that tighten and release during intercourse.
HOW TO DO THEM: Tighten your pelvic floor muscles (you know, the ones you use to prevent the flow of urine when you really have to go to the bathroom) and hold for three to five seconds. Repeat for five minutes or throughout the day. And remember, you can do kegels anywhere – at your desk, standing up, or lying down in bed!
12 Plank Pose
An amazing way to strengthen your entire body, plank pose engages all of your muscle groups including upper arms, obliques, thighs, buttocks and especially your core. These muscles help stabilize you when you are in a position on all fours and strengthen your back for supporting your partner when he/she’s on top. Plank pose also increases your endurance and stamina in the bedroom.
HOT TO DO IT: Start on your hands and feet with hands shoulder-width apart. Extend your legs out to the back, tighten your abs and squeeze your inner thighs and butt cheeks, holding your arms strong. Make sure your pelvis is not raised too high nor dipping too low. Hold for 20 seconds and work up to two minutes for each rep. Do one to 10 reps per day.
11 Tricep Dips
Strong arms provide stability and reduce fatigue during sex, especially in positions where you need to prop yourself up, either underneath or on top of your partner.
HOW TO DO THEM: Using a stable bench or chair, sit with your arms shoulder-width apart and slide your butt off the front of the chair/bench with your legs extended out front. Straighten your arms with a slight bend in your elbows, keeping tension on your triceps. Slowly bend your elbows, lowering your body to the floor and once you reach the bottom of the movement, straighten your elbows and return to starting position. Be sure that your shoulders are down and your back is close to the bench/chair as you are moving up and down. Do 3 sets of 15-20 reps.
A signature ballet move, the plié strengthens your vaginal muscles increasing your chances of reaching an orgasm. They also strengthen your legs and engage your core, toning and sculpting your body.
HOW TO DO THEM: Stand with your feet a little wider than shoulder-width apart, with your toes turned out and hands on your hips or clasped at your chest. Bend your knees until they are parallel to the floor then press up through your heels to stand. Do 15-20 reps for lasting effects.
9 Pelvic Tilt
Pelvic tilts work the muscles you use most when having sex. They strengthen the lower back and core, which is especially essential for women who suffer from lower back pain during intercourse.
HOW TO DO THEM: Lie on your back with your knees bent and feet spread hip-width apart. Raise your pelvis into a bridge-like position and strengthen your abdominals while tightening your glutes and inner thighs. Slowly lower to the floor and repeat for 20-25 reps.
8 Bicep Curls
Weight training exercises can increase testosterone levels in the body for both men and women, providing you with a heightened desire for sex. The levels of testosterone released in strength training are good, healthy levels that won’t make women grow facial hair or anything like that. So, grab some hand weights and work in some biceps curls to get some testosterone while also toning your arms.
HOW TO DO THEM: Stand up straight with a dumb bell in each of your hands. Keep the upper arms still and curl the weights, contracting the biceps. Slowly lower the dumb bells back to starting position and repeat for 10 reps, 3 sets. You can also alternate arms, lifting and lowering one at a time.
The benefits of push-ups are similar to plank pose, strengthening your thighs, core and glutes, with extra emphasis on your arms and chest. Your stamina and endurance is also bound to improve, making you an amazing partner in the bedroom.
HOW TO DO THEM: You can do push-ups with your legs together or hip distance apart, or on your knees to make them a little bit easier. Lie on the floor with your hands shoulder-width apart and curl your toes under, flexing your feet as you push up into plank position. Lower your chest until it almost touches the floor and then press back up. Make sure your pelvis doesn’t dip too low or lift too high and avoid hunching your shoulders creating a strong plank the entire workout. Try 10-15 reps and 1-3 sets.
6 Stability Ball Knee Tuck
Stability ball knee tucks work your core, back and upper body, preventing you from getting back pains and injuries while having intercourse. They also strengthen your body for positions where you are on all fours.
HOW TO DO THEM: Using a stability ball, start in a plank position with your shins on the ball, holding your arms straight and strong beneath you. Slowly work your abs to bend your knees, pulling the ball in towards your chest. Slowly roll it back out again, straightening your legs. Do 10 reps, 2-3 sets.
5 Upward Facing Dog
A popular yoga position, this exercise is believed to boost energy and blood flow to the pelvic region. It is great for strengthening the lower back, arms and glutes, while also flexing the core, hip flexors and psoas – all essential areas required by a vast majority of sex positions.
HOW TO DO IT: Lying on your stomach with your legs hip-width apart and your hands at the sides of your chest, lift your torso by pressing through your hands. Make sure you are not hunching your shoulders and lift all the way up, trying to bring your thighs off the ground. Hold and breathe for 15 seconds.
4 Seated Straddle Stretch
This exercise is the ideal way to stretch our your inner thighs and the muscles in the pelvis and groin that become stiff from sitting at a desk all day. It increases blood flow to the pelvic area, enhancing sensation and leading to earlier orgasms. Not to mention the flexibility you will gain from this stretch, allowing you to take on a myriad of sex positions!
HOW TO DO IT: Seated on the floor, open your legs as wide apart as they can go. Flex your feet, engaging your legs, with your toes pointed towards the ceiling. With a straight back, drop your shoulders and lean forward as far as you can without rounding your back. Use the floor or your legs/feet as support. Hold for 5 to 10 deep breaths and stretch further with each exhale.
3 Kneeling Forward Stretch
Another great exercise for increasing flexibility is the kneeling forward stretch. With this stretch, you can loosen your hip flexors, which helps you bend at the waist and lift your knees – motions that are quite common in the sheets. Loose hip flexors also make it less likely for you to strain and hurt your hips.
HOW TO DO IT: Kneel on the floor, and bring one foot forward placing it flat on the ground with your knee bent in front of you. Slowly shift your weight into your front leg, lowering your hips towards the floor with little to no pressure on the back knee. Hold for 20 seconds and switch legs for a satisfying stretch.
2 Reclined Butterfly
Targeting muscles that are often used and stretched in sex positions, reclined butterfly opens up your hips and stretches out your inner thighs. This yoga pose ensures maximal flexibility and comfort in those stretchy positions.
HOW TO DO IT: Lie on your back and place the soles of your feet together, opening your knees out to the sides. Lift your arms above your head and press your knees down as far as you can without straining. Hold for 20-30 seconds to loosen and relax you hip flexors.
Stretching out your spine feels great and makes it less likely for you to endure a back injury during intercourse. The cat-cow pose, turned trendy by yogis, increases spinal flexibility while also working the abdominal region. It’s a feel-good pose that will also lead to feel-good sex.
HOW TO DO IT: Start on all fours with your hands under your shoulders and knees under your hips. As you inhale into “cow”, arch your spine and look up, lifting your tailbone and dropping your shoulders. Exhale into “cat” by pressing down into the floor with your hands and knees, rounding your spine and relaxing your head towards the ground. Repeat for 5-10 reps.