You are only one workout away from better sex! Various exercises help not only to lose weight and build a strong body but also to make your time in bed more enjoyable. In addition to cardio and strength training, flexibility is crucial to improving sex. It helps relieve pain and allows you and your partner to experiment with poses that might otherwise be difficult to perform. With this series of exercises, you will definitely be able to improve your performance in bed.
Planks with added value
How: It’s like a plank, except that instead of holding the position, you move your body back and forth, holding your fingertips.
What it gives: This exercise stabilizes the basic muscles and clearly mimics the classic missionary posture.
How: We all know how to inflate. Proper pumping strengthens not only the breasts but also the entire upper body.
What it gives: Inflation is an upper body workout that will easily help increase your overall endurance in bed.
How: There are many different variations of how to make squats. You just have to find the right way for you.
What it gives: Squats, whether done with dumbbells or a barbell, are a very effective exercise for several muscle groups. This exercise will benefit those sex poses that require a lot of leg exercise.
Pressing the weight bar on the hips
How to: Place your upper back on a bench with a bar over your hips. Keeping your feet firmly on the floor, move your hips up, tightening your buttocks all the time.
What it gives: Hip lift strengthens the buttocks. This exercise will help in sex positions that require entering from below.
How: Hold a dumbbell in each hand on the side, with the palms facing the hips (inwards). When lifting, keep your elbows locked so that only the forearms move. Lift the dumbbells up until the thumb is on the shoulders, then lower.
What it gives: This exercise strengthens the biceps. Their endurance will be great in sex positions that need to rest on their hands, such as in a missionary position.
High intensity interval training
How: You can do many different workouts here. An example is the 10-minute high-intensity workout below.
What it gives: High-intensity interval training helps with cardiovascular function and improves one of the most important aspects of sexual function: blood flow.
Rocking a weight ball
How: Although swinging a weighted ball between your legs can look very simple, it is easy to do it wrong. Watch the video to understand how to do it right.
What it gives: A weight ball rocking exercise increases the strength of the gluteal muscles while training strength and speed; this will allow you to make strong and fast hip movements during sex.
How to: Fold one leg up to 90 degrees forward and the other handle fully extended behind your back. For a deeper stretch, place the back knee completely on the floor, pressing your hips against the floor.
What it gives: Kneeling is useful if you have to be on your knees for a long time during sex. Also, this exercise will help to stretch the hip joints and protect them from tension.
Spider-Man stretching exercises
How to: Start from the inflating position. Then take a step forward with your left foot to the outside of your left hand. From here you can guide your hips forward with a deep stretch. Hold this position for a while and then return to the starting position. Repeat with the right foot.
What it gives: The spider-man stretches the hip, leg, groin, and back lateral muscles ( latissimus dorsi ) at the same time.
How: In this exercise, it is important to level the shoulders, hips, and heels, keeping your body and abdominal muscles firmly. When exhaling, stretch your fingers forward.
What it gives: The exercise simultaneously stretches and opens the chest and spine, while strengthening the arms, shoulders, and wrists.
How to: Lie on your back. Cross your left ankle over your right knee and then point your right knee towards your chest. Hold this pose for about a minute. Then change sides.
What it gives: This exercise opens the hips. This can be done lying down or standing (it is best to stick to something support).