You are only one workout away from better sex! Various exercises help not only to lose weight, build a strong, strong body and raise endorphin levels 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.
What it gives: Squats are great for toning and shaping your legs and buttocks. But anything that makes blood flow under your waist can also improve your ability to wake up during sex. In addition, squats strengthen endurance if you want to be on top during sex.
How to do it: Stand straight with your feet shoulder-width apart. Keep your heels glued to the floor. Start by bending at the waist, then bend the knees as if sitting in a chair. Be sure not to allow the knees to pass over the toes to protect the knees and leg muscles from injury. The lower legs should remain as vertical as possible throughout the exercise. You can also use extra weights and raise your arms to shoulder height. Exercise very slowly 10 – 30 times.
What it gives: It strengthens the buttocks, inner thighs and lifts tendons, and stretches the hip joints. As the pelvis faces upwards, the bridge posture awakens the pelvic floor muscles and may increase the function of the female genitals. It can help achieve stronger, more controlled orgasms.
How to do it: Lie on the floor on your back, arms along your sides. With your feet hip-width apart, slowly lift your buttocks off the floor. Holding this position prevents the knees from expanding outwards. The weight must be evenly distributed between the two legs. Hold the pose for 30 to 60 seconds. Slowly lower your spine one by one up to the tailbone on the floor.
What it gives: Pelvic muscles are an integral part of orgasm, and Kegel exercises are an easy way to improve the endurance of these muscles. In addition, they provide great sexual satisfaction and stronger orgasms (especially if they are done during sex), targeting the muscles that tighten and loosen during sex, making the whole experience more enjoyable for both you and your partner.
How to do it: Kegel exercises can be done anywhere – sitting, standing, or lying down. Focus on tightening the muscles of the pelvic floor (as if trying to contain urine). Hold for 3 to 5 seconds and then repeat. Do this for five minutes a day or all day long from time to time.
Stability exercise on the ball
What it gives: Strong abdominal muscles are essential to prevent back injuries during intercourse. One of the best exercises to strengthen the abdominal muscles and protect your back is a stability exercise on the ball. This exercise works with the core of the body (which provides a support system for your back), as well as with the upper body, increasing the endurance in the sex positions where you are at the top.
How to do it: Start in a plank position with your lower legs based on the exercise ball. Keep your arms straight and firm. Slowly scroll the ball inside, using your abdominal muscles to bend your knees forward, pulling the ball toward your chest. As you straighten your legs, slowly push the ball back. Keep your upper body and hips firm throughout the range of motion to avoid injuring your lower back. Make sure there is a gap between your head and shoulders during the exercise. Perform 10 exercises, repeating them 2 to 3 times.
What it gives: Plank posture is one of the most effective ways to strengthen the whole body while focusing on the core of the body. This not only increases your stamina in the gym but also the bedroom.
How to do it: Keep your body straight by stretching your legs back and keeping your arms tight. Think of keeping your body in a straight line from your feet to your head. The pelvis should be neither too low nor too high. Tighten the abdominal press, the inside of the thighs, and the bottom. The body must be firm. If you want an easier option, execute the plan while holding on to the knees. Make sure your forearms are on the floor and your elbows are just below your shoulders. Hold for at least 20 seconds. Perform 1 to 10 repetitions throughout the day.
What it gives: These exercises improve balance. Exercise creates inner flexibility of the thighs, making various sex poses more accessible.
How to do it: Sit up straight, knees bent at the chest, feet shoulder-width apart. The back should be firm, shoulders straight. Grasp the ankles from the outside of the legs. Lean back until you keep your balance on the tailbone with your feet off the floor. Straighten both legs towards the ceiling so that the body is in the shape of a letter V. Swing slightly in this position. Easier option – keep your legs bent at the knees.
Exercises for leg strength
What it gives: For many women, when their legs are tired during exercise, they may start to tingle or tremble. It’s a good thing to work out, but not so much in the bedroom. This is a very simple way to strengthen your legs and increase endurance.
How to do it: Sit in a chair and straighten your back. Bend your knees at a 90-degree angle with your feet on the ground. Make sure the ankles are just below the knees. Grasp the edges of the chair without straining the shoulders and neck, upper back, or shoulders. Holding your hips firmly on the chair, slowly lift and straighten one leg until it reaches the height of the hips. Slowly lower your leg back down. To gain extra load, lift both legs at once. Perform at least two to three 10 repetition exercises for each leg.
De-press from the chair
What it gives: Strength in the hands is needed for many daily tasks, but especially during sex. Triceps exercises strengthen your arms and allow you to maintain your weight in sex positions where necessary.
How to do it: Hold the base of your arm at the edge of a sturdy chair as shown in the picture to reduce the strain on your palms. Place the legs at the width of the hips and bend them at a 90-degree angle, making sure that the ankles are just below the knees (if you want more difficulty, they can also be further in front of the knees or fully straightened). Slowly push the bottom down, supporting the weight on your hands. Holding your elbows directly behind your back, bend your elbows and slowly lower the bottom toward the floor. Slowly move back up until your arms are straight. Perform 5 to 10 exercises.
What it gives: Like planks, pumping strengthens the body core, shoulders, buttocks, and legs with an additional bonus – improved strength in the arms and chest. The intensity of the push-out will also increase your strength in bed.
How to do it: Start by holding the plank in position. Make sure the pelvis has not slipped too low or raised too high (think of keeping your body straight as a board). Inhale, lower your chest until it almost touches the floor. Exhale, get back to starting position. Avoid touching your shoulders to your head by creating a space between your head and shoulders. To make it easier to push, do it on the knees. Or, if you want to make them heavier, place your feet on a step or bench.
What it gives: Women who avoid the poses they need to be in during sex often do so because of the effort required in such poses. This exercise will definitely increase the strength of the arms and chest, but this variation gives even more benefits. It awakens the pelvic floor muscles (the ones that help control orgasm) by improving blood flow throughout the area and awakens receptors that allow you to enjoy sex more.
How to do it: Lie on your back with light dumbbells in your hands. Bend your knees and hold your legs at the width of your hips. Slowly lift the bottom. Hold the dumbbells and, with your elbows out, lift them against the ceiling. Slowly push the dumbbells straight towards the ceiling, then slowly return to the starting position. As a modification, try it on a sloping bench and start with a lower weight. Or, for an additional challenge, cross one leg over the other, placing the ankle on the base of the leg thigh. Perform half of the repetitions and carefully alternate legs. Perform 10 to 20 repetitions 3-5 times.
What it does: This exercise strengthens many muscle groups needed for a wide variety of sex postures – lower back, buttocks, and arms – while stretching the body core, back, and hip joints. This exercise increases energy and blood flow to the pelvic area.
How to do it: Lie on your stomach, feet left hip-width apart and upper feet on the floor. Place your hands next to your chest and lift your body by pressing your hands. Lifting your entire upper body, pull your shoulders up and down. Make sure your shoulders do not touch your head. Hold this position and breathe evenly for about 15 to 30 seconds. If you want a more difficult option, the thighs can be moved off the ground.
What it gives: The ‘happy baby’ exercises are great for strengthening the lower back, buttocks, thighs, and hips. It relaxes tense muscles in the lower body.
How to do it: Lie on your back with your knees bent towards your chest, the soles of your feet are bent and parallel to the ceiling. Place your ankles up flush with your knees so that your lower legs are vertical. Holding the tailbone down, grasp the outside of the legs with your hands and pull them down so that the knees along your body move toward the floor. Relax your neck and breathe deeply. With each exhale, without changing the shape, pull the knees to the floor. Hold this position for three to five minutes.
Stretching exercises for the back
What it gives: The average person spends most of the day sitting, which tightens and stagnates the muscles in the pelvis and groin. This exercise increases blood flow in this area, which means an increased gamut of sensations and easier orgasm during sex. It also stretches the inner thighs, making you more flexible.
How to do it: Sit on the floor with your legs wide apart. Tighten your legs and make sure your knees are facing the ceiling. Slowly push your upper body forward as far as it will go without bending your back. Stretch to grasp your ankles or toes with your hands while breathing deeply. With each exhalation, stretch a little deeper. Hold the position for 5 to 10 long breaths.
Stretching exercises for the hips
What it gives: This yoga pose will open your hips and stretch your thigh muscles. It focuses on the muscles that are constantly used in many sex positions, allowing you to relax and prepare for the process.
How to do it: Lie on your back and, holding the tailbone down, bend your legs against your chest, feet together. Grasp the feet and pull them to the chest. Use your elbows to push your way out. Keep neck and spine free. Hold this position, continuing to push your knees out for 15 to 20 seconds.