Sex itself is a physical activity. But, no, it doesn’t count as your only workout; you still have to log some exercise hours outside the bedroom. Still, focusing on your “sexy-time muscles” — including your hip flexors, abs, inner thighs, and butt — can have big payoffs in the sack (or wherever you find yourself) by creating body awareness, building strength (to support your weight and your partner’s), developing the stamina to reach orgasm, increasing confidence, and improving your flexibility. Plus, exercise just sounds like more fun when you know it leads to better sex.
This routine doesn’t require any equipment, and you can do the exercises at home or at the gym (don’t worry, they don’t scream “I’m working my love muscles!” or anything). Ahead, your six-move workout that’s both simple and satisfying.
Plié Squat
Targets: glutes, quads, inner thighs
Stand with your legs slightly wider than shoulder-width apart and your toes turned out. Place your hands on your hips.
Keeping your torso long, begin to bend at your knees, lowering into a squat; aim to get your thighs parallel to the floor. Pause, then push through your heels to stand up. Do 2-3 sets of 10-15 reps.
Hip Lift
Targets: glutes, core, hamstrings
Lie face-up on a yoga mat with your knees bent and feet flat on the floor (placed near the butt and about hip-width apart). Rest your arms at your sides with your palms face-down.
Push through the heels to lift your hips up while keeping your shoulders flush against the floor. Pause, then slowly lower back to the ground. Do 2-3 sets of 10-15 reps.
Seated Thrusts
Targets: glutes, quads, core, hip flexibility
Start kneeling on a yoga mat with your feet and knees hip-width apart and your butt resting on your heels. Your body should remain upright with your arms extended in front of you at shoulder height.
Now, come away from your heels onto your knees. Keep your spine long, your knees, hips, and shoulders stacked in one line, and your arms extended.
Keeping your torso stable, lean back, moving your body in one straight line from your head to your thighs. Slowly, come back to your upright position — that’s 1 rep. Do 2-3 sets of 10-15 reps.
Cat/Cow Stretch
Targets: core and increased flexibility
Begin in a tabletop position with a neutral spine. Keep your shoulders over your wrists and your hips directly over your knees.
Slowly arch your back, lifting your head, chest, and tailbone up to the ceiling (cow).
Gently release and round your back towards the ceiling, tucking your chin to your chest (cat). Slowly move through these two positions; don’t rush, the stretch should feel really good. Do 2-3 sets of 10-15 reps.
Double Leg Stretch
Lie face-up on a yoga mat with your legs bent at 90 degrees so that your shins are parallel to the floor. Pull your belly button towards your spine. Now, curl up by lifting your head and shoulder blades off the ground. Extend your hands towards your knees and keep your lower back pressing into the floor. This is your starting position.
Simultaneously extend your arms overhead so that your elbows are by your ears and your legs are out and away from your body at a 45-degree angle. Then, slowly return your legs to starting position and circle your arms to meet your legs over your chest. Do 2-3 sets of 10-15 reps.
Leg Circles
Targets: lower abdominals and hip mobility
Lay face-up on a yoga mat with your arms extended out from your shoulders and your palms facing down. Keep your abs tight, press your lower back against the floor, and raise your legs towards the ceiling. Imagine your legs are glued together; your feet should remain pointed.
Keeping your back against the ground and your arms actively pressing into the floor, begin to draw small circles with your feet. As you become stronger and more flexible, the circles will become larger. Do 10 clockwise circles, then switch directions. Do 2-3 sets.
Curated by Erbe
Original Article