SEX-ERCISES

SEX-ERCISES

7 Exercises for Better Sex

Master these moves, and an orgasm is practically in the bag

Low Side-to-Side Lunge

Lunges boost flexibility, so he'll be able to find your G-spot in almost any position.

Do the move: Stand with your feet spread wide, about twice shoulder-width apart, your feet facing straight ahead. Bend slightly at the waist, and clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your right knee. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor (A). Without pausing, reverse the movement and raise yourself back to a standing position. Next, repeat with the left side (B). Do 10 to 20 reps on each side, alternating back and forth. 

Standing Hip Thrust

The name says it all—stronger thrusts, better orgasms.

Do the move: Step forward with one foot so that your feet are a couple of feet apart. Keep your toes facing forward and your knees slightly bent (A). Gently push your pelvis forward until you feel a very mild stretch in your hips. Although this may seem too subtle, don't overdo it: The hip flexors are attached inside the legs in such a way that it takes very little effort to stretch them (B). 
Hold the stretch for 30 seconds, then reverse leg positions and repeat.

Hinge

Learning how to angle your back in just the right way will make it much easier for your partner to stimulate your clitoris.Do the move: Kneel on the floor with your hands at your sides. Resist the urge to sit back and rest your weight on your heels. Your back should be straight and your knees bent at a 90-degree angle (A). Keeping your head and spine in line with your thighs, slowly lean back a few inches (B). Hold for 3 seconds, then return to the starting position. 
Do 5 to 10 reps.

Gluteal Bridge

This hip raise targets your pelvic muscles for an even bigger O.

Do the move: Lie on the floor, arms at your sides, knees bent, and heels on the floor (A). Lift your hips off the floor until your knees, hips, and shoulders form a straight line (B). Do 20 reps

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Lower-Back Lie-Down

Your lower-back muscles are full of sensitive nerve endings—which can seriously increase your pleasure if you work to make them stronger.

Do the move: Lie flat on your back with your legs bent, feet flat on the floor, and arms at your sides (A). Draw your knees up to your chest and gently grab your legs just below the knees. Slowly pull both knees toward your chest as far as you can comfortably go, keeping your back flat on the floor at all times (B). Hold the stretch for 2 to 3 seconds, then slowly lower your legs. Repeat the stretch for 10 reps.

Inchworm

This'll loosen up your entire body, so you'll feel all of those oh-so-good tingling sensations everywhere.

Do the move: Stand with your legs straight, feet hip-width apart (A). Bend at the waist and place your hands on the floor(B). Keeping your legs straight, walk your hands forward while keeping your abs and lower back braced. Then take tiny steps to walk your feet back to your hands (C). Do six reps.

Plié

Strong vaginal muscles up your odds for an orgasm—and luckily, that's what this move is all about.

Do the move: Stand with your feet wider than shoulder-width apart, toes pointed out and hands on your hips (A). Slowly bend your knees until your thighs are parallel to the floor (B). Press up through your heels to stand. Do 12 to 15 reps.

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WebMD Archive

To "keep your sex life awesome," exercise physiologist Rich Weil suggests these top five "sexercises." Though they're geared toward men, they also work great for women who want a boost in their sex life.

Pushups. 

If you're going to pick just one exercise to do, this is the one to go for, Weil says, "for all the obvious reasons." If you can’t do basic training-quality pushups at first, start with wall presses (essentially pushups done against the wall), aiming for 3 sets of 12 to 15 repetitions. When you're ready, progress to knee pushups on the floor, making sure to keep your back straight (squeeze your butt and suck in your gut) while you slowly touch your nose to the ground. Once you're ready to kick it up a notch, progress to traditional hand-and-toe pushups.

Abdominals. 

Weil, director of the New York Obesity Research Center Weight Loss Program at St. Luke's Roosevelt Hospital Center, says your abs are a critical sex-boosting body area to work on. "After all," he says, "you have to use your abdominal muscles during sex." Weil suggests starting yourab workout with good old-fashioned crunches. Lie on your back, hands supporting your neck,knees bent, and your feet on the floor. Then bring your body up just enough to get your shoulders off the ground. Do 3 to 5 sets of 15 to 20 repetitions.

For additional ab oomph, Weil suggests men and women also do bridges. Lying on your back,knees bent, feet on the floor, lift your hips up and down for 3 sets of 15 reps. Men can also try pelvic tilts. Standing up or lying down, straighten your lower back and pull your belly button in until your lower back touches the wall or floor. Women can try Kegels. Contract your pelvic muscles -- the ones you'd use to stop the flow of urine; squeeze the muscles tight for 3 seconds, then relax for 3 seconds. Do 10 to 15 repetitions three times a day.

Deadlifts. 

This exercise will keep your back as strong as it can be, Weil says, and give your legs and torso a workout too. Deadlifts, in which you start in a neutral bent-over position and raise a weighted barbell or dumbbells from the ground, are easy to do -- and easy to do wrong. So technique is important to prevent injury. Get some pro tips online or at your gym to be sure you're getting the most out of doing deadlifts.

Torso side bends and twists. 

To get the most from this exercise, as well as the next one, head to the gym. The effort is worth it because torso side bends and twists will keep your upper body strong, Weil says, and give you stamina. "Do them on the cable crossover machine for maximum effect."

Pushing or pulling exercise in the gym.

Rows, flyes, and lateral raises on the cable crossover machine will do a great job of enhancing your performance in the bedroom, according to Weil. Remember to get a few quick tips from a pro on how to do these exercises most effectively.

If you want even more sizzle, exercise for 20 minutes right before sex and, Weil promises, "you’ll never do better!"

Even More Tips for Better Sex

If pushups, crunches, and deadlifts aren't your idea of a sweaty good time, you've still got plenty of exercise options to help keep things steamy.

Pick your pleasure. Rather walk, swim, or jog? How about Pilates or yoga? Maybe you prefer biking or skiing? Great, because Paul Frediani, fitness coach and co-author of Sex Flex: The Way to Enhanced Intimacy and Pleasure, says barring any health problems, cardiovascular exercise of any kind is a great way to stimulate your sex life.

But you'll want to avoid the weekend warrior syndrome to get the most bang for your exercise buck. Aim for a 30-minute workout five times a week. Get your blood pumping regularly and the payoff is simple: endurance, more strength to hold positions, and the flexibility to hold them in comfort. Now that's sexy.

Bonus: Better Erections

You may already be sold on the benefits of exercise, but here's a bonus at no extra charge. Exercise may help beat erectile dysfunction. One study showed that, for men over 50, being physically active means a 30% lower risk of erectile dysfunction as compared to men who are sedentary. Studies also show a strong link between obesity and ED.

In addition, people who exercise often have a better body image than people who don't. This can help them feel more sexually appealing. "One study found that 80% of men and 60% of females who exercised two to three times a week felt their sexual desirability was above average," Weil says.

Bonus: Better Erections continued...

Want to have sex like you're 20 years younger? Weil cites a study that showed swimmers in their 60s have sex lives comparable to people in their 40s. Other research found that, for men and women over 55, high levels of sexual activity were associated with higher degrees of fitness when compared to younger inactive people.

"Although there can be many factors to exercise and sexual activity, what some studies suggest is that people who are fit and active have more sex than sedentary people." The bottom line? "Being strong and flexible with lots of endurance will put the spunk into sex for you and your partner," Weil says.

And don't forget to develop the most important muscle of all. "Sex begins with the muscle between the ears," says Frediani, "not the muscles in your abs, arms, or thighs. If you feel healthy and have a positive body image, you will have a better sex life."

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14 Exercises for Better Sex

You have to train for most athletic endeavors — and sex is no exception. If sex is your sport, get ready for the action with a workout that improves your flexibility and strengthens the muscles you need to master any position. Put on a playlist that revs you up and perform 10 reps of each move below from Sadie Kurzban, certified fitness instructor and founder of the dance cardio technique((305)) Fitness. Then repeat the entire circuit up to three times to really prep your body for your other favorite workout.

1. Hip Swivel: Start in a wide stance with soft knees. Keeping your elbows near your sides, bend your arms and bring your hands out to the sides. To start, come up on to your right toes as you turn your hips toward the right and pop your butt out to the left. From this position, drop your right heel and come up onto your left toes as you engage your core and trace a half circle behind you. End with your butt popped out to the right and your hips turned toward the left. Trace the half circle back to start. That's one rep.

What it does: Tightens your core, loosens up your hips and butt, and improves your rhythm if you sync to the beat.

2. Squat With Alternating Knee Dip: Stand with your feet slightly wider than shoulders-width apart and your toes turned outward. Extend your arms straight out in front of you. Drop your butt straight down until your thighs are parallel to the floor. From this position, press into your right heel as you simultaneously lift your left heel and come up to stand. On your way up, turn your left knee in and left heel out, and drive your left elbow straight behind you. Place your left heel back on the floor and drive your left hand forward as you lower back down to a wide squat with your toes facing outward. Repeat on the opposite side to complete one rep.

What it does: Loosens up your hips, strengthens your legs, abs, and obliques, and improves your rhythm if you sync to the beat.

3. Drop It Low: Stand up straight with your heels together and your toes pointing outward. Clasp your hands in front of your body with your palms facing down. Keeping your shoulders stacked over your hips, let your heels come up off the floor and your knees come out to the sides as you lower your butt straight down toward the ground. Bring both hands straight up and overhead. Engage your core and press up through the soles of your feet as you drop your hands and come back up to starting position. That's one rep.

What it does: Opens your hips, strengthens your thighs, butt, and core, and improves your balance.

4. The Bird: Squat with your legs together, your chest high, your arms bent, and your hands together. Staying low, open your left knee to the side and take a small step toward the left. As you step, turn your chest toward the left and open your arms, so your right arm shoots straight forward and your left arm shoots straight behind you. Step back to starting position and bring your arms back to center, then repeat on the opposite side, this time stepping to your right and driving your right arm backward and left arm forward. Come back to starting position to complete one rep.

What it does: Tones the quads, glutes, calves, and upper back, and improves your flexibility for straddling and other woman-on-top positions.

5. Reverse Lunge With Alternating Knee Thrust and High Kick: Begin in a staggered stance with your left leg a few feet in front of your right foot and your left knee bent. Bring both hands together and extend your arms straight overhead. From this position, press into the left heel and engage your core as you drive your right knee straight up, and swing both hands down along your sides. Release the knee and extend your arms to return to starting position. Then press into the left heel and engage your core as you drive your right leg straight up into a high kick and swing both hands down along your sides. Return to starting position to complete one rep. Do up to 10 reps, then repeat on the opposite side.

What it does: Improves hamstring flexibility and core strength for straddling and more powerful thrusting.

6. Wide Squat: Take a wide stance and point your toes out 45 degrees. Keeping your shoulders stacked over your hips and your knees behind your toes, lower your butt straight down toward the ground until your thighs are parallel to the floor. Press into your heels to come back up to starting position. That's one rep.

What it does: Improves flexibility and builds thigh strength for woman-on-top positions.

7. Single Leg Deadlift: Stand up with both feet together. Keeping both legs straight, transfer your weight to your right foot as you bend from the waist. Reach down to touch the floor with your right hand and drive your left heel straight up toward the ceiling, stopping when your heel reaches hip height. After you touch the ground, engage your right hamstring to come back up to starting position with control. That's one rep. Complete up to 10 reps, then repeat on the opposite side.

What it does: Tones your hamstrings, and improves your balance for one-legged and rear-entry positions.

8. Triceps Dip With Hip Raise: Sit on the ground with your palms on the floor behind your hips and your fingers facing your body. Your elbows should be slightly bent. Bend your knees and place the soles of both feet on the ground in front of your hips. Without actively lifting your hips, press into your heels and engage your triceps as you straighten both arms to lift your body up off the floor. From this position, engage your butt and hamstrings to drive your hips straight up into a tabletop position. Pause, then lower your hips. Next, bend your elbows to bring your butt back to the floor. That's one rep.

What it does: Boosts arm and leg strength for more powerful thrusting.

9. Hands Plank to Forearm Plank: Get into a plank position with your hands on the ground underneath your shoulders. Your body should form a straight line between the top of your head and your heels. From this position, engage your core as you lift your right hand and gently place your right forearm on the ground so your right elbow is directly below your right shoulder. Then lower down to your left forearm with your left elbow beneath your left shoulder. Then come back to starting position by placing your right palm on the ground underneath your right shoulder and your left palm on the ground underneath your left shoulder. That's one rep. Complete up to 10 reps, alternating leading arm.

What it does: Builds upper body strength for doggy style or woman-on-top positions.

10. Supermans: Lie facedown with your arms and legs extended. Engage your core and lower back as you raise your head, left arm, and right leg a few inches off the ground. Release with control, then raise your head, right arm, and left leg a few inches off the ground. Release with control to complete one rep.

What it does: Improves lower back and core strength for belly-down positions.

11. Pelvic Thrusts: Lie on your back with your arms along your sides. Bend your knees, and place the soles of both feet on the ground in front of your hips. Press into your heels and engage your butt and hamstrings to drive your hips straight up off the ground. Pause, then lower your hips back to starting position to complete one rep.

What it does: Strengthens your hamstrings and core for thrusting in missionary position.

12. Plank With Alternating Knee to Elbow: Get into a plank position with your hands on the ground underneath your shoulders. Your body should form a straight line between the top of your head and your heels. From this position, engage your core as you drive your right knee up to the outside of your right elbow. Return to starting position and repeat on the opposite side to complete one rep.

What it does: Builds core and upper body strength for woman-on-top positions, and increases hip flexibility.

13. Scissor Legs: Lie on your back with your hands underneath your hips and your palms facing down. Bring both feet straight up into the air and point your toes. Keeping both legs as straight as possible, engage your core as you lower your right leg down toward the ground with control. Without touching down, bring your leg back up to starting position. Then repeat on the opposite side to complete one rep.

What it does: Builds strength in your lower back and abs for stronger thrusting, and improves flexibility.

14. Hydrants: Get onto your hands and your knees with your wrists underneath your shoulders and your knees underneath your hips. Engage your core and butt as you lift your right knee straight out to the side and up toward the sky. Release with control. Complete up to 10 reps, then do the same number on the opposite side.

What it does: Opens your hips and improves upper body strength for doggy style.