Krissy Adams, a Halifax, NS-based personal trainer, says that there are some very specific exercises you can do to get more out of sex. “By adding these 6 moves to your fitness routine, and doing them every other day, you should see a marked improvement in your sexual stamina, flexibility and muscle control within a month,” she says. Best of all, most of these can be done outside the gym!
#1 The Plank / Kegels Power Combo
Do the plank (laying face down, support your bodyweight with only your toes and forearms on the floor) and squeeze your abdominal and pelvic floor muscles. (This is commonly known as Kegels exercises, and is a similar sensation to exercising control of your bladder). Do this three times for 30 seconds for repetition, working your way up to holding the pose for a minute per rep. This will increase both your core strength and give you better, ahem, internal grip.
#2 Hip Raises
To help you ride and thrust during sex, do isometric hip raises (lay flat on your back, knees bent at a 45 degree angle and raise your butt up off the floor). Keep your butt off the floor while squeezing both your abs and pelvic floor muscles as you hold the pose for 10 seconds. Do six repetitions, working your way up to three sets.
#3 Hip Abduction and adduction
Do three sets of 15 reps for both the inner and outer thighs on the hip abduction/ adduction machine at the gym, increasing the amount of weight as you are able. Increased strength in your inner-thigh muscles will help you feel less sore during and after energetic sessions between the sheets.
#4 Over the Chair Kicks with Extra Kick
Kick your leg up and over a chair back in one direction and then the other. Do 10 reps in each direction with one leg, and then switch to the other, squeezing your abs and pelvic floor muscles tight with each kick. (If you aren’t flexible enough to kick that high, pick a lower object to sweep your legs over and work your way up to the chair back.) This will increase your ability to rotate your hips, which will help to hit your sweet spots.
#5 Stretching to Avoid Straining
To stay limber and avoid straining your groin during boudoir athletics, stretch out your hips and inner thighs. There are three great stretches that can help: 1) Lay on your back, bring your knee up in line with your hip, then drop it onto the floor over your other leg. 2) Sit with your feet together, knees apart and push down on your knees in a butterfly-like position. 3) You can also kneel with your knees spread, leaning forward and, using your hands for support, stretch your knees as wide as you can. Do these stretches daily, and hold each one for 15 – 30 seconds.
#6 Cardio for Sexual Stamina
Use machines that concentrate on the muscles in your legs, such as the stationary bike, treadmill and stair-climber (skip the elliptical and cross trainer machines). Add in extra cardio time to increase your ability to ride you way to happiness.