There are so many good reasons to workout regularly, and a hotter sex life is just the cherry on top of them all. The results of exercise—a tighter, stronger bod—can seriously boost your confidence in bed, plus the feel-good endorphins released by a sweat session can put you in the mood for some post-workout action between the sheets.
But that's not all.
“Building strength in your core and pelvic floor muscles can make your orgasms more powerful," says Sadie Kurzban, founder of 305 Fitness. "Plus, a stronger upper body and lower body are important for stamina in fun but sometimes hard-to-stay-in positions like cowgirl."
Full Body Bridge
“This move opens up your hip flexibility and strengthens your glutes and hamstrings, both of which are important for most sex positions,” says Kurzban. A great one to try after perfecting this exercise would be the wheelbarrow, where your hands are on the floor and, facing down, you wrap your legs around your standing partner's waist. Not only will you be able to execute this move, but your partner will also have a great view of that toned and tight booty you've been working on!
How to do it: Lying on your back, bend your knees with your feet on the ground. Squeeze your glutes and thrust your hips up, then lower back down slowly. Repeat 30 times.
Standing Inner Thigh Lift
The often-neglected inner thigh muscles, AKA the hip adductors, support your hips, knees, and overall core, explains Amanda Freeman, founder SLT. "They are super important, however they are difficult to isolate and target in most leg exercises," she says. "Strong inner thighs are better to wrap around one’s partner...if you know what I mean! The standing inner thigh move really does the trick.”
How to do it: “Start standing with a towel beneath your right foot, your feet next to each other and weight evenly distributed between your feet," instructs Freeman. "Slowly slide the right foot away from the left for a 4-count, keeping the weight evenly loaded in both feet. Then slowly slide the right foot back in towards your left leg. At SLT, we like to work multiple muscle groups at once, so we recommend that you grab a set of weights and add arm work in while working your inner thighs. Consider arm circles or lateral raises to keep it simple, but also amp up your efficiency and calorie burn.”
Pro tip: “Most people have the inclination to lean to one side while performing this move. It is imperative that weight stays equally in both feet to get maximum benefit," says Freeman. "And bending your knees is a no-no; keep legs straight while moving super slow.”
“Dance moves like this one will help you be more in tune with your body, boost self-confidence, increase testosterone, rev up your metabolism, and learn body awareness,” explains Kurzban. The better you understand how your body moves, the better you'll be able to maneuver in bed with your partner.
How to do it: “You’ve seen this move in your favourite 90’s music video," says Kurzban. "Stand with your feet wider than hip width apart. Get a good bend in your knees going. Isolating your body so that only your chest, core, and hips move, allow your chest, core, and hips to move in succession—a wave like motion. You’ll start with your chest popping out, hips popping back, creating a wave that leaves your chest and hips rounded. Keep your legs still and knees bent the entire time. Add your arms for flavour.”
When you execute this yoga pose you’ll increase your awareness of full body tingles and sensations. “This move is great for flexibility, strength, and balance,” says Kurzban. “Plus, yogis believe this move to be great for the immune system and for energy, as it freshens your lymphatic system with new oxygenated blood.”
How to do it: “Start lying down, supine," she instructs. "Bring your palms down on the ground by your ears, your fingers facing your shoulders. With an exhale, push your body up and off the ground. Let your neck open up, gazing at the ground between your fingers. Try to hold this pose for 15 seconds, taking big breaths throughout. Lower to the ground, tucking your head into your chest first to protect your neck and spine.” Not quite ready for full wheel? Get started with the Full Body Bridge exercise and then work your way up!
Plank with Knee Pull
“This is a body resistance exercise activating your upper body and core whilst creating flexibility in your hips,” says Joanna Paterson, founder of Bodiesynergy. Opening up your hips can lead you to more intense intercourse and maybe even help your partner find your G-spot. (Yes, please!)
How to do it: “You’ll be alternating knees to elbows in plank position,” explains Paterson. “Start on hands and knees with arms straight underneath shoulders. Straighten and lift legs to plank position. Engage core and relax your breathing. Hold for 20-30 seconds. Bring one knee bent towards and touch your elbow on same side of your body. Alternate left and right knees. Return to plank between each set and rest in child’s pose to stretch hips, quads, and back. Repeat 20 times for one set. Try 2-3 sets.”
Pro tip: “To increase intensity, you can bring your bent knee towards the opposite elbow each time,” says Paterson.
Kettlebell Double-Handed Swing
Kettlebell moves have a reputation for strengthening your entire core, and that can lead to more stamina, control, and intense orgasms in bed. “This is a full-body exercise activating and strengthening your pelvis, hips, back, and core regardless of the size of the kettlebell,” says Paterson. (Buy now: Tone Fitness Kettlebell, $30 for set of 3, amazon.com.)
How to do it: “Select a kettlebell weight—you don't need to go heavy for this to be effective,” says Paterson. “Stand with feet shoulder-width apart. Squat down to pick up kettlebell in both hands with an overhand loose grip. Engage your core muscles. With a slight bend in your knees, push your hips backward, keeping chest lifted, allow the kettlebell to swing with relaxed arms between your legs pushing forward with a pelvic tilt to extended arms in front and repeat for one minute, then rest. Place kettlebell down using your squat and relax your arms. Try 3-5 sets.”
Sumo Deadlift High Pull
Keep that kettlebell handy for this intense move. "A quick burst from the hips powers the movement," explains Daury Dross, trainer at Fhitting Room. "The posterior chain—glutes, hamstrings, lower back and trap muscles—are utilised a lot in this compound movement." Not only will this exercise prepare you for an extended sex session by increasing your stamina, but you'll also practice squeezing your glutes and activating your pelvic floor, which can only take your pleasure in bed to a whole new level!
How to do it: "Start in the wide squat stance with toes pointed slightly out with the kettlebell directly in between the arches of your feet," instructs Dross. "Squat down with a flat back and bend the knees to pick up the kettlebell by the horns, then stand up quickly squeezing the glutes, pelvis underneath your body, and lift the kettlebell by bending elbows up toward the ceiling. Elbows should be higher than hands at top. Return the kettlebell to the floor to complete one rep. Once you get used to this movement, standing up should be done swiftly."
This article originally appeared on Prevention.