The Logic Behind Sexercise: 12 Sex Exercise The Workout
- “Upper body strength. Building the muscles of the shoulders, triceps, chest, and back will make it easier to support your body weight for longer periods of time when you are on top or supporting her body weight during moves like standing sex positions which are great workouts for you.
- Flexibility. A cramp at an inopportune time will ruin the mood. By stretching and lengthening your muscles regularly, you’ll be more likely to move into more challenging positions. Try the hip raise with reach in the video above.
- Core power. The abdominals and low back muscles are used for the thrusting motions of sex. You won’t be attempting any of those moves if you are laid up with lower back pain. Finnish researchers say that people with weak core muscles are more than three times more likely to suffer from lower back pain. Strong abs also girdle your belly.
- Aerobic stamina. Being out of shape is NOT sexy or healthy! If you are huffing and puffing you won’t have the stamina to maintain your rhythm during sex. Shaping up with endurance workouts like cardio, jogging, swimming, interval training sessions or resistance-training circuits can prevent weaker muscles from quitting too soon.
- Control your orgasm. While not strictly an exercise routine, one way to keep yourself “in shape” is to work on extending the time you can before reaching orgasm. Few things will let your partner down more than you finishing too soon, so the longer you can go before finishing, the better. You can work on this through practice masturbation: masturbate until you are close to ejaculating and then ease off. Build yourself up again and then again stop yourself. Doing this repeatedly will build up your “resistance” to ejaculating too soon.” Women if it’s you that have the problem of reaching orgasm too soon, try this same technique of masturbating to build up your resistance, bringing yourself near orgasm then easing off, building back up then stopping again, this is another great sex workouts for you.
TOP 12 SEX EXERCISE POSITIONS GOOD FOR ‘SEXERCISING’
Missionary Sex Exercise workouts for you
In a way, the missionary position is the physical equivalent of the old “I’m busy washing my hair” excuse — it’s the brush-off used when you’re lazy, tired, or just not that interested. But despite being one of the most passive contortions for a woman, man-on-top can still provide a pretty good workout.
“It depends on how enthusiastic you are about it, but missionary can be great for the core muscles,” says Stacy Berman, a New York City-based certified fitness trainer and founder of Stacy’s Boot Camp. “If your partner is thrusting toward you, you want to have an equal and opposite thrust back, and that requires a lot of core strength. It actually will start burning.”
Patti Britton, author of The Art of Sex Coaching and immediate past president of the American Association of Sexuality Educators, Counselors and Therapists, agrees that you’ll definitely be feeling it in your abs. “You can strengthen your core by focusing on pelvic lifting using your core, not your lower back. That’s where women tend to get stuck — they tend to rely on their lower back to give them propulsion.” (The risk of which isn’t a joke, either. Worst-case scenario, you could throw out your back or sustain some other injury — not exactly a bedroom turn-on.)
Missionary position can also provide a good buttworkout. “The more she does buttock squeezes, the more she could accentuate her riding toward him to give herself a good glute workout,” Britton says.
1. Crouching Sex Exercise
I don’t know about you, but I hate doing squats. They’re just not fun. Doing squats in bed with your spouse, on the other hand, is really fun. Do a simple touch-your-toes stretch before getting started. Simply squat on top of your partner while they’re laying flat. Use your arms and legs to prop yourself up and down. Be careful though – we don’t want you to hurt your back. Do this slowly and watch your form so you don’t strain anything. Take breaks if you start to get really tired. Some of us aren’t used to this position and it takes some practice to master.
2. Straight-Legged on His Shoulders Sex Exercise
Stretch your legs. Next time your partner is on top and you’re laying on your back, take your legs and prop them right on each of their shoulders. This will not only stretch out your legs and help them tone during love-making, your abs will also feel some tension. Try to focus on your form and arch your back when possible – this will help tone your abs in the process.
3. Doggy-Style Sex Exercise
Like with the missionary position, penetration-from-behind sex engages the woman’s core because she has to stabilize herself on all fours, says Berman. You’ll also be working your quads and glutes to help brace yourself against the impact.
However, you can use a modified position to get a good arm workout, too. Rather than having your hands flat on the bed, “if the woman has her hands on a wall in front of her and sort of uses her upper body to help thrust, that would be a good shoulder and upper body workout,” Berman says.
4. Cowgirl Sex Exercise
With a standard cowgirl position, the lower part of the woman’s legs are braced on the bed or floor, which will engage her butt and core.
“Much like riding a horse, she’s going to flex her lower abs and pelvic muscles,” says Yvonne K. Fulbright, a certified sex educator and author of Touch Me There! “Pressing into the man’s abs and sides with her quads or calves can engage those muscles as well.”
Modifying the cowgirl position can work additional muscle groups. “To make it even more intense, she can come up onto her feet, almost like a squat over him. That’s all butt, legs, and hips,” says Berman. “If she gets up onto her feet and leans onto her hands, she’ll also have to use her upper body to balance.”
5. Lotus Sex Exercise
Like the missionary position, the lotus sitting position is one of the more passive sex positions. However, many of the same muscles worked in the cowgirl position are going to be used in this contortion: the core is engaged to stabilize the body, and the glutes are worked during thrusting.
6. Standing Sex Exercise
Standing is one of the more challenging positions because often the woman has to allow her partner to lift her in some way, says Britton.
If the man and woman are facing each other, core and upper-leg strength comes into play: if she’s standing on one leg, those leg muscles are worked to keep her upright, and core muscles are engaged to keep her balanced. If she’s wrapping both legs around her partner, she’ll need good arm strength to hold onto her partner. And regardless which one of these contortions she’s in, “she has to have stamina if she’s standing,” says Britton.
If the man and woman are facing the same direction, the same muscles engaged in doggy-style are used: she’ll work her core for balance, and her arms can be worked if she’s bracing herself against a wall or headboard and using them to help thrust.
7. Scissors Sex Exercise
According to Britton, the scissors position is the least strenuous of all — there’s no suspending of body weight, and it generally makes for gentler and slower penetration (which would explain why it’s often recommended for pregnant women). “Scissors is for when you’re tired, not for being an acrobat in bed,” she says. Still, that’s not to say you won’t still be engaging muscle groups.
With your legs intercrossed with your partner’s, there’s limited movement for both the man and women, so a lot of inner-thigh strength and core stabilization will be at work. “When you squeeze your inner thighs, the core will naturally contract as well,” Berman explains.
8. Bridge Sex Exercise
With the bridge, the woman is facing upward, using all four limbs to hold her body weight off the bed. All our sex experts agree: this pose is not for the weak.
“This is a highly advanced position,” Britton says. “She needs to stabilize herself so as he’s thrusting in and out, she doesn’t crash.”
Even if you pile a tower of pillows under your back to help support your weight (which Britton recommends), you’ll still definitely be working your buttocks and inner-thigh muscles, says Fulbright. “This is going to work all of it — her biceps, triceps, abs, glutes, quads, calves. Unless she’s really strong, she shouldn’t expect to hold this position for long.”
Adds Berman, “If you’re going from cowgirl to this position, your butt will start burning after five minutes.”
9. Arch Sex Exercise
The arch is a modified bridge pose, with a woman resting on her shoulders while using her legs to hold her lower body off the bed.
“In many ways, she’s using the same muscle groups as for the bridge, only working them harder because she’s using less to hold herself up,” says Fulbright. Your core muscles, glutes, and thighs are all worked in the arch. However, Britton considers this a much safer position than the bridge: “There’s no strain on the neck or shoulder region, which can seize up.”
10. Lunges Sex Exercise
Sure, you might hate doing lunges at the gym while your personal trainer named Cheetah is yelling at you to do “just five more,” but you might not mind them so much in the bedroom.
Like the name suggests, the lunge position has the woman sitting on top of the man, with one leg planted in front of her and the other leg extended behind her in between the man’s legs. This move is good for the quad, front of the leg, hamstring, core, and butt, says Berman. “It’ll also work the deep stabilizer muscle of the leg in the front — both inner and outer thigh — as well as stretch the back leg’s hip flexor,” she says. “That’s great because most people sit at desk all day, and this way you can stretch it out.”
11. Wheelbarrow Sex Exercise
Arms and chest. A good position to get you & your partner going is by assuming the wheelbarrow position with her as the wheelbarrow and the man as the wheelbarrow driver. Insert from behind and start ploughing away. Since the woman is using her arms and chest to hold her body up while the man holds up her legs & pounds away, the muscles of the arm & chest will develop and strengthen.
Really any favorite sex position you have can be turned into a great intense & intimate ‘Sexercise’ routine with the right form and enthusiasm put into it!
12. Advanced Sex Exercise ‘Sexercise’ Moves
So how about skipping the gym today and spending some time in bed getting to know your spouse better and more intimately while you tighten, tone and strengthen those muscles and sweat away the calories together with sex exercise! Remember: the more focus you put into these positions the more effective the actual ‘work out’ will be! Athens escort and Athens escorts have rare time for gym, they practice with their customers.