Building a body for amazing sex has little to do with how much weight you can lift, press, or curl. It depends on how well your body can push and thrust. “It’s the smaller muscles you can’t see or feel that make all the difference when it comes to great sex,” says personal trainer Jeff Bell. It doesn’t take much to tap into these subtler yet sexier muscles, but you need to train them for strength, stamina, and flexibility. In the plan below, Bell includes moves that both strengthen and lengthen your muscles for the three most popular sex positions. To get the best results from this routine, he recommends doing 20 minutes of cardiovascular exercise at least two or three times a week.
Exercising to improve your sexual performance requires functional movements that train your entire body to be more flexible and resilient. The three stretches in this routine work your lower back, hip flexors, and glutes through their full range of motion. The remaining five exercises develop areas that need long-term stamina – your chest, shoulders, triceps, hamstrings, quadriceps, and abs. That’s why you’ll be doing each exercise to failure instead of doing a specific number of repetitions.
Begin your four-week programme by choosing two of the four sections, then work your way up to doing all four sections in one workout. In four weeks, you and your partner will notice a difference you’ll be able to see and feel – no matter what position you try. (You can also perform each stretch individually as needed – either immediately after sex or the morning after – depending on which positions you used.)
Section 1: On Top
Swiss-Ball Decline Pushup
(works shoulders, chest, triceps, and abs)
Kneel with a Swiss ball behind you and place your hands flat on the floor, shoulder-width apart. Place your shins on the ball and get into the standard pushup position – arms straight, hands directly under your shoulders. Your back should be flat and your abs drawn in. Tuck your chin and, leading with your chest, lower your body to the floor. Push yourself back up and repeat.
Watch Your Form: Keep your head in line with your back and resist looking at the ball. Bending your neck in this position can strain it, and you might lose your balance.
(stretches lower back)
Lie flat on your back with your legs bent, feet flat on the floor, and arms at your sides. Draw your knees up to your chest and gently grab your legs just behind the knees. Slowly pull both knees towards your chest as far as you comfortably can, keeping your back flat on the floor at all times. Hold the stretch for two to three seconds, then slowly lower your legs. Repeat the stretch for as many repetitions as you can do.
Watch Your Form: Keep your tailbone and the back of your head on the floor. You’ll prevent your back from rounding, which would lessen the effect of the stretch.