We could go on and on about the health benefits of exercise that have nothing to do with burning calories, but did you know that regularly hitting the gym could actually improve your sex life?
We talked to six experts about the correlation
between regular exercise and great sex, and they all agreed that it’s
down to two main factors: that confidence boost and all those endorphins.
When you’re physically active, whether it’s in the bedroom or the
barre room, you experience a flood of feel-good hormones, and there are
plenty of key fitness moves that will help you long after you’ve
stripped off your sweaty leggings and sneakers.
HelloGiggles spoke with Kerry Corcoran, Master Teacher Trainer and Chief Anatomy Officer for The Dailey Method,
and she had this to say: “The endorphins produced from exercise
stimulate the release of sex hormones improving your health in a myriad
of ways, including increasing your self-esteem and your desire for sex.”
So if you find yourself feeling extra spicy on days where you kill it at the gym, that’s probably why.
David Bauer, certified personal trainer, health coach, and owner of Integrated Fitness Solutions agrees, adding, “When it comes to sex, studies
show that healthier, more fit people often report having better
sex lives. This can be attributed to everything from better self esteem
and body image to improved circulation and core strength. From a purely
fitness standpoint, a good core, strong legs, flexible hips and strong
arms can go a long way in making sex more enjoyable.”
Now
that we know why exercise is so great for reaching the big O, what
specific moves should you be doing in the gym to reap maximum benefits
in the boudoir?
1Sumo squats
Bauer explains why this wide-legged twist on the traditional squat
will pay off the next time you’re gettin’ down. “Here is where good hip
mobility can come in handy as well as core strength. Kneeling astride or
sitting with knees drawn up are popular positions but can be difficult
if the hips are tight. Also, if she is squatting on top lifting herself
up and down, the legs can grow fatigued quickly. Sumo squats are great
for all these issues.
Stand with feet wider than hip width, feet turned out slightly and
squat down, pushing the knees out while you descend. Go as deep as is
comfortable, hold for a breath, then press back up. Perform 3 sets of 15
reps. For a little more intensity, hold at the bottom of the squat and
bounce up and down slightly for a 5 count before returning to the
standing position.”
2Close-grip pushups
If pushups remind you of gym class in junior high, we apologize,
because they’re actually one of the best full-body exercises out there.
Bauer says close-grip pushups, which are basically like your traditional
pushup but lowered into a plank position, your hands are closer than
shoulder width apart. Bauer says that these pushups are perfect for
those pecs, giving you the arm strength you need for holding your body
up during sex. His recommendation? “Perform 3 sets of 10 to 12 reps,
holding at the top for a 3 count between each rep.” Got it!
3Pelvic tucks
Katie Dunlop, barre instructor and creator of the online fitness community Love Sweat Fitness explains why exercises involving your pelvic floor are so important and what that really means.
“I feel like the words ‘pelvic floor’ get
thrown around a lot in in fitness classes, but most people don’t really
know what it means. Your pelvic floor muscles are the ones that support
most of what is going on in your lady parts. If your pelvic floor
muscles are weak it can lead to a less-controlled bladder and bowel
movements as well as decreased sexual function. Strengthening your
pelvic floor obviously then means more control in these bodily functions
and can also lead to a better, more intense sexual experience.
Like any exercise, it’s important to make sure you are actually working
the muscles you intend to and not just going throw the motions. Engaging
your pelvic floor easy to do. Just think of what muscles you use to
stop the flow of urine. It’s essentially a Kegel, but paired up with
more movement.
That’s where pelvic tucks come in to play. You simply lower your
pelvis while scooping in your abs. Dunlop adds, “While doing pelvic
tucks at the barre, focus on moving your pelvic from neutral and
scooping it forward. Many people make the mistake of popping their booty
back before tucking forward which is less effective. Contract your
pelvic floor muscles as you tuck and relax back to neutral.”
4High back dancing & butterfly bridge
Courtesy of Kerry Corcoran
Corcoran says that “the focus on pelvic floor strengthening can lead
to more intense sexual orgasms,” so she recommends this move, which
targets those pelvic floor muscles perfectly. As for how it’s done?
“Lie down on your back, knees bent, soles
of your feet together in a resting butterfly position. Lift up to a high
bridge position bringing ankles knees and thighs all the way together
at the top and then lower back down. Repeat rhythmically, lifting and
lowering at the same pace. Pelvic floor lifts & engages as you rise
up. Repeat 10 – 20 times. Hold at the top, move feet to hips width
distance and finish with small presses up, continuing to lift your
pelvic floor.”
5Wide turned-out slides
Courtesy of Kerry Corcoran
This fun take on the squat will also hit those pelvic floor muscles
in so many ways. Corcoran recommends that you “stand with your feet as
wide as your outstretched arms and turned out. Bend your knees deeply,
keeping shoulders over hips. Slide all the way up to two straight legs,
heels touch in a narrow-v shape and all the way back down to wide turned
out. Feel inner thigh, pelvic floor and abdominal wall lift with each
slide. Repeat 20 – 40 times.”
6Glute raises
Courtesy of Stephanie Knoop
Personal trainer and owner of Burn Boot Camp in Flower Mound, Texas
Stephanie Knoop, recommends these bad boys to strengthen your glutes,
which are the largest and most powerful muscles in that bod of
yours. Lay on your back with your knees bent, arms out to your side.
Slowly lift your hips to the sky, engaging your glutes and hamstrings.”
Then, slowly lower with control, engaging every muscle as you descend.
Knoop recommends setting a timer for one minute, doing three sets three
times a week for those fired-up glutes.
7Planks
Courtesy of Stephanie Knoop
The plank is a go-to move in all kinds of fitness practices, and with good reason. Knoop explains:
“A plank takes strength and endurance in
your abs, back, and core. This is one of my favorite exercises to
strengthen your core to create a nice flat stomach. It is one of the
best exercises for core conditioning but it also works your glutes and
hamstrings, supports proper posture, and improves balance,” which can’t
be beat when you’re rolling around in the sheets.
As for how often to hold those planks, Knoop says: “If you are just
beginning, start with 3 sets holding for 10 seconds each with 10 second
break in between. As you can hold longer work towards holding a 5-minute
plank without breaking.” Your partner will no doubt be wowed if you can
hold a 5-minute plank, and your core will be so strong.
8Crow pose
Courtesy of Rebecca Weible
We’re just going to say it: Yoga is one of the best fitness practices
for a super steamy sex life, and Rebecca Weible, founder of Yo Yoga!
explains why. “Yoga offers a deeper mind body connection so you can
explore what makes you feel good and what will give both you and your
partner pleasure. It can also boost self confidence so you can be
focused on what you’re doing and what’s being done to you instead of how
you look.”
One of her favorite yoga moves? The crow pose, which strengthens that
pelvic floor and all the core muscles. This one isn’t for the beginner
yogi, but once you get there, there’s no denying that you’ll be the
queen of the mat and the bedroom.
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