6 WORKOUT ROUTINES FOR BETTER SEX

6 WORKOUT ROUTINES FOR BETTER SEX

Master this tantalizing training to blow your partner’s mind in bed.

Despite popular opinion, you don’t want to be stiff while having sex.

Mobility and strength are essential if you want to perform at your best in the bedroom—you have to be flexible. Here’s a workout routine that will work your body holistically, so that every muscle group functions cohesively—rather than bulking random show muscles. This routine will also help you nail some of those not-so-basic positions.

WARM UP FOR BETTER SEX

Certain yoga postures are a great primer for sex. Before doing any of the workouts, start with this basic yoga flow for around 10 rounds to help you limber up.

  1. Reach your arms overhead and bend forward, reaching toward the ground.
  2. ​Place hands on the ground and jump or step your feet back into a plank position.
  3. Slowly lower yourself down into a pushup position, until you are on the ground. Then leaving your legs down, push your upper body up and off the ground while arching your back.
  4. Look straight up into your upward facing dog pose.
  5. Come back down to the floor and push your hips towards the ceiling into downward facing dog. From this position, jump or step your feet back up to in between your hands and slowly come back to standing, stretching your arms overhead.

1. MISSIONARY METHODBuild your core and glutes.

EXERCISE 1

PLANK WITH LEG LIFT You’ll need: No Equipment How to

Plank with Leg Lift thumbnail
4sets
15-20reps
60 secrest
*Alternate legs for up to 20 reps each.

2) DOGGY DRILL Build mobility for a strong thrust.

EXERCISE 1

FIRE HYDRANT KICKS You’ll need: No Equipment How to

Fire Hydrant Kicks thumbnail
15sets
15reps
rest
*Alternate legs for 15 reps each.

EXERCISE 2

HIP CIRCLES You’ll need: No Equipment How to

Hip Circles thumbnail
1sets
30reps
rest
*Complete 15 clockwise circles, reverse directions and then complete 15 counterclockwise circles. Repeat both clockwise and counterclockwise on the other leg.

EXERCISE 3

DONKEY KICK

exercise image placeholder
1sets
15reps
rest
*Bring the knee all the way into the chest and then kick the leg out and up keeping the knee bent and your foot dorsi-flexed so the bottom of your foot is facing directly up. Bring the knee back into the chest. Alternate legs for up to 20 reps apiece.

3) COWGIRL’S COREStoke your stroke with a strong core and hips.

EXERCISE 1

HANG CLEAN You’ll need: Barbell How to

hang clean thumbnail
3sets
8reps
2 minrest
*Aim for 3-4 sets.

EXERCISE 2

ROMANIAN DEADLIFT

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3sets
8reps
2 minrest
*Aim for 3-4 sets.

EXERCISE 3

KETTLEBELL SWING You’ll need: Kettlebells How to

Kettlebell Swing thumbnail
3sets
15reps
2 minrest
*Aim for 3-4 sets.

EXERCISE 4

BARBELL HIP THRUST WITH BENCH You’ll need: Barbell, Bench How to

Barbell Hip Thrust with Bench thumbnail
3sets
12reps
2 minrest
*Aim for 3-4 sets. Make sure at the end of each rep you push your hips forward and squeeze your glutes to finish the lift.

4) LEGS OVER SHOULDERS Build a strong back and hamstrings.

EXERCISE 1

BARBELL DEADLIFT You’ll need: Barbell How to

Barbell Deadlift thumbnail
3sets
6reps
2 minrest
*Weight needs to be in the heels and shoulders back throughout the entire lift.

EXERCISE 2

BARBELL BENT-OVER ROW You’ll need: Barbell How to

Man Performing Barbell Bentover Row thumbnail
3sets
6-8reps
2 minrest
*Make sure shoulders are back and back is flat, holding at the top of the row for a second is key for perfecting your posture.

EXERCISE 3

SINGLE-LEG ROMANIAN DEADLIFT

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3sets
8reps
2 minrest

EXERCISE 4

INCLINE REVERSE DUMBBELL FLYE

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3sets
15reps
2 minrest
*Lie face down and raise arms with a slight bend in your elbows while squeezing your shoulder blades together and keeping your chest on the bench. Hold for a 2 count at the top of the lift and slowly lower back down to the starting position.

EXERCISE 5

BAND PULL-APART

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3sets
20reps
2 minrest
*Holding a band at tension with your arms outstretched, pull the band until it touches your chest and then return to the starting position.

5) SPOONING SETSBuild endurace for side positions.

EXERCISE 1

TRX SUSPENDED JACKKNIFE You’ll need: TRX How to

TRX Suspended Jackknife thumbnail
1sets
15reps
rest
*After completing, turn knees sideways (45 degree angles) for 15 suspended oblique crunches on each side.

EXERCISE 2

TRX SUSPENDED MOUNTAIN CLIMBER

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1sets
15reps
rest

EXERCISE 3

SIDE PLANK WITH LEG LIFT You’ll need: No Equipment How to

Side Plank with Leg Lift thumbnail
1sets
15reps
rest

EXERCISE 4

SIDE PLANK WITH HIP LIFT

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1sets
15reps
rest

EXERCISE 5

TOES-TO-BAR

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1sets
15reps
rest

6) LOVERS’ LIFTS Strong arms and traps are a must.

EXERCISE 1A

DUMBBELL SHRUG You’ll need: Dumbbells How to

Dumbbell Shrug thumbnail
3sets
12reps
rest

EXERCISE 1B

DUMBBELL UPRIGHT ROW You’ll need: Dumbbells How to

Dumbbell Upright Row thumbnail
3sets
12reps
30 secrest
*Perform a heavy farmers carry after exercise.

EXERCISE 2A

NARROW-GRIP BARBELL BICEPS CURL

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3sets
12reps
rest

EXERCISE 2B

STANDING DUMBBELL BICEPS CURL You’ll need: Dumbbells How to

Standing Dumbbell Biceps Curl thumbnail
1sets
21reps
30 secrest
*Perform split set into seven-rep intervals. Target lower and upper biceps with separate 45-degree reps. Finish with seven full-range reps and a farmers carry.

EXERCISE 3A

WEIGHTED DIP You’ll need: Dip Station, Ankle Weights How to

Weighted Dip thumbnail
3sets
12reps
rest

EXERCISE 3B

SKULL CRUSHER

exercise image placeholder
3sets
12reps
30 secrest
*Follow with a farmers carry unitl failure.