There’s more to a fantastic sexual encounter than just chemistry and confidence. When the moment arrives, you need the strength and stamina to bring your best performance and enjoy an electrifying climax.
“Having a body that’s optimized for great sex and looking like an Instagram model are not mutually exclusive,” says Vince Sant, co-founder and lead trainer of V Shred, the online training platform that’s taken the fitness world by storm.
Some of the smallest muscles you’ve never heard of can make the biggest difference, according to Sant.
There’s a clear link between being fit and having a more enjoyable sex life. Muscle tone and cardiovascular health boost our performance and lead to more gratifying orgasms.
Mentally, physical fitness enhances confidence, which is as crucial to sex as your partner’s attraction to you.
These seven exercises focus on strengthening the stabilizing muscles in the pelvis, lower back, and core. This muscle group is essential for manoeuvring into various positions and enjoying intense finishes.
High-Intensity Interval Training (H.I.I.T)
“Your stamina and endurance are central to sex. Interval training helps increase just that.
The great thing about H.I.I.T is that you can make it a part of any of your cardio and bodyweight routines,” says Sant. H.I.I.T is a cornerstone of his fitness programs, significantly boosting endurance.
Lying Leg Raises
This move engages your lower abs, thighs, and glutes while challenging your hip flexor muscles.
“The hip flexors include the psoas muscle, which connects your spine to your legs, and the iliacus muscle deep within the pelvis, which helps rotate your thigh bone and sustain certain positions in bed,” explains Sant.
Other muscles engaged by this exercise are the rectus femoris, pectineus, and sartorius.
Crunches
A strengthened core lets you maintain pleasurable positions for longer. Adding a stability ball to your crunches enhances balance and stability, improving your back strength and thrusting ability while helping prevent injury.
Push-ups
If your partner enjoys you being on top, conditioning your upper body and core is essential. Push-ups strengthen your arms, shoulders, and chest, helping you maintain a dominant thrust and increase energy.
“Remember to practice progressive overload in your push-ups and other resistance training by adding weights or increasing repetitions. Resistance training has been shown to increase testosterone,” says Sant.
Squats
“Squats work your glutes, hamstrings, and quadriceps,” says Sant. This exercise also engages your abs, obliques, lower back, calves, and ankle complex.
“Many pleasurable positions require a stronger core and lower body to sustain the positions until orgasm,” explains Sant.
Stretch – The Seal Pose
Stretching is often overlooked but vital in preparing for physical activity in the gym and in bed. The lumbar extension in the seal pose stretches the lower back’s forward curve.
“You will use your lower back a lot during sex, and ensuring it’s prepped for activity will prevent pulled muscles or embarrassing moments,” says Sant.
Stretch – The Butterfly
Avoid waking up sore and unable to move your legs after a great night. “The butterfly stretch targets the groin and inner thigh.
Use this stretch after other leg stretches to avoid overstretching the groin,” explains Sant. This stretch helps prevent soreness in that hard-to-stretch area.