The muscles that deliver great sex. Find out how to build a solid base that leads to wilder positions, greater power, and more stamina
By: Myatt Murphy, Photographs by: Darryl Estrine, Videography by: Jeremy Horn
The Payoff
The Muscles That Deliver Great Sex
A solid core can lead to a great performance in the bedroom. A thrusting pelvis requires flexion and extension of your lower-back muscles and hip flexors (which are attached along your lumbar spine). The spinal erectors, which support your spine -- with help from the rectus abdominis and transverse abdominis—prevent your hip flexors and lower back from tightening up. Depending on the position, secondary muscles come into play to push the body up, forward, or under. Or wherever. Experiment.
A Solid Base!
Conditioning your shoulders, triceps, and chest will make it easier to support your body weight for longer periods of time, allowing you to hold certain positions as long as you need to -- or as long as she needs you to.
Wilder Positions!
The more flexible you are, the more versatility you’ll be able to demonstrate in bed. Our all-positions plan combines a mix of moves that will strengthen and lengthen your muscles.
Greater Power!
Occasional lower-back pain, spasms, and soreness after sex are often the result of muscular imbalances. Training your smaller, sometimes-neglected muscles -- and keeping them limber -- means you’ll always be ready to go another round.
More Stamina!
Most men work their muscles for size and strength, but impressive sex mostly relies on having muscular stamina and rhythm. Using endurance exercises that mimic the motions involved in sex can prevent weaker muscles from quitting too soon.
Your Better-Sex Body
For Peak Performance
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 Jeff Bell, C.S.C.S., owner of Spectrum Wellness in New York City. 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.
The Workout
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 4-week program by choosing two of the four sections, then work your way up to doing all four sections in one workout. In 4 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.)
Week 1
Create your routine by…Doing both moves from 2 sections
Sets of each exercise or stretch: 2
Your total workout should be...8 sets
Your total workout should be...12 sets
Speed of each rep, and reps per set: Do as described
Rest between sets: 15-30 seconds
Do this workout…Twice a week
Week 2
Create your routine by… Doing both moves from 3 sections
Sets of each exercise or stretch: 2
Your total workout should be...12 sets
Speed of each rep, and reps per set: Do as described
Rest between sets: 15-30 seconds
Do this workout…Three times a week
Week 3
Create your routine by… Doing both moves from all 4 sections
Sets of each exercise or stretch: 2
Your total workout should be...16 sets
Your total workout should be...12 sets
Speed of each rep, and reps per set: Do as described
Rest between sets: 15-30 seconds
Do this workout…Twice a week
Week 4
Create your routine by… Doing both moves from all 4 sections
Sets of each exercise or stretch: 2
Your total workout should be...16 sets
Your total workout should be...12 sets
Speed of each rep, and reps per set: Do as described
Rest between sets: 15-30 seconds
Do this workout…Three times a week
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.
Video Demo
Lower-Back Lie-Down
(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 toward your chest as far as you comfortably can, keeping your back flat on the floor at all times. Hold the stretch for 2 to 3 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.
Video Demo
Section 2: Standing
Hinge
(works quadriceps, hip flexors)
Kneel on a mat or soft carpet with your hands at your sides. Resist the urge to sit back and rest your weight on your heels. Your back should be straight and your knees bent at 90-degree angles. Keeping your head and back in a straight line with your thighs at all times, slowly lean back a few inches. Hold this position for 2 to 3 seconds, slowly return to the starting position, and repeat as many times as you can.
Watch Your Form: Don't bend at the waist or slouch forward--doing so would steal effort from the fronts of your thighs.
Video Demo
Standing Hip Thrust
(stretches hip flexors)
Stand with your feet together, hands on your hips. Step forward with one foot so that your feet are a couple of feet apart. Keep your toes facing forward and your knees slightly bent. Gently push your pelvis forward until you feel a very mild stretch in your hips. Although this move seems too subtle, don't overdo it: The hip flexors are attached inside the legs in such a way that it takes very little effort to stretch them. Hold the stretch for 5 seconds, then reverse leg positions and repeat.
Watch Your Form: Try to keep the same knee angle throughout the stretch.
Video Demo
Section 3: On the Bottom
Lying Gluteal Bridge
(works butt, hamstrings, abs, pelvic muscles)
Lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides, palms facing down. Squeeze your glutes and slowly raise your butt off the floor until your body forms a straight line from your knees to your shoulders. Hold this position for 1 to 2 seconds, then slowly lower yourself back down to the floor and repeat the move as many times as you can.
Watch Your Form: Avoid looking at your waistline to check your posture. Keep your head flat on the floor and stare at the ceiling instead.
Video Demo
Lying Crossover Stretch
(stretches gluteal muscles)
Lie on your back with your knees bent, feet flat on the floor. Slowly draw your right knee up to your chest. Grab the outside of the knee with your left hand and gently pull it toward your left shoulder as far as is comfortable. Hold for 20 seconds, then lower the leg back to the starting position. Repeat the move, this time raising your left knee and pulling it toward your right shoulder.
Watch Your Form: Don't curl up as you bring your knee forward. Focus on keeping your head, shoulders, and back pressed flat against the floor.
Video Demo
Section 4: Any Position
Kneeling Leg Crossover
(works gluteal muscles)
Get on all fours with your hands and knees shoulder-width apart and your head facing the floor. Straighten your right leg behind you, angling it to the right, with your toes touching the floor. This is the starting position. Now raise your right leg up and over your left leg, then lower it until your right foot touches the floor just outside your left foot. Reverse the motion to get back to the starting position and repeat as many times as you can. Switch positions to work your left leg.
Watch Your Form: Keep your spine straight throughout the move.
Video Demo
Sock Slide
(works shoulders, chest, triceps, lower back, abs)
For this move, you need to be in socks on a slippery floor surface. Assume the pushup position, with your hands flat on the floor, shoulder-width apart, arms and legs straight, and feet together. Keeping your hands in place, slowly slide your body back until your nose is pointing down at the space between your hands. Next, slowly slide your body forward until your belly is almost over your hands. Continue moving backward and forward as many times as you can.
Watch Your Form: Keep your arms straight, your abs in, and your back flat.
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