It’s a commonly held belief that having sex is a great workout.
Missed the gym this morning? Don’t worry – a 30-minute reverse cowgirl session will probably have the same effect.
While the amount of calories burnt and the fitness benefits of having sex varies wildly depending on your position and just how vigorous you decide to get – it can’t be denied that having good sex is easier when you’re fitter.
Particularly if you’re a fan of the more athletic positions. If you’re lifting someone in the shower, you want to know your biceps aren’t going to give-out halfway through.
And then there’s the stamina. Ever run out of beans right at the crucial moment? It isn’t fun for anyone involved. Like any endurance activity – you need to train your heart and lungs if you want to keep going for longer. Particularly if you want to go for round two.
‘Sex is all about lust and being in the moment,’ says Sarah Gorman from SPN.fit.
‘However, if your body is feeling fit and strong then you can improve your endurance, you can hold up your own body weight and you can control your own movement, slowing things down when you want and then speeding them up when the time is right.
‘Having a sense of control within your own body is extremely empowering to yourself and to the person that you are with.
‘To be able to have that same amount of control within your body – to be able to use your internal muscles to hold back and then let go at just the right moment is even more empowering and sensual.’
‘These are five areas that you can focus on for help in your fitness and sex life: Inner thighs, pelvic floor/abdominals, upper body, glutes and endurance.’
The best workout for better sex
We asked Sarah to break it down. Try these exercises to target each area and see if you notice a difference in the bedroom.
The inner thigh area is a major turn on for woman and for men. Being able to hold somebody tightly in between your thighs or grip around them with your inner thigh muscles is very sexy.
Wide leg squat
Hold onto the back of a chair with your legs wide apart and turn out from the inner thighs (almost like you are trying to wrap the inner thigh to the front of the body).
Sink into a low squat with your knees over your ankles, and pulse eight times – small pulses, not bouncing – then straighten up in the legs.
Repeat this four times – or until you feel the burn.
In a standing position – holding the back of a chair, lift the heels away from the floor so you are pushing into the balls of the feet. Bend the knees and keep the inner thighs turned out.
Pulse the knees, focusing on using the inner thigh, and push out towards the back of the body – small pulsing moments.
Lying on the floor on your back, place your feet on the floor, knees to the ceiling, hip-width apart.
Place a ball or cushion between your thighs. Lift your pelvis up to the ceiling so you are creating a ski slope or bridge with the spine.
Hold the position and then squeeze the ball or cushion eight times. Lower your hips down to the floor, lift again and repeat four times – or until you feel the burn.
Pelvic floor and abdominals
This is important for physical control, externally and internally.
Get into four-point kneeling – all fours on your hands and knees.
Arch the back up into cow and then back through to cat. Focus on using the lower abdominals and the pelvic floor to begin the movement.
Feel as if you are drawing your sit bones inside your body. Repeat slowly for eight repetitions and then do small quick movements for eight. Repeat four times.
Stand holding onto the back of a chair. Raise onto the balls of your feet and bend your knees keeping the back straight as if sliding down a wall.
Hold this position and tuck your pelvis under your body as if you are trying to tuck your pubic bone up towards your navel.
Repeat for eight slow counts and then eight quick repetitions.
Squeeze your glutes as you do this and again feel as if you are drawing the sit bones inside your body and the lower abdominals in towards the spine.
This is great for holding yourself up above the other person and controlling your movement.
Hold a plank position, drawing the abs in and keeping the hips raised but not above the back. Draw the shoulders away from the ears and hold.
Like a plank, but bring your feet slightly closer to your hips, hovering your knees an inch off the floor. Hold for as long as you can.
From the bear position begin to raise your hips up and then lower back down to the hover position. Repeat eight small raises and do three sets of this.
It’s all about the bum. The pelvic thrust is initiated from the glutes. Get those muscles activated and you can go on and on.
Start with your feet in parallel. Sit down as if you’re sitting on a chair or stool. Pulse small movements down with the weight in your heels and the outside edges of your feet.
Squat pulses with raises heels
From the same squat position, holding onto the back of a chair, lift your heels and repeat the pulsing squats.
Squat step outs
From that same position, step alternating legs out to the side and then back in again, taking your leg to just beyond hip width.
Keep alternating the step outs.
How long can you go on for? Round two anyone?
From a plank position with straight arms, draw alternating knees in towards the chest as if running. Keep the pace up and keep your structure solid.
From a wide squat position, jump up in the air.
As your feet land, reach your arms out and place them on the floor under your shoulders. Then jump both legs out to a wide plank position.
Next, jump both of your feet back in towards your hands and reach back up into the starting squat position.
Repeat this move as quick as you can for as long as you can.
I am Team GB
Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.
Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24thAugust.
Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.
To Join the Team and be part of The Nation’s Biggest Sports Day sign up at: www.IAmTeamGB.com
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