Improve your performance in the bedroom with these simple exercises
Get a body made for sex
Having sex uses a lot of tiny muscles you don’t normally use during the course of the day unless you happen to be a gigolo or an alligator wrestler. So we asked personal trainer Jeff Bell, who specialises in exercise for sexual health benefits, to put together a workout that’s not only a terrific calorie-burner and fitness-booster, but will also prep your body for better performance in bed.
It will make it easier to support your body weight for longer periods of time when you are on top, or to support hers when you try something more adventurous.
This workout is taken from the Men’s Health Big Book Of Sex, which is packed with more sex-boosting workouts, including the innovative Couples Workout that you can do with your partner.
Stability ball decline press-up
Works shoulders, chest, triceps, and abs, for greater upper-body support when you’re on top
Kneel with a stability ball behind you and place your hands flat on the floor, shoulder-width apart. Place your shins or toes on the ball and get into the standard press-up 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. Do 3 sets of 10-15 reps. Rest for 30 seconds between each set.
Lying gluteal bridge
Strengthens gluteals, hamstrings, pelvic muscles, and builds stability in the lower back for lifting and thrusting power through the hips
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 bottom off the floor until your body forms a straight line from your knees to your shoulders. Hold this position for 3-5 seconds, then slowly lower yourself to the floor and repeat the move 12 times. Rest for 30 seconds and repeat for a total of 3 sets.
Targets the quadriceps, glutes, and calves, but also works the arms and back for holding your partner
Hold a 12-25kg sandbag in your arms with an underhand grip. Stand tall with your feet hip-width apart. Brace your core and stick your chest out.
Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then push yourself to the starting position as quickly as you can. Repeat the move, this time with your left leg forward. Continue alternating this way for a total of 20 reps. Rest for 30 seconds and repeat for a total of 3 sets.
Strengthens the shoulders, chest, triceps, lower back, and abs for greater staying power
For this move, you need to be wearing socks on a slippery floor surface. Assume the press-up position, with your hands flat on the floor, shoulder-width apart, arms and legs straight, and feet 15cm apart.
Keeping your hands in place, slowly slide your body back until your nose is pointing down at the space between your hands.
Slowly slide your feet forward by bending your knees. That’s 1 rep. Continue moving backward and forward for 12 reps. Rest for 30 seconds and then do 2 more sets.