To get good results with anything (sex or a workout), you need consistency. Being consistent with your workouts and your sex life will not only burn calories and lower your stress level, but it will keep your heart pumping and your partner happy. That said, there is a lot to learn about the subject of sex from a fitness perspective. Here are a few "sexercise" tips you may not know.
Sprints
Why: Stamina in the bedroom will make a lasting impression -- let's make sure it's a good one. Cardio exercises increase your stamina for both short, intense bouts as well as longer, less intense bouts.
What: Do treadmill sprints for 30 seconds, followed by a slow jog for 2 minutes. Repeat this sprint-jog interval 10 times (25 minutes).
Hip Lifts
Why: When on bottom, the key muscles are your hamstrings and glutes. They need to be strong to help you lift up and have the endurance to keep going.
What: Do booty-bridge hip-lift exercises facing up with a weight on your lap. Start with 3 sets of 15 reps with a 10-pound weight and progress to 4 sets of 20 reps with a 20-pound weight. And if you really want to make a lasting impression, try doing these on one leg!
Stiff-Leg Dead-Lift Supersets
Why: When on top, you need a strong lower back and hips, as well as strong arms to hold your body in position. Stiff-leg dead lifts and moving planks are great sexercises to target these key muscles. Supersets are a way to build both strength and endurance in the muscles so you have power but can keep going.
What: Start with 3 sets of 15 reps of the stiff-leg dead lift, immediately followed by 30 seconds of the moving plank (left to right), then progress to 4 sets of 20 reps of the stiff-leg dead lift and 60 seconds of moving plank. Try doing them as supersets (perform a stiff-leg dead lift, then immediately do moving plank, then rest).
Dead Lift From Floor To Shoulder Press & Wood Chops
Why: When holding someone while standing up -- yes, I said "standing" -- you need a strong upper back and shoulders to hold them, as well as a strong core to balance you while you’re moving.
What: The dead lift from floor to shoulder press is a great combo sexercise for the back and arms, and wood chops really target your obliques and other key core muscles. Perform them as a superset by starting with 3 sets of 10-12 reps of dead lifts from floor to shoulder press, immediately followed by 10-12 reps of wood chops. Progress to 4 sets of heavier weight for 8-10 reps of dead lifts and wood chops, with less rest between supersets.
Curls For The Girls
Why: When changing positions, you need strong biceps and a good hand grip to pick her up.
What: Curls for the girls will target the biceps, but lift your elbows up to shoulder level at the top of the curl to build greater lifting strength. To strengthen your grip at the same time, try wrapping a small hand towel or washcloth around the shaft of the dumbbell so your hand and fingers are spread out more while holding the weight; this will make your bicepts work harder when you curl.
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