The exercises are the most common and familiar, it's just that before we somehow didn't think about which muscles work during sex in one position or another. The favorites of the selection are various squat variations and flexibility exercises.
1. "Frog"
This exercise is from yoga instructor Leslie Howard from Oakland. "Frog" opens up the inner surface of the thighs and pelvic floor, making your hip joints more mobile.
It is performed easily. Lie on the floor on your stomach. Fold two towels in half and place them so that they support the pelvis and thighs. Extend your arms forward. Bend your arms and legs at a right angle to create a position similar to a frog. Hold this position for 3 minutes and then return to the starting position.
Another option is the well-known "frog" stretch before the transverse split.
2. Squats with a ball between your back and the wall
There are many positions in sex where you need to be in a semi-squat or deep squat, and sometimes also springing. Static exercises are generally not as easy for many as dynamic ones. Personal trainer Nancy Krank believes that static squats with a ball between your back and the wall work well your glutes, quadriceps, and hamstrings, which helps get used to such loads.
In the lower position, hold for 15–30 seconds and return to the starting position. It is recommended to perform five repetitions.
3. Bridge pose
This asana is considered a precursor to Kegel exercises and pelvic tilts. It strengthens the glutes, inner thighs, hamstrings, and stretches the hip flexors. Another plus: a large amount of blood flows to the pelvis, awakening the pelvic floor muscles and activating the female genital organs.
Perform the exercise, holding at the top position for 30–60 seconds.
4. Low squats with side lunges
These squats strengthen the glutes and inner thighs, develop flexibility and, if you believe this article, will allow you to explore the G-spot in almost any position. So it’s worth trying. Perform 10–20 repetitions of this exercise.
You can also do standard squats with side lunges, doing 10 repetitions on each leg.
5. Push-ups with leg abduction to the side
This variation of push-ups is quite difficult to perform not only for girls but also for some guys, but they are definitely worth paying attention to! The suggested scheme is two sets of 10–15 repetitions, but for starters, one set is enough.
6. Standard squats
Standard squats can be performed both with a barbell and without it — the technique is the same. Debbie Mandel, a fitness expert and stress expert, says that squats make your butt and legs beautiful and also improve blood circulation in the lower body. The internal organs receive better blood supply, which may lead to a bit more pleasure. The recommended number of repetitions is 15–30.
7. Back bends from a kneeling position
This exercise strengthens the thighs, stretches the iliopsoas muscle, makes you stronger and more flexible, and expands your range of motion in bed without fear of injuring your lower back.
8. Butterfly pose lying down
The exercise opens the hip joints and stretches the inner thighs. If you perform it regularly, holding in that position for 20–30 seconds, you can say goodbye to the scary clicks in your hip joints and enjoy much more in some positions when your partner is behind you.
9. Tricep push-ups with support on a chair
First of all, strong and toned arms are beautiful. Secondly, they will allow you to get much more pleasure in bed (the triceps are involved in many positions) than weak and trembling arms that cannot support your own body weight.
The recommended number of repetitions is 10–20.
10. Twists with a fitness ball or TRX loops
This exercise develops balance, strengthens the core and arm muscles, helping to avoid accidental back injuries in moments of passion, as well as increasing your endurance in positions on top. Perform 2–3 sets of 10 repetitions each.
By the way, you can train together with your partner: we also took care of the men. ;)
