During sexual activities, a huge number of muscles are engaged, which during our standard day either rest or engage alternately, rather than simultaneously with other muscles. And the last thing you expect from your body during the process of pleasure (especially at the most critical moment) is fatigue and loss of endurance. Dr. Patti Britton, a sexologist and author of the book The Art of Sex Coaching: Expanding Your Practice, believes that you will be able to enjoy sex much longer and expand the range of sensations if you properly prepare your body. This means strengthening those muscles that usually work during sexual activities in certain positions but are not used as intensively in everyday life.
Position: missionary
Exercise: push-ups "cobra"
BJ Gaddour, CEO of Men’s Health StreamFIT, says that strong arms are needed for this position to hold yourself in an elevated position for a considerable time. A tired upper body puts additional strain on the lower back, which definitely does not add to the pleasurable sensations. Push-ups and "cobra" help strengthen the necessary muscles.
Execution. Get into a plank position. Do a push-up, lower yourself as low as possible and literally hold 5 cm off the floor for a few seconds. Squeeze your glutes, lower your hips to the floor, straighten your arms, and extend your upper body upwards as if performing the cobra pose or emerging from the water. Reach up with the crown of your head. Hold for a few seconds and return to the bottom position of the push-up (arms bent at the elbows, body straightened and 5 cm off the floor). This is one repetition. Without raising your body back up to the plank position, repeat these "dives" 10 times.
This video shows similar push-ups. You won't need to sharply raise your hips and pelvis upwards. You only need to repeat the first part with the push-up and emerging.
Position: cowgirl
Exercise: bridge with straight legs
In the cowgirl position, the girl is on top, but that does not mean you can simply lie back and enjoy the view. Britton advises helping your partner make this simple position truly unforgettable.
In order for the cowgirl to enjoy herself, you must provide her with a strong foundation, and for that, you will need strong glutes and thighs. To adequately fulfill the role of the stallion, you will have to work hard on certain muscles. BJ suggests adding a bridge to your workout. It engages the abs, thighs, and glutes.
Usually, when performing a standard bridge, we bend our legs at the knees and push our hips up, squeezing our glutes and pressing our hands into the floor. In our case, we need to perform a slightly modified version of this exercise.
Execution. Lie on your back, legs straight, arms extended at your sides at a 45-degree angle to your body, palms pressed to the floor. Lift your hips, pushing through your heels and palms on the floor while squeezing your glutes tightly. Hold for 30 seconds and return to the starting position. With each new workout, increase the time by 15 seconds and gradually bring it up to 2 minutes.
Position: partner standing, partner sitting and wrapping his thighs with her legs
Exercise: squats with a sandbag
In this position, the girl sits on the table facing you, wrapping her thighs around you. You, accordingly, must not only hold her but also manage to move your pelvis and thighs. Just because the partner has a support does not mean you can just sit her on the table and relax. The table (windowsill, railing — anything) in this case is more for safety.
To gain maximum pleasure from this position, a very strong upper and lower body is needed (to hold and squat). In this case, squats with a sandbag will help you. This exercise not only makes you stronger but also develops stability, and the sandbag engages the chest extensors responsible for pulling the shoulders back and expanding the chest. This reduces the load on the spine.
Execution. Stand straight, feet shoulder-width apart, take the sandbag, hug it with your arms, and hold it vertically against your chest. Slowly lower yourself into a deep squat, hold at the bottom for a few seconds, and return to the starting position. Perform from 5 to 10 repetitions. Hold statically in the lower position: start at 10 seconds and gradually bring it up to 30 seconds.
If you do not have a sandbag, you can use a weight plate or dumbbells. In this case, your elbows should be directed strictly downwards, and the additional weight pressed against your chest.
Position: face to face
Exercise: corner
In this position, you are on the bottom, and the main initiative belongs to your partner, but you won't be able to relax here either. This position provides very close contact between the bodies, however, many men complain of back pain because the partner is sitting on their knees.
Why does this happen? When making forward movements while sitting, the primary load is on the hip flexors and core muscles. Strengthening them will help you with the "corner" exercise. The higher you can raise your legs and the longer you hold this position, the less discomfort you will experience while practicing the "face to face" position.
Execution. Sit on the floor. Lean back and lift your legs off the floor so that there is a 45-degree angle between them and your body. Hold this position for a minute. Simplified version: legs bent, torso supported on hands.
Position: doggy style
Exercise: thrusting hips forward from a kneeling position using a resistance band
It is no secret that this position is one of the favorites for many due to the view and the possibilities it offers. You can expand the range of sensations by strengthening the thigh and glute muscles and increasing flexibility in the hip joints. The exercise using a resistance band — thrusting hips forward while on knees — is perfect for this.
Execution. Attach the resistance band to two supports (for example, a pull-up bar). Kneel between the supports and position the band at hip level. Lower your pelvis to your heels.
From this position, squeezing your glute muscles tightly, push your hips and pelvis forward. Hold for a few seconds and return to the starting position. Perform 10 such repetitions.
If you do not have two supports, you can attach the band to one, making a loop out of it.
Option with two supports:
Option with one support:
