Exercises For Better Sex

Exercises for Better Sex

By Myatt Murphy

When it comes to sex, it's the muscles men rarely pay attention to that determine whether they're a good lover or a great one. Doing the right exercises can make a world of difference in the bedroom, which is why we asked Cynthia Conde, celebrity trainer and star of the upcoming reality show 'Bridal Bootcamp' for her picks for the fitness moves that will improve common sexual positions.

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Missionary Position

Most guys are top heavy, which makes holding themselves up in the missionary position hard to do, especially for minutes at a time. "Being able to support yourself in a push-up position takes not only strong muscles (particularly the chest, shoulders and triceps), but a lot of muscular endurance as well," says Conde.

Perform It Better With This Move

Ideally, you should perform this move on a slippery floor surface (wood or linoleum works best) and wear a pair of socks on your feet.

Get into a push-up position, hands flat on the floor, shoulder-width apart, arms straight and elbows unlocked. Straighten your legs behind you, feet together. Keeping your arms straight and your hands pressed into the floor, slowly push your body back so that your feet slide backward, then stop once your eyes are staring straight down at the space between your hands.

Next, slowly move your body forward so that your feet slide up as well, then stop when your stomach is almost over your hands. Continue moving backwards and forwards 12 to 20 times. Try to do two or three sets total.

Cowgirl Position

When a woman's on top, she can make contact with, and get friction from, a man's pubic bone. "Being able to shift your pelvis upwards and towards her -- using your glutes, hamstrings, abs and pelvic muscles -- can increase the amount of friction she receives, making the position more pleasurable for her," says Conde.

Perform It Better With This Move

Lie on your back with your knees bent, feet flat on the floor and your arms down at your sides, palms down. Keeping your feet and hands on the floor, slowly raise your butt up towards the ceiling as high as you can until your body forms a straight line from your knees to your shoulders. Pause for one to two seconds, then slowly lower your butt down to the floor. Do as many repetitions as you can, rest for 15 to 30 seconds, then repeat.

Standing Positions

"Being strong enough to stand with her arms around your neck and her legs wrapped around your waist takes serious lower back and leg strength," says Conde. But even if you have that power, being able to maintain it long enough for her to enjoy the weightlessness of the position is a different story.

Perform Them Better With This Move

Stand straight, with feet shoulder-width apart holding a light barbell on the floor in front of you, (The bar should be directly over your toes.) Bend your knees and grasp the bar with an alternating grip (one facing palm in; the other facing palm out) and your hands slightly wider than your knees. Keeping your head and back straight, slowly stand up, keeping the bar close to your body as you lift, until your legs are straight (knees unlocked). Pause, then slowly lower the bar back down to the floor. Do three sets of 15 to 25 repetitions, resting 60 to 90 seconds between sets.

Wheelbarrow Position

"Holding a wheelbarrow position relies mostly on your upper back and trapezius muscles -- the ones that run down from the top of your neck to your shoulders," says Conde. Holding a woman at the waist-with her legs wrapped behind you -- and thrusting forward requires the same strength and endurance from these same muscle groups.

Perform It Better With This Move

Stand with a heavy dumbbell in each hand, arms hanging at your sides with your palms facing each other. With your back straight and head facing forward, slowly raise your shoulders as high as you can. Be sure you don't bend your arms as you go, or you'll take the tension off your upper back and trapezius muscles. Hold this position for 1-2 seconds, then slowly drop your shoulders back down as far as possible. Do three sets of 8 to 12 repetitions.

Perform Any Position Better

"Participating in a regular cardio program is essential for improving your performance in the bedroom," says Conde. That's because strengthening your heart is the key to boosting your stamina and endurance, which helps men achieve longer love-making sessions without feeling too fatigued. Conde recommends doing some form of cardiovascular exercise four days per week for 25 minutes a session. Any form of aerobic activity will do -- running, cycling, circuit training, stairclimbing or using the elliptical machine -- but never stick with one set pace or level of resistance. Instead, do some sort of interval training where you switch between a low-intensity workout to a high-intensity workout-the pacing doesn't just mimic a typical love-making session, but it is also more effective for strengthening your heart.
For example, after warming up with a low speed for five minutes, try exercising at a fast pace (85 to 90 percent of your maximum effort) for 15 seconds, then exercise at a slow pace (60 to 70 percent) of your maximum effort) for 45 seconds. Keep switching between the two for the entire 25 minutes.