Sexual prowess. For many people, it’s high on the list of things that would be great to master. Moderate to high endurance and flexibility can go a long way toward improving your performance in the bedroom, right?
Well, here are three easy moves from fitness experts that will help you up the ante in the sex department.
Feel like you need to boost your limberness? Then stretch out one of the culprits that commonly puts a damper on great sex: tight hip flexors. To help loosen and strengthen your pelvic region, Sylwia Wiesenberg, a National Academy of Sports Medicine certified trainer and founder of the Tonique Method, recommends doing 30 to 50 pelvic lift reps. Perform a pelvic lift by lying flat on your back with knees bent, feet flat on floor about hip-width apart. Lift your pelvis off the floor and raise your hips as high as possible, squeezing buttocks. Hold for one count, then slowly release hips back down to the floor. As you finish the reps, keep your pelvis elevated and begin to pulse slightly while squeezing your butt and keeping your core tight.
Lying down and stretching out your body won’t do much when it comes to increasing your abilities in bed, says New York City-based holistic fitness trainer Jonathan Angelilli, aka the Exercise Alchemist. Instead, work those hip flexors by doing isometric lunges. (In yoga, think Warrior 1 and Warrior 2 pose.) Take a big step forward and descend into the deepest lunge position you can hold. Stay in the lunge position for 30 seconds. Do three to five lunges on each leg.
Wide-Knee Plie Squats
In 2010, one third of Brits polled reported having a sex-related injury (and in our experience, nothing kills a good bedroom sweat session faster). As a preventative measure, Angelilli and Wiesenberg both recommend doing a hip-opening exercise such as squats. Stand upright with feet in a wide stance, toes pointing outwards and aligned with your knees. Bend knees, dip into a squat and return to your starting position. “This move helps to stretch the inner groin and also adds resistance,” says Angelilli, “so you are strengthening while lengthening.” Begin with one set of 15 and add sets as you gain flexibility and strength.