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3 Best Exercises For The Best Sex Ever

Hint: These have nothing to do with Kegels.

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Eirian Chapman
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Getting in shape isn’t always pretty. When you’re grunting your way through the last mile of your run or when you leave a sweaty butt print on the gym equipment … well, these might not feel like your most attractive moments. But exercise in general is awesome for your sex life. These are just some of the ways your Zumba class will benefit you in the bedroom:

· Regular exercise creates lean muscle, increasing your testosterone and therefore your libido.

· Exercise can help prep you for the physical demands of sex. For a 180-pound man, one hour of sex is equal energy expenditure to 21 minutes of boxing. (Who says you can’t be a lover AND a fighter?)

· Being fit increases confidence. And we all know that there’s nothing sexier than confidence.

So, obviously, regular workouts are a must to keep things spicy in the bedroom. But which particular exercises benefit you the most? Hint: It’s not Kegels. To be able to perform in the sack, you are going to need core strength, mobility of the spine, flexibility of the hips, and cardiovascular endurance. Here are three exercises that will give you the most “bang” for your buck. (See what I did there?)

Any variation of a plank is great for core strength and stability, which is going to help us with all that sexy movement through the midsection of the body. A high plank will also train us to be able to bear our own weight so we don’t smother our loving partner.

You might also try Spiderman knees — holding the high plank and bringing your right knee to your right elbow and then your left knee to your left elbow. The Spiderman variation will further challenge the core as well as open up the hips, which comes in handy when it’s time to get down to business.

Try to build up to one minute of endurance on the high plank and then move on to the Spiderman, building up to 20 sets on each side. If high planks hurt your wrists, come down to your elbows.

Glute bridge
The glute bridge is basically a hip-thrusting action — so the sexual applications might be a little obvious. But hey, if you want to get better at any specific movement, you have to train for it. What might not be so obvious is that you are strengthening not only your glutes, but also your lower back and deep internal core muscles (here’s where we add in those Kegels, ladies).

Lie on your back with your knees bent. Push into your heels to bring your hips in the air by squeezing your bum. As you raise your hips, think about drawing in your pelvic floor and lower abs (an image that often works is thinking about zipping up tight jeans). Inhale as you lower yourself down and exhale as you rise and squeeze. Build up to three sets of 20 a day.

Cardio intervals
Your heart rate should be elevated during sex (if not, you might want to consider a new partner). And if you want to be able to sustain that state, you need to build your cardiovascular endurance.

You can do that with any activity that gets you to at least 60 percent of your maximum heart rate. Running, swimming and cycling are all great options. But I’d suggest dancing as the ultimate cardio workout for sex. Dancing improves your rhythm and timing — which are some complementary skills when making love — and, most importantly, rocking out to great music makes you feel great, which is always attractive!

And this brings me to my final point: It’s no secret that sex is mental. You can have all the testosterone and cardiovascular fitness in the world, but if your head isn’t in the game, you’re not going to score. It’s hard to feel like a sex god(dess) when you are stressed, depressed and can’t sleep. (And who hasn’t been stressed lately in our new normal?)

Enter serotonin. Serotonin is a feel-good chemical that floods your brain when you exercise. It makes you feel energized, more confident, relaxed and generally happier. And, let’s face it, a happy person is a sexy person. So the next time you are working out and catch a glimpse of your straining, sweaty red face in the mirror, just think, That person is going to be awesome in the sack.