You already know that working out is the surefire way to enhance heart health, boost your mood and tone your tummy — blah, blah, blah. Now it’s time to consider the libido factor. “Women that are physically active report greater sexual desire, arousal and satisfaction than women that are sedentary,” says Miami-based personal trainer Atanas Oyugi. “If you feel better about your body, you will feel less self-conscious naked and be more uninhibited.”
Still, it doesn’t matter whether your body already looks Instagram-ready (lucky you) or if you’re feeling out of shape— practicing specific mat moves can liven up your night moves.
Here’s your go-to guide! Just note that reps and consistency depend on a woman’s age and fitness level, so consult a professional before striking a pose.
Lying leg raises:
Lie with your back flat. Keep your legs extended, as straight as possible with your knees slightly bent. Raise one leg until you make a 90-degree angle with the floor, then switch off. The move engages your lower abs, thighs and glutes (read: the muscles you need for missionary-style thrusts). It also challenges your hip flexors — which include the psoas muscle that connects your spine to your legs — that enable you to rotate your thigh bone. “It’s helpful in sustaining certain position in bed,” notes Vince Sant, the cofounder and lead trainer of the online platform Vshred.com.
Doing these modified sit-ups leads to a strengthened abdominal core, which gives you the ability to try passion-stimulating sex positions. For added benefit, Sant recommends lying on a stability ball while doing the crunches. The added apparatus aids balance and strengthens your back. A strong back can prevent injuries.
Here’s a glute exercise designed to improve strength and power (and gives you a firmer butt to boot). A strong and controlled horizontal thrust is vital to help you get comfortable with more sexual positions, Oyugi says. “It also aids in increasing your mobility and range of motion.”
The repetitive motion — pretend like you’re going to sit down in a chair — increases blood to the pelvic region. That’s a plus, Oyugi says, because it may energize your libido to make orgasms more intense: “They’re an incredible exercise for enhancing sex because doing squats will strengthen your lower body for a more powerful thrust whether you’re top or bottom.”
This forward-positioning exercise is “great for building strength, endurance, mobility, balance and core stability,” Oyugi adds. “It also helps out with your performance by providing a dose of balance and hip flexor mobility, both of which are important when engaging in sexual activity.”
If your partner likes you being on top, this classic exercise will condition your upper body and core as it strengthens arms, shoulders and chest. Push-ups also help maintain a dominant thrust and increased energy. “Remember to find ways to practice progressive overload and other resistance training by adding weights or increasing repetitions,” Sant suggests.
If you want to avoid feeling sore in bed the next morning, try this seated stretch. How to do it? Sit up straight and tall with your knees bent. Bring the soles of your feet together, knees opening to sides. Grasp feet and ankles and slowly lean forward. “It helps target the groin and inner thigh,” Sant explains. Try it after regular leg stretches.