We’ve done the math and the findings are in: don’t expect great sex to be a helpful calorie-burner— or the best way to be physically desirable.
Sex is, of course, a form of workout on its own. A small study found that for women, sex burns about 4.2 calories per minute, for men, and 3.1 calories per minute. But it’s not necessarily a win – win option with the average sex session under 20 minutes. The same study showed that more calories were burned 30 minutes on a treadmill: 276 calories for men and 213 calories for women.
Yet science is first pointing fingers at the gym to burn calories for more feel-good sex. You may have learned that the benefits are working out — this is exactly why. To feel excited, the body performs the same functions as when you’re exercising. It means your body stimulates its heart rate, blood pressure and flow, respiratory rate, and muscles while you’re getting sweaty in bed. Just like in a gym session. Working out also enhances perception of the body, which research shows may increase body sensations.
So what part of your body are you supposed to given extra hard work?
Luckily, there is some work that might apply to muscle groups. For starters, muscles in the pelvic floor! One study found that an eight-week pelvic muscle exercise routine could improve strength and sexual self-efficacy–or the “belief of the woman in her ability to successfully perform sexual acts and sexual emotional reactions”–after delivery, even after childbirth.
We have built a workout for you to target the main muscles for better sex, keeping the science in mind. Welcome to the “better sex” workout, the routine where you finally pay off “practice makes perfect” as you fine-tune your body before the big performance.
Better Stronger Sex
It’s time to make the most of the feel-good endorphins and the renewed strength that a workout can provide. Set a 20-30 minute timer and repeat this routine until the timer is off or three times to complete this routine.
1. Twenty seconds walk.
2. Bridges of Glute for 15 reps.
3. 10 to 15 reps Jump squats.
4. 10 Kegels holding for 5-10 seconds each.
5. Push Ups for reps of 10-15.
6. Pigeon pose, Both sides kept on for 1 minute.
Practice this routine and let it lead under the sheets to a little extra excitement.
After having sex, it may also help to do this exercise. One study found that general exercise immediately prior to sexual activity increased the anticipation of women taking antidepressants.
How to Do Each Exercise
Planks are easy, but basic is definitely not. Core strength is essential for good health for both men and women, including age. This develops the muscles around the stomach, back, and pelvis, all of which can make a difference in bed to last longer.
Needed equipment: none
1. Start and drop to your elbows in a push-up position. With your toes on the floor, your feet should be less than the shoulder-width apart.
2. To avoid your lower back sagging, your core needs to be solid. In order to maintain a straight line, your shoulders should roll back and down, and your neck and head should be neutral.
Not only do Glute bridges work on the pelvic floor, they even allow the hamstrings and glutes to push easier, giving you and your boo more pleasure. We don’t very often use our glutes, so you can build muscle memory by stimulating them. This is going to be handy when it comes to trying out different sex roles.
Equipment needed: if you need a workout, a light dumbbell or weight plate.
1. Lie on a mat, knees bent, feet on the floor on your hands, and palms on the floor. Place the dumbbell or plate on your pelvis (carefully!) if you want to use added weight, stay with your hands as you go.
2. When you drive through your heels, concentrate on your core, lift your pelvis off the ground. Make sure that the upper back and shoulders stay glued to the mat.
3. Once you arrive at a stiff bridge position, relax your glutes. Then lower the back down slowly.
Would you like more stamina during romps in your bedroom? Incorporate a little HIIT into your routine (high-intensity interval training). This can prepare your body for intense sex sessions or marathon sex. Jump squats are nice to raise the heart rate, plus they boost the strength and stability of the legs in case you are interested in trying out some new positions with your partner.
Needed equipment: none.
1. Stand apart and arms down at your side with your feet around shoulder-width.
2. Squat down, put your arms in front of you (or anything that feels comfortable).
3. Jump up and push your arms down to your sides with the momentum as your feet fall off the table.
4. When the feet return to the ground and arms return, drop into another squat immediately.
Stronger muscles in the pelvic mean stronger O! Researchers looked at 176 women around the age of 37 and found that the role of pelvic floor muscle is linked to orgasms and excitement. In addition, stimulating those muscles at the right time can also maximize male partners ‘ satisfaction.
Needed equipment: no.
1. In order to effectively execute Kegel exercises, you must first recognize the right muscles. Stopping urination midstream is the easiest way to do this. The muscles used in Kegels are the ones that help you do that.
2. Contract these muscles and hold on to a 10-second mark. For 10 issues.
Consider your target 5 seconds if you’re just starting and slowly make your way to 10.
3. Consider your target 5 seconds if you’re just starting and slowly make your way to 10.
Practice Kegels 10 times, 3 times a day for best results— not just during the workout. The great thing about Kegels is that at any moment, at work or while watching TV, you can do them.
Pushups are a must for people who want to play with positions or trying new things as well as being a perfect whole-body workout. In positions that require the entire body to participate, the body and arm strength that pushups create is essential.
Needed equipment: none.
1. Start straight with your arms and split palms shoulder-width so that your shoulders are over your hands directly.
2. Hold the neutral and solid center of your head and neck so that your body forms a straight line from top to bottom. If you try the simpler version, where you hold your knees close, your feet should be hip-width apart.
3. Bend your elbows and keep going until your chest touches the ground, lower your body down.
4. Pull your hands up, spread your back. Don’t let go of your buttocks or lower back. Hold a clear neck and spine.
Pigeon pose allows for a deep stretch in your thighs, buttocks, and glutes to top it off, enhancing flexibility in your lower areas. Simply put: increased versatility is the same as better sex.
Needed equipment: no, or, if desired, a yoga mat.
1. Start with all fours.
2. Bring forward your right knee and let it rest behind your right wrist. Swing up and to the left your right foot, putting your right ankle above your left hip.
3. Continue straightening and moving your left leg behind you, pointing your feet.
4. Bend your elbows gently down, as relaxing as it is, and let your upper body fall to the ground.During this stretch, the pelvis should be pointed to the bottom, but don’t push it.
Alternatively, find a gentler step if you don’t have this flexibility:
1. Lie on the back of the field.
2. Lift your left leg off the ground and bend your knee to create an angle of 90 degrees.
3. Bend your right leg and lean on your left thigh with your right ankle.
4. Push through your legs to reach your left thigh’s back and pull until you feel a stretch.
Follow the Science for Better Sex
Training for better sex sounds like a better option than using sex as a workout, according to science. In fact, after a satisfying meal, the calories burned is something like a cherry on top. (The fulfilling meal is our best sex workout, and the cherry on top is the extra calories lost in bed, of course.)
Remember: there is no single routine that ensures better sex, but exercise, with support of supplements for men, helps! Sex is the cause of heart rate, blood pressure, respiratory rate and muscle contractions that are highly dependent. So think about the muscles you’re using while you’re in bed and find a routine to get them ready for a nice workout session — in the gym and bedroom