Best Workouts to Prepare for Sex: Beginners Part 1

By: Jen Simon

All the Gain with None of the Sprain or Strain

So it’s 5 a.m. and my day starts out like this:
Friend: “hey…thanks for working out with me…my chest and arms are getting stronger!”
Me: “No problem I can see the difference”
Friend: “Yeah my wife can too…”
Me “Oh I bet she can…(laugh)”
Friend: “For the first time I can hold my self up and have sex”
Me: “Really…how did you use to do it?”
Friend: “I would just lay/collapse on top her and then just do my thing”
Me: “Oh….”

Sex. It can be fun and silly, exciting and hot, but no matter what, it’s always hard work. There are countless positions you and your partner can engage in, but whichever one you choose, your body is in for a workout. Sex can burn up to 300 calories! Plus it’s way more fun than going to the gym. But in order to get the most out of sex, you’ve got to build up strength and stamina in the muscles you’ll use most.

To learn about the best exercises to ready your body for sex, I consulted my friend Kara, who’s training to become a certified Pilates instructor. “It’s all about the core,” she insisted. Your core refers to the 3 T’s: tummy, thighs and tush. Nearly every movement in Pilates emphasizes your core, building and firming your muscles. Your core is responsible for strength and balance, two, well, core necessities to having good sex.

But, what do you do if you’re not the Pilates type or you don’t have the time or funds necessary for hour-long classes? Don’t worry, there are quick and easy exercises you can do at home that won’t cost a thing. And you can use these exercises throughout your life – whether your relationship is just beginning or you’re looking to spice things up.

Beginner

These positions aren’t just for beginners, per se; they’re enjoyable at any stage of a relationship. They just require less muscle strain and are easier on your body.

Position: Missionary Style

Sure, this is the standard sexual position, but that doesn’t mean it’s boring or even easy. You need to maintain your balance and composure while you’re over her. And perhaps more importantly, you need to have the arm strength to stay above her.

Exercise: Push-Ups

Push-Ups. Lots of ‘em. The important aspect to the push-up is to make sure your abs and butt are engaged. Keep your tummy tight and your butt clenched. This is exactly the position you’ll need to hold while you’re over her, so practice, practice, practice.

Position: Cowgirl

Having her on top of you is a favorite for many reasons – not only does it feel good, but it’s hot – you get to watch her moving on top of you. And, not only do you get to watch her boobs, this position allows you easy access to them. But just because you’re on your back doesn’t mean you’re not doing any work. You’ll want to guide her hips, rocking her back and forth.

Exercise: Bicep Curls

Bicep Curls. No gym membership? No problem. Either buy some free weights or improvise with what you have at home. Gallons of milk, bricks, or even a laptop can provide great resistance. Just make sure your feet are firmly planted on the floor and you don’t lock your knees.

Position: The Chair

When she straddles your lap, you’re given many of the same advantages as when she’s on top of you while you’re lying down. Like “Cowgirl,” she’s bouncing on top of you, her breasts front and center. Also like that position, she’s in control. But unlike merely lying down, you’re sitting up-either propped against your headboard, your couch, or in a chair. In order to maintain this position, you’ll need to rely on the strength of your abs and butt.

Exercise: Hip Raises

Hip Raises. Mistakenly thought of as a “women’s” exercise, hip raises are a great way to work both your abs and butt at the same time. Lie on the floor with your knees bent and shoulder-width apart and your feet flat on the floor. Raise your hips and pelvis, clenching in your buttocks while you suck in your belly. A few of these a night and you’ll really start to notice a difference.

Position: Number Four

Number Four? What’s this all about? Well, it’s what this position looks like – she’s sitting on a counter or a table (or the bed if it’s high enough) and you’re standing in front of her. Before her legs totally wrap around you and bring you closer, you’re like the numeral four. This position is all about strong abs and clenching your butt.

Exercise: Wall Squats

Wall Squats. Stand with your back pressed entirely against the wall and slide down until your thighs are parallel with the floor. This will work your abs and butt and (bonus!) your thighs too. Want to challenge yourself? Add arm weights for extra resistance.