Beyond Kegels: 6 Moves For Better Sex
PHOTOGRAPHED BY LAUREN PEARLSTEIN
Increased stamina, improved flexibility, and stronger, firmer muscles — all great fitness goals that also happen to have long-lasting (ahem) benefits outside of the gym. Yep, we’re talking about your sex life.
You’ve heard that kegels are key to your sexual pleasure, and that’s because they engage and strengthen the muscles of your pelvic floor. This area is your sexual foundation. It provides support for your pelvis and organs, and when strong, it can enhance your orgasms. But, kegels aren’t the only way to train these muscles.
This routine, developed by Roya Siroospour, the regional fitness Director for Miami Crunch Gym who is known for her sexy-and-strong classes, focuses on exercises that will maximize your pleasure. “These moves strengthen your pelvic floor, allowing for more control over your orgasms, while also engaging other important muscles used during sex,” Siroospour says.
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Sex itself is a physical activity. But, no, it doesn’t count as your only workout; you still have to log some exercise hours outside the bedroom. Still, focusing on your “sexy-time muscles” — including your hip flexors, abs, inner thighs, and butt — can have big payoffs in the sack (or wherever you find yourself) by creating body awareness, building strength (to support your weight and your partner’s), developing the stamina to reach orgasm, increasing confidence, and improving your flexibility. Plus, exercise just sounds like more fun when you know it leads to better sex.
This routine doesn’t require any equipment, and you can do the exercises at home or at the gym (don’t worry, they don’t scream “I’m working my love muscles!” or anything). Ahead, your six-move workout that’s both simple and satisfying.
PHOTOGRAPHED BY LAUREN PEARLSTEIN
Plié Squat
Targets: glutes, quads, inner thighs
Stand with your legs slightly wider than shoulder-width apart and your toes turned out. Place your hands on your hips.
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Keeping your torso long, begin to bend at your knees, lowering into a squat; aim to get your thighs parallel to the floor. Pause, then push through your heels to stand up. Do 2-3 sets of 10-15 reps.
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Hip Lift
Targets: glutes, core, hamstrings
Lie face-up on a yoga mat with your knees bent and feet flat on the floor (placed near the butt and about hip-width apart). Rest your arms at your sides with your palms face-down.
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Push through the heels to lift your hips up while keeping your shoulders flush against the floor. Pause, then slowly lower back to the ground. Do 2-3 sets of 10-15 reps.
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Seated Thrusts
Targets: glutes, quads, core, hip flexibility
Start kneeling on a yoga mat with your feet and knees hip-width apart and your butt resting on your heels. Your body should remain upright with your arms extended in front of you at shoulder height.
Adidas shorts.
Araks Antonia Bralett Flamingo, $59, available at Araks; adidas by Stella McCartney Stella McCartney Barricade Jacket, $110, available at adidas.
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Now, come away from your heels onto your knees. Keep your spine long, your knees, hips, and shoulders stacked in one line, and your arms extended.
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Keeping your torso stable, lean back, moving your body in one straight line from your head to your thighs. Slowly, come back to your upright position — that’s 1 rep. Do 2-3 sets of 10-15 reps.
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Cat/Cow Stretch
Targets: core and increased flexibility
Begin in a tabletop position with a neutral spine. Keep your shoulders over your wrists and your hips directly over your knees.
Well Kept body suit.
adidas by Stella McCartney Barricade Shorts, $60, available at adidas.
PHOTOGRAPHED BY LAUREN PEARLSTEIN
Slowly arch your back, lifting your head, chest, and tailbone up to the ceiling (cow).
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Gently release and round your back towards the ceiling, tucking your chin to your chest (cat). Slowly move through these two positions; don’t rush, the stretch should feel really good. Do 2-3 sets of 10-15 reps.
By Bari Lieberman
