Increase Your Strength and Stamina
Exercises for Better Sex
When it comes to sex, it's the muscles men never pay attention to that decide if they're a good lover or a great lover. Picking the right exercises and stretches can make a world of difference in the bedroom, if you know which ones to choose.
"Although the lower body muscles play a key role in a man's sexual performance, his upper body-especially the shoulders and core muscles-are equally important, especially if the goal is achieving maximum power, stamina and flexibility in bed," says Cynthia Conde, celebrity trainer and star of CMT's upcoming reality show "Bridal Bootcamp", which is based on her best-selling book of the same name (bridalbootcamponline.com)
To shape your body for great sex, we asked Conde for the best moves for improving certain basic sexual positions. You can do all nine, or, mix and match whichever moves you think your body-and your partner-could benefit from the most. No matter which ones you try, you're guaranteed to see-and more importantly-feel the difference.
Missionary Position
Most guys are top heavy, which makes holding themselves up in the missionary position hard to do, especially for minutes at a time. "Being able to support yourself in a push-up position takes not only strong muscles (particularly the chest, shoulders and triceps), but a lot of muscular endurance as well," says Conde.
Perform it better with this move
Ideally, you should perform this move on a slippery floor surface (wood or linoleum works best) and wear a pair of socks on your feet.
Get into a push-up position, hands flat on the floor, shoulder-width apart, arms straight and elbows unlocked. Straighten your legs behind you, feet together. Keeping your arms straight and your hands pressed into the floor, slowly push your body back so that your feet slide backward, then stop once your eyes are staring straight down at the space between your hands.
Next, slowly move your body forward so that your feet slide up as well, then stop when your stomach is almost over your hands. Continue moving backwards and forwards 12 to 20 times. Try to do two or three sets total.
Cowgirl Position
When a woman's on top, she can make contact with, and get friction from, a man's pubic bone. "Being able to shift your pelvis upwards and towards her -- using your glutes, hamstrings, abs and pelvic muscles -- can increase the amount of friction she receives, making the position more pleasurable for her," says Conde.
Standing Positions
"Being strong enough to stand with her arms around your neck and her legs wrapped around your waist takes serious lower back and leg strength," says Conde. But even if you have that power, being able to maintain it long enough for her to enjoy the weightlessness of the position is a different story.
Perform better with this move
Stand straight with a light barbell on the floor in front of you, feet shoulder-width apart (The bar should be directly over your toes.) Bend your knees and grasp the bar with an alternating grip (one facing palm in; the other facing palm out) and your hands just outside your knees. Keeping your head and back straight, slowly stand up, keeping the bar close to your body as you lift, until your legs are straight (knees unlocked). Pause, then slowly lower the bar back down to the floor. For endurance, do three sets of 15-25 repetitions, resting 60-90 seconds between sets.
Wheelbarrow
"Holding a wheelbarrow position relies mostly on your upper back and trapezius muscles-the muscles that run down from the top of your neck to your shoulders," says Conde, Holding a woman at the waist-with her legs wrapped behind you-and thrusting forward requires the same strength and endurance from these same muscle groups.
Perform it better with this move
Stand with a heavy dumbbell in each hand, arms hanging at your sides with your palms facing each other. With your back straight and head facing forward, slowly raise your shoulders as high as you can. Be sure you don't bend your arms as you go, or you'll take the tension off your upper back and trapezius muscles. Hold this position for 1-2 seconds, then slowly drop your shoulders back down as far as possible. Do three sets of 8 to 12 repetitions.
