Looking for a way to spice up your sex life? Exercise could be the answer. These exercises may not replicate typical sex moves, but each one will improve your sexual skills and performance. Working out will not only increase your sexual endurance, but it will also increase the amount of testosterone you produce, which will undoubtedly give rise to your desire and improve your performance.

Improve Thrust

The Exercises

The plank: Lie down on your stomach on a floor mat. Place your weight on your toes and forearms, and raise your body off the mat. Make sure your shoulders and back are perfectly parallel to the floor, and that your back isn't arched. Hold this position for two minutes. Focus on keeping your stomach tight and your back straight; this will work your entire core.

Swiss ball crunches: Position the small of your back on a Swiss ball. Place your hands behind your head and slowly raise your upper body until you feel a strong tension in your abdominal muscles. Return to the starting position and repeat. For an added challenge, hold a five-pound weight over your head while completing the movement.

Leg raises: Lie down on your back and, keeping your legs straight, lift them until they are at a 90º angle with the floor. Carefully return your legs to the starting position (but don’t let them touch the floor) and repeat the lift. To prevent lower back pain, keep your lower back pressed flat against the mat.


The Benefits

A strong, controlled thrust can drastically improve how sex feels for both you and her. If you have weak abdominal and core muscles, you simply will not have the strength and power to maintain it, which will result in random and awkward movements. By performing these exercises at least twice a week, you will strengthen your core and thrusting abilities.

Improve the Missionary Position

The Exercises

Pushups: This is a standard exercise that you’ve been doing since you were a kid. Try to add variations, such as one-hand pushups or clap pushups, to increase the difficulty.

Bench press: Using free weights, perform the flat bench press, incline and decline. Vary the width of your hand positioning in order to also work your triceps.

The Benefits

By strengthening your chest and triceps, you will increase your ability to hold yourself over your girl for an extended period of time; this will make her more comfortable because you will not need to rest any of your weight on her. You will be able to focus on pleasing her using all the tricks you know — even eye contact.

Improve the Woman-on-Top Position

The Exercises

Squats: Place a barbell across your shoulders (a squat rack may be required). Keeping your back as straight as possible, bend at the knees and squat as low as you can. You will likely start to lean forward a little in order to maintain balance, which is fine as long as you do not arch or hunch your back. Rise to a standing position to complete one rep, and repeat.

Deadlifts: Place a barbell on the ground in front of you. Stand with your feet slightly wider than shoulder-width apart. Bend over, keeping your knees slightly bent, and grasp the barbell with both hands. Use your glute muscles and lift the barbell until you are standing upright; keep your back as straight as possible throughout the entire movement. Return to the starting position to complete the rep, and repeat.

Lunges: Hold a pair of dumbbells and take a large step (or lunge) forward. Slowly lower yourself and bend your knee until your front leg is at a 90º angle with the floor. Stand and repeat the motion with the opposite foot. To prevent injury, ensure that your knees never go further than your toes.

The Benefits

Many men make the mistake of letting the woman do all the work during woman-on-top sex. However, if you use your glute muscles to raise and lower your pelvis off the bed, it will double the intensity. Additionally, if you ask her to stay still while you do this action alone, she will really experience a sense of deepness as you move in and out of her. Incorporate these exercises into your weekly workout and you will have the muscular strength to accomplish this.

Improve Stamina

The Exercises

HIIT sprints: Get on a treadmill, bike or elliptical machine and set it at an all-out pace for 30 to 60 seconds. Go as hard as you can, then back off to a gentle pace for 60 seconds to 2 minutes. Repeat this process six to 10 times. HIIT increases your endurance more quickly than running for an hour at a moderate pace.

Perform sprints once or twice a week in addition to your weight workouts; soon enough, you will be ready when she wants to go for round two.

The Benefits

Not having enough stamina can kill sex in a second. If you get tired after 10 minutes, it will be hard to give her the multiple orgasms she desires. A great way to beat this problem is to perform "smart" cardio exercises. That doesn’t mean running on the treadmill all day — after all, you need some energy to actually have sex! Otherwise, what good is any of this training?

Flex Your Love Muscle

You will be amazed at how much what you do at the gym can affect how you feel when you're having sex. Not only will she enjoy it more, but your orgasms will intensify as well. Working out in general is an excellent way to keep your libido healthy, but next time you’re looking for a way to rev up your performance in the bedroom, instead of trying new positions in bed, try these exercises.

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