Want to be better in the sack? The answer to your carnal success can be found in the gym. Here’s how to become a great sex machine through your workout.
You’ve worked hard and have the physique to attract the opposite sex.
Now you need to make sure that you didn’t just build mirror muscles and you can perform outside of your gym workouts where it really counts.
You’ll need to enhance your super strength and endurance in very specific ways to perform at your peak and have great sex.
There’s always room for improvement. Whether you’re just starting to tap into your lovemaking life or you’re well-versed in the arts of Kamasutra we have just the right workouts for better sex.
Every muscle serves a very specific purpose within the body, but in life one isolated muscle is rarely worked.
If you want to train functionally to not only improve your body but your sexual prowess, you have to focus on body positioning and movements.
The exercises are important, but so is training in specific body positions for great sex.
Typically, we mount ourselves onto a piece of equipment, sit or stand. Hopefully your great sex life is more flavorful than a plain old rice cake and you’re in more than just those traditional positions.
If you work out, you might as well use those muscles.
We can train in supine, prone, staggered stances, half kneeling and it goes on as far as your imagination will allow. There are quite a few positions the body can be trained in, far beyond the ones listed.
Hopefully the action in the bedroom is lasting longer than your typical set in the gym.
To simulate longer periods of physical activity with varying emphases, the workouts are done in a circuit fashion but taking some rest between rounds and exercises.
After all, your partner is supposed to be there to tap in when you need them.
If this sounds a little intimidating, don’t worry. Each method to improving your sex life will have two varying levels of challenge – the “Cadet Training” and the “Kamasutra Course.”
The exercises are also described so you can get right in on the action.
You Want Great Sex? Mount Up!
Lifting a partner up on countertops or going inverted from a standing position will require strength and a fortified posterior chain.
It will also require huge amounts of simultaneous stability and mobility, including shoulder mobility for lifting. The best way to simulate holding a partner is to carry some weights. This will engage the entire back, glutes, hamstrings and abdominal wall. There’s some awesome back workouts for men especially.
Both of these circuits will engage these muscles and test your ability to hold and lift any partner.
Cadet Training: Farmers Walk Circuit
#1 Single Arm Farmers Walk
3×20 meters each
Hold a moderately heavy dumbbell in one hand, walk 20 meters ensuring that the shoulders and hips stay level, actively engaging the core.
Switch hands and walk back 20 meters.
#2 Goblet Walk
Use both hands to hold one moderately heavy dumbbell (same weight as the single arm farmers walk) at chest height just like a ke a goblet squat, walk 20 meters, then turn around and return 20 meters. This also helps when trying to get big arms.
#3 Farmers Walk
Hold one dumbbell in each hand.
Keep your shoulders back and lumbar spine neutral, walk 20 meters, then turn around and walk back 20 meters. This is one of the best spine exercises.
Rest for one minute and then repeat.
Kamasutra Course: Carrying Circuit
#1 Overhead Squat
Starting with very lightweight, take a wide grip on the barbell and push press it above the head.
Keeping your arms locked out and directly over the feet, squat to a comfortable level. Make sure you have proper squat form.
#2 Zercher Alternating Lunge
Unrack the barbell from a squat rack by hooking the inside of the elbows underneath it at stomach height, keeping your arms crossed and close to the body alternate lunging backward.
#3 Sandbag Toss
Squat to pick up a moderately heavy sandbag.
Then, powerfully toss it over your shoulder and behind the body alternating sides. This is a one of the great shoulder workouts.
Rest for 30 seconds between each exercise and two minutes at the end of each round.
Key To Great Sex: Perfect The Power Thrust
The power comes through the hips. That’s true for sports and for sex. Training hip extension or pelvic thrusts is a must.
It doesn’t matter where you are or what your position is, not much explaining is needed here.
It’s a primal movement and for good reason.
The main source of power in this motion comes from the glutes and hamstring muscles, so expect these to get lit up while your heart pounds.
Cadet Training: Glute Power
#1 Glute Bridge
Lie down on the ground facing up and place your feet flat on the floor. Leaving your arms on the ground, lift your pelvis off the floor as high as possible.
Hold for one second and then lower back to the ground.
#2 Sumo Deadlift
Take a wider than shoulder-width stance and point your feet out at 45 degrees behind the barbell. With an overhand grip, lower to the barbell keeping the spine neutral.
Then drive through the heels and extend your hips, lifting the barbell off the ground.
#3 Broad Jump
Stand shoulder width apart flexing your hips like a squat while bringing your arms back. In one motion jump forward as far as possible extending through the hips and land gently through your heels. There are so many benefits to squats especially for great sex.
Rest for two minutes and then repeat.
Kamasutra: Power Thrust
#1 Weighted Glute Bridge
Lie down on the ground face up. Place your feet flat on the floor and as close to your hips as possible.
Holding a barbell at the crease of the hips, lift your pelvis off the floor as high as possible.
Hold for one second then lower back to the ground.
#2 Barbell Hang Clean
Hold the bar with an overhand shoulder-width grip.
Lean forward and flex your hips slightly, then explosively extend the ankles, knees and hips while shrugging and pulling the bar up.
Bring your arms under the bar catching it at shoulder height and repeat.
#3 Kettlebell Swing
Hold one kettlebell in front of your body with both hands standing shoulder width apart.
Hinge your hips back like a broad jump then explosively extend through the hips lifting the kettlebell to shoulder height and repeat without pause.
Rest for 90 seconds at the end of each round and repeat.
For Great Sex You Need To Get To The Top
When you’re feeling on top of the world you want that feeling to last as long as possible. The same goes for being on top during sex.
Bodyweight training is ideal for this since it can so closely replicate the physical demands of being on top.
These circuits combine the challenge of keeping your arms steady and sturdy while building a core that can go up and down all night long.
Cadet Training: Stay Up
#1 Kneeling Push-up
Start with your knees and hands on the ground facing down.
Keep your elbows tucked in and lower with the body in alignment and push back up.
#2 Kneeling Bird Dog
Start on your hands and knees and simultaneously extend opposite arm and leg while keeping your torso steady.
Repeat on the opposite side.
#3 Elbow Plank
Start facing down with your forearms and feet on the ground.
Raise your body to make one straight line from the heels to the shoulders and hold this position.
Rest for two minutes at the end of each round.
Kamasutra: Can’t Top It
#1 Spiderman Push-up
Start with your hands and feet on the ground in push-up position.
As your body lowers, lift one leg off the ground and draw the knee to the same elbow.
Push up then repeat with the opposite leg.
#2 Plank Walkout
Start in push-up position with your hands underneath your shoulders. Alternate walking out the hands as far as possible.
Pause for one second, then return to the push-up position.
#3 Bear Crawl
Begin in the push-up position and crawl forward by moving opposite arm and leg simultaneously.
Keep your hips at the same height as the shoulders.
Rest for 90 seconds at the end of each round.
Working Hard Or Hardly Working?
Being on the bottom is like riding a roller coaster. You strap in and have a really awesome time without having to do much work.
Except, the best roller coasters will have you gripping the handles and pressing yourself back into your seat, making the ride feel even more intense.
So if you want the best ride possible, you’re still going to have to put in work on the bottom.
A stable base that’s engaged goes a long way in adding depth and sensation, not to mention the extra depth that can be achieved by flexing the glute muscles to lift the pelvis up.
Enjoy the ride but make sure you’re not a copilot that’s slacking.
Cadet Training: Base Control
#1 Reverse Plank
Lie down face up with your elbows and forearms on the ground.
Lift your body so only your forearms and heels are in contact with the ground.
Lower down and repeat.
#2 Glute Bridge
Lie down on the ground face up. Place your feet flat on the floor and as close to the hips as possible.
Leaving your arms on the ground, lift your pelvis off the floor as high as possible and hold.
Rest for 90 seconds and repeat.
Kamasutra: Bottoms Up
#1 Reverse Plank Hold
Lie down face up with your elbows and forearms on the ground.
Lift your body so only your forearms and heels are in contact with the ground and hold.
#2 Crab Walk
Sit face up with your hands and heels on the ground and your fingers pointed away from your body.
Lift up and walk backward on your hands and heels.
#3 Single Leg Hip Thrust
Lie down on the ground facing up. Place one foot flat on the floor and the other pointed straight up.
Leaving your arms on the ground, lift your pelvis off the floor as high as possible.
Hold for one second then lower back to the ground and repeat on the other side.
Rest for 90 seconds at the end of each round.
Go The Distance For Great Sex…
The heart plays multiple roles in this love affair workout. It won’t matter how much stronger you get if your heart is unable to sufficiently pump blood and oxygen to your muscles.
This is not the ideal time for it to become evident you’re running out of energy and are reaching for the oxygen mask.
So what type of endurance training is best besides the act itself?
Full body circuit training will challenge your heart rate to make sure no muscle gives out. Traditional fasted cardio such as rowing, running, versa climber and sled pushes are all excellent options.
(kneeling if needed) 4×10
Start with only your hands and feet (or knees) on the ground facing down. Keeping your elbows close to your body, lower and push back up.
#2 Squat Jump
Start with your feet shoulder-width apart.
Squat keeping your knees and feet aligned then explosively jump up and land softly through the heels.
Start standing then lower to the push-up position by walking or hopping. Then hop back to your feet, jump up and repeat.
Rest as needed to complete four rounds in as little time as possible.
#1 Burpee with Push-up
Start standing then lower to the push-up position by walking or hopping.
Perform one push-up, then hop back to the feet, jump up and repeat.
#2 Mountain Climber
Start in push-up position then alternate drawing one knee to the chest rapidly in a running fashion.
#3 Broad Jump
Stand shoulder width apart flexing the hips like a squat while bringing your arms back.
In one motion jump forward as far as possible extending through your hips and landing gently through the heels.
Rest as needed to complete five rounds in as little time as possible.
Tied Up Like A Pretzel
It doesn’t matter whether you’re on the top, bottom, side, kitchen counter or 50-yard line of your football field at midnight.
You need to able to get into any position. Greater mobility during sex will simply make everything easier, decrease the likelihood of an unwanted cramp and create a nimbleness sure to impress anyone you encounter.
The most important body parts to increase flexibility are the upper back, lats, hip flexors, glutes and hamstrings.
Lose flexibility in any of these areas and you’re going to look stiffer than getting out of an eight-hour car ride in the back seat.
And, stiffness is not a positive attribute in this scenario. Be sure to stretch and stay limber so libido stays up.
You’re prepared for the heavy hitters now. After blasting through these circuits a couple times you’ll be flipping through the Kamasutra like a rabbit on spring break.
These circuits are tried and true, but remember that just like your sex life you’ve got to switch things up every now and then.
By Raphael Konforti MS, CPT