I know working out is good for my health, will help me have a longer life, blah blah blah. But most of the time sometimes, lying on the couch with a bag of chips, binge-watching Grey’s Anatomy is all I want to do. Working towards a bikini bod is good motivation and all, but sometimes you need a little extra push to go to the gym (or, if I’m being honest, to simply roll out my yoga mat on the floor of my apartment). So I decided to look into exercises can get you toned and improve your sex life. That’s got to be the best motivation ever. So here are some moves that can improve your sex life that aren’t kegels (since I hope we already all know how important they are).
1. Pelvic Tilts
This is one of the best exercises to strengthen your core and lower back, which are two of the most used muscles during sex. To do a pelvic tilt, lie on your back with your knees bent hip-width apart and feet flat on the floor. Keep your arms by your side on the ground. Raise your hips up into a bridge position. Keep your core engaged and squeeze your glutes as you raise your hips. Slowly lower back to the floor and repeat 20 to 25 times.
2. Squats
Who doesn’t want a good ass? This isn’t just one of the best exercises to improve your sex life, it also enhances blood flow to your vajay, which helps with arousal and orgasms. Also, your glutes play a major role in thrusts so the stronger the muscles, the stronger the pumps. You might already know how to do a squat, but in case you don’t: Stand with your legs hip-width apart. Keep your arms parallel to the floor at shoulder height. Lower your hips to the ground as if you are sitting on a chair. Rise back to standing when your legs are parallel to the ground. Squeeze your core and glutes as you rise back up. Repeat 15 to 30 times, slowly.
3. Low Side-To-Side Lunge
One of the best ways to give your sex life a little boost is to increase your flexibility. The more flexible you are, the crazier the positions you can do. Stand with your feet wide apart. Lean to your right. Bend your right leg (keeping your knee over your foot) and straighten your left leg. Rise back to a standing position. Repeat on the left side. Do 10 to 20 reps, alternating sides.
4. Hinge
This move may seem like it isn’t doing anything, but trust me, it is. By strengthening your core and your ability to lean backward, you’ll be strong enough to stabilize yourself while you are doing the dirty, which can help with positions like cowgirl, among others. Start on your knees (as if you’re gonna—nvm) , with your knees together, and not resting your butt on your feet. Lean back at a 45-degree angle, keeping your head and neck in line with your spine and legs. Hold yourself there for a few seconds and then return to an upright position. Repeat 5 to 10 times.
5. Inchworm
This one is a full body workout and is one of the best exercises to improve your sex life. Stand straight with your legs together. Bend at your hips and reach for your toes (to help you improve flexibility). Then slowly reach forward, keeping your legs straight, until you are in a plank position (to work on your core muscles). Then, slowly walk your hands back towards your feet, again, not letting your knees bend. Repeat 6 times.
6. Cobra Pose
This yoga pose is incredible to loosen up your lower back, shoulders, chest, and abs. It also helps to strengthen your arms and shoulders. How will this improve your sex life, you ask? It’s simple: the looser your muscles are, the better the sex. To do it, lie flat on your stomach with your legs out straight and your arms bent by your chest. Use your hands to push against the floor and raise your upper body away from the ground. Keep your hips and legs connected to the floor.
7. Happy Baby Pose
This is another one of those yoga exercises to improve your sex life, that will loosen your muscles and improve flexibility. Like, complaining of tight hips and lower back pain can really put a damper on the mood. So what you’re going to want to do is lie on your back with your knees bent towards your chest. Hold each foot in your hands and open your hips, allowing for a deeeeeeep stretch. The looser your hips, the bendier you are!
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After a god-awful winter and no spring season whatsoever, summer has arrived, and it literally has no chill. We totally skipped over denim jacket weather and basically went straight to face-directly-in-the-AC-vent weather, so it’s time to dress accordingly. If you’re putting on your shorts for the first time in a year and notice your legs could use some much-needed toning and tightening, don’t panic. Do these six leg exercises, and once you’re done, repeat the whole circuit another three times to really tone and strengthen your legs. And also, like, try not to cry when you sit down tomorrow. Consider yourself warned.
1. Curtsey Lunges
Regular squats and lunges can get boring and repetitive, so trying out different leg exercises and variations help target your muscles in a different way. Curtsey lunges are great because they hit various muscle groups in your quads and glutes, and they also challenge your body’s overall balance and stability. They’re v underrated. The idea here is to lunge backwards like you would regularly, but instead of bringing your knee directly behind you, bring it in a diagonal direction, crossing behind your other leg. Like a curtsey, get it?? Bend your knees and lower your hips until your thigh is parallel to the floor. Then, return to standing position and do the same on the other leg. Complete 10 reps per leg, and if you feel like it’s too easy, hold a weight in each hand to add resistance.
2. Swiss Ball Hamstring Curls
This exercise is based on using a swiss ball, but if your gym doesn’t have one, this can also work using TRX bands or the rowing machine. Begin on the floor by lying on your back with your feet up on top of the ball. You want your ankles to be on top of the ball when your legs are fully extended. Raise your hips off the ground, keeping your weight in your shoulders and your feet. Then, flex your knees, pulling the ball inward toward your body while squeezing the backs of your legs. Once the ball is “curled” inward, straighten out your legs again, rolling it outwards. Aim for 15 reps.
3. Single Leg Glute Bridges
Glute bridges are a classic butt exercise, but by focusing on one leg at a time, you also hit your hamstrings, which are the muscles that make up the backs of your legs. You’re basically getting the best of both worlds because you’re working your thighs and butt in one simple move. Lucky you. Lying on a mat, keep your hands at your sides and your knees bent out in front of you. Then, extend one leg as you lift your butt off the ground, squeezing your glutes and lifting your hips toward the ceiling. Think about pushing down with your left heel as you lift. Do 10 reps on one leg and then switch to the other.
4. Jumping Sumo Squats
We tend to do a lot of squats and jump squats in our leg workouts, but the sumo squat is a different variation that a lot of people ignore. The idea here is to do a jump squat, but your stance is more like that of a ballerina, with your toes turned outward and your legs further apart than they’d usually be. This way, when you squat down, the resistance shifts from your quads to your glutes, and it becomes more of a butt-focused movement. You’re also getting your heart rate up and burning calories because like, you’re jumping. Duh. Try doing 15-20 jumps without stopping.
5. Elevated Reverse Lunges
Reverse lunges are a staple leg movement, and by elevating your front leg, you’re adding pressure to that leg’s quad muscle, and you REALLY feel the burn on these. The idea here is to find some sort of box or elevated step that you can put your front foot on, and then lunge backwards, bringing the back leg even further down than you would on a regular surface. This way, your quads get more resistance—kinda like when you turn up the torq on a spin bike. Remember to keep your chest up and head straight the whole time to avoid leaning forward. If these are too hard, lose the elevation and just do lunges on the ground. And if they’re easy, hold a weight, like the badass chick in this gif.
6. Wall Sit
Wall sits look relatively easy, but you might notice after a few seconds that your thighs are on fire and you want to die. This is normal. This move is also great because your body is basically in a squatting position, but your back is protected, so you can really engage all of the muscles in your legs to keep you stable. With your back flat against a wall, set your feet about shoulder-width apart, about two feet out from the wall. Slide your back down the wall, bending your knees as low as you can get. Hold the position for one minute, and remember to contract your abs while you’re holding it. Your legs will probably start shaking, but that just means it’s working. Just think about how good your legs will look in your new romper.
Images: Shutterstock; Giphy (6)
