Having sex uses a lot of muscles you don’t normally use best exercises for sex the course of the day. The last thing you want to worry about during the act is getting tired or losing stamina,” says Patti Britton, Ph. The Art of Sex Coaching: Expanding Your Practice.
You’ll enjoy yourself a lot more—and be more adventurous—if your body is prepped for better performance in bed. It’s not very creative, but missionary is the go-to move for most people, says Britton. The reason: It’s an intimate position that allows for face-to-face contact. And while she enjoys feeling your weight on her body, you can’t let all pounds rest on her. You need strong arms and shoulders to hold yourself up the entire time,” says BJ Gaddour, C. Men’s Health fitness advisor and CEO of Men’s Health StreamFIT.
But a tired upper body can lead to extra strain on your lower back and an unenjoyable experience for the both of you. Before you hit the sheets, increase your upper-body strength and shoulder stability with the bowing pushup. Here’s how to do it: Get into a pushup position. Keeping your elbows close to your ribs, lower your torso as if you were performing a pushup. You should be hovering a few inches above the floor. Simultaneously squeeze your glutes, drop your hips toward the floor, push your arms straight, and lift your head and chest toward the ceiling. Pause, and then lift your hips until you are in a pushup position again.
But just because she’s on top doesn’t mean she should do all the work,” says Britton. You have to provide a stable base for her, which requires serious core and hip strength,” says Gaddour. To last as long as possible in the bronco role, do the hollow-body bridge hold at the gym. It requires your abs to stay engaged, while you lift your hips without hyper-extending your lower back, he says. It’ll offer her more support and a more enjoyable ride.
Here’s how to do it: Lie face-up with your legs straight and your arms at a 45-degree angle from your sides. Raise your hips off the floor by pressing your heels and palms into the floor and squeezing your glutes. Hold this position for 30 seconds. Add increments of 15 seconds each workout until you can hold the move for 2 minutes.