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Can specific exercise moves really improve your sex life? Don’t bedroom shenanigans mostly involve getting laid? According to Adam Richardson, personal trainer and fitness expert and author of How to Build a Body That Lasts, it’s a lot more complicated than that.
He says: “If you want to satisfy your partner and have fun, you need a body that moves well.” It’s the most intimate moment you’ll ever have with another human being and you should be able to trust that your body won’t let you down.’
We don’t consider that being out of shape can hinder our love life, but as Adam, 30, says, “There are a lot of people who are afraid to sneeze because they are afraid of exposing their back.”
You don’t want to be one of those people. Read on to learn Adam’s six must-do moves for great sex.
Follow fitness trainer Adam Richardson’s advice to get moving and enjoy a fuller sex life.
1. Move your hips
This is number one for both men and women. I think we can all imagine why a hip thrust is an important part of lovemaking. But it’s not just the actual movement pattern that matters.
Healthy hips have the ability to move smoothly in and out of a thrust (from what is known as anterior tilt to posterior tilt). The glute bridge is a form of hip thrust that helps increase strength and is fantastic for developing impressive cheeks, an aesthetic and practical advantage.
The glutes (your buttocks) are the largest muscles in the body and we couldn’t walk without them, let alone procreate, so it’s a good idea to give them some TLC. Simply lie on the floor, draw your heels toward your butt, then lift your hips off the floor and squeeze your glutes – feel those muscles working! Then go down slowly. Repeat until you are tired.
2. Start squatting
There’s a saying, “Strong thighs prolong life,” and it’s true. Most of us squat hundreds of times a day without realizing it, while sitting in and out of a chair, but if we have higher ambitions, such as a thriving love life, the ability to perform a deep push-up, sitting on A low position, without feeling like we are going to have cramps, is crucial. And two or three sets or as many as you can manage will improve your heart health and horizontal endurance.
Additionally, a squat engages all the muscles in the legs and hips. Even if you just hold a deep squat for a minute or two, it does wonders for your lower body mobility, and that translates wonderfully to the bedroom. Squat in any way that feels right for your anatomy: some naturally fit a wide squat, others find a narrow one more comfortable.
3. Strengthen your lower back
Gently bend your knees, then hinge forward at the hips, pushing your butt back, as if you were trying to make your butt as big as possible. This is a hip hinge movement and has monumental benefits in and out of bed. You’re stretching your hamstrings (back of your thighs) and glutes, and keeping your upper and lower body relatively still.
Learning to move your hips in this position is really good for sexual technique, especially because it strengthens your glutes. It’s also great if you suffer from back pain. Back pain may make you afraid of movement (not ideal for a passionate encounter), but this movement strengthens your lower back.
Start gently, tilting your pelvis forward and moving it back. Or move around, moving your hips in circles.
4. Move on the ground
This move improves hip and lower body mobility, in just five minutes a day. And with good hip flexibility, you’re less likely to cramp while having fun in bed. Before plopping down on the couch, simply sit on the floor.
Within minutes, you will probably feel uncomfortable and need to change positions. And by doing so, you naturally move your body in ways you otherwise wouldn’t in daily life, all of which contributes to the fluidity of movement in the bedroom. You can sit on the floor with your legs crossed or on your knees with your butt resting on your heels; Try not to complicate it too much, but the more variety the better, this is where the benefit comes from.
5. Do downward facing dog
The yoga pose, downward facing dog, will improve spinal flexion and extension, giving you confidence in your body, which, in itself, can be extremely sexy.
This is great for building strength in your wrists (without laughing in your back). It’s also great for building strength in your shoulders and elbows, preparing you for any compromising position you find yourself in. (Start with your hands and feet on the floor and push your hips up, keeping your back straight to form a triangle position. Bend your knees if it hurts to straighten your legs.)
We’re not supposed to keep our backs rigid and doing so limits our sexy movements. Your spine is made up of 33 bones with joints between them, all capable of bending or “articulating.” And downward facing dog is great for improving spinal flexion and extension.
To get stronger abs and improve shoulder stability, transition between downward facing dog and cobra: Lie on your stomach, place your hands on the floor in line with your shoulders, and, as comfortable, lift your chest. off the ground, arching his arms. back. These moves help you feel more in control of your body, which has a big impact. It’s not about looking a certain way, it’s about trusting your body and feeling good about it. And of course, body confidence is extremely sexy.
6. Take your steps
Most underrated exercise of all time? Walking. It may not seem to directly affect your love life, but no one wants a partner who can’t last more than a minute in bed. And if you’re panting and sweating during the first 30 seconds, your other half is likely to be dissatisfied.
If you like aerobic exercise (running, jumping, cycling), great. If you don’t, walking is a simple and effective way to improve cardiovascular fitness, whether quickly and gently or on a treadmill. Take your steps forward. You owe it to yourself and your partner.
How to Build a Long-Lasting Body: Exercises for Longevity, Strength and Health, by Adam Richardson, Century, £16.99, available now