To "keep your sex life awesome," exercise
physiologist Rich Weil suggests these top five "sexercises”. Though the
following exercises are geared toward men, they also work great for women who
want a boost to their sex life.
1. Pushups
If you're going to pick just one exercise to do,
this is the one to go for, Weil says, "for all the obvious reasons."
If you can’t do basic training-quality pushups at first, start with wall
presses (essentially pushups done against the wall), aiming for 3 sets of 12 to
15 repetitions. When you're ready, progress to knee pushups on the floor,
making sure to keep your back straight (squeeze your butt and suck in your gut)
while you slowly touch your nose to the ground. Once you're ready to kick it up
a notch, progress to traditional hand-and-toe pushups.
2. Abdominals
Weil, director of the New York Obesity Research
Center Weight Loss Program at St. Luke's Roosevelt Hospital Center, says your
abs are a critical sex-boosting body area to work on. "After all," he
says, "you have to use your abdominal muscles during sex." Weil
suggests starting your ab workout with good old-fashioned crunches. Lie on your
back, hands supporting your neck, knees bent, and your feet on the floor. Then
bring your body up just enough to get your shoulders off the ground. Do 3 to 5
sets of 15 to 20 repetitions.
3. Bridges.
Lying on your back, knees bent, feet on the
floor, lift your hips up and down for 3 sets of 15 reps. Men can also try
pelvic tilts. Standing up or lying down, straighten your lower back and pull
your belly button in until your lower back touches the wall or floor. Women can
try Kegels. Contract your pelvic muscles -- the ones you'd use to stop the flow
of urine; squeeze the muscles tight for 3 seconds, then relax for 3 seconds. Do
10 to 15 repetitions three times a day.
4. Deadlifts
This exercise will keep your back as strong as it
can be, Weil says, and give your legs and torso a workout too. Deadlifts, in
which you start in a neutral bent-over position and raise a weighted barbell or
dumbbells from the ground, are easy to do -- and easy to do wrong. So technique
is important to prevent injury. Get some pro tips online or at your gym to be
sure you're getting the most out of doing deadlifts.
Torso side bends and twists
To get the most from this exercise, as well as the
next one, head to the gym. The effort is worth it because torso side bends and
twists will keep your upper body strong, Weil says, and give you stamina.
"Do them on the cable crossover machine for maximum effect."
5. Pushing or pulling exercise in the gym
Rows, flyers, and lateral raises on the cable
crossover machine will do a great job of enhancing your performance in the
bedroom, according to Weil. Remember to get a few quick tips from a pro on how
to do these exercises most effectively.
If you want even more sizzle, exercise for 20
minutes right before sex and, Weil promises, "you’ll never do
better!"
Bonus Tips for Better Sex
If pushups, crunches, and deadlifts aren't your idea
of a sweaty good time, you've still got plenty of exercise options to help keep
things steamy.
Pick your pleasure. Rather walk, swim, or jog? How
about Pilates or yoga? Maybe you prefer biking or skiing? Great, because Paul
Frediani, fitness coach and co-author of Sex Flex: The Way to Enhanced
Intimacy and Pleasure, says barring any health problems, cardiovascular
exercise of any kind is a great way to stimulate your sex life.
But you'll want to avoid the weekend warrior
syndrome to get the most bang for your exercise buck. Aim for a 30-minute
workout five times a week. Get your blood pumping regularly and the payoff is
simple: endurance, more strength to hold positions, and the flexibility to hold
them in comfort. Now that's sexy.
Better Erections
You may already be sold on the benefits of exercise,
but here's a bonus at no extra charge. Exercise may help beat erectile
dysfunction. One study showed that, for men over 50, being physically active
means a 30% lower risk of erectile dysfunction as compared to men who are
sedentary. Studies also show a strong link between obesity and ED.
In addition, people who exercise often have a better
body image than people who don't. This can help them feel more sexually
appealing. "One study found that 80% of men and 60% of females who
exercised two to three times a week felt their sexual desirability was above
average," Weil says.
Want to have sex like you're 20 years younger? Weil
cites a study that showed swimmers in their 60s have sex lives comparable to
people in their 40s. Other research found that, for men and women over 55, high
levels of sexual activity were associated with higher degrees of fitness when
compared to younger inactive people.
"Although there can be many factors to exercise
and sexual activity, what some studies suggest is that people who are fit and
active have more sex than sedentary people." The bottom line? "Being
strong and flexible with lots of endurance will put the spunk into sex for you
and your partner," Weil says.
And don't forget to develop the most important
muscle of all. "Sex begins with the muscle between the ears," says
Frediani, "not the muscles in your abs, arms, or thighs. If you feel
healthy and have a positive body image, you will have a better sex life."
Source: Rich Weil (exercise
physiologist)
