Deadlifts from 7 Exercises to Spice-Up Your Sex Life
7 Exercises to Spice-Up Your Sex Life
This exercise will keep your back as strong as it can be, says Giliotti, 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.
How To: Holding a light dumbbell or kettlebell, lower your body towards the floor as if about to sit back into a chair. In the down position your thighs should almost be parallel to the floor and your knees directly over your ankles. Keeping your back straight and your neck and chest upright, use your glutes, quads, and hamstrings to slowly stand up tall. Return to the starting position and repeat. Do 3 sets of 15 reps. (WATCH how to deadlift here.)
Similar to the deadlift, this is another great exercise for increasing lower body and core strength. And not only is it great for building strength, but it will increase your heart rate and improve your cardiovascular fitness, too.
How to: Holding a kettlebell in both hands, start standing with your feet slightly wider than hip-width distance apart. Lower your body towards the floor as if about to sit back into a chair and so that the kettlebell is hovering just above the floor. (In the down position your thighs should almost be parallel to the floor and your knees directly over your ankles.) Keep your back flat and your core engaged as you use your quads, glutes, and hamstrings to swing the kettlebell forward and return to standing position, making sure to thrust your hips forward and squeezing your glutes at the top. Repeat this sequence for 3 sets of 15 to 20 reps. (WATCH how to kettlebell swing here.)
If you're going to pick just one exercise to do, this is the one to go for, Giliotti 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.
How to: Starting on hands and knees, keeping your core engaged and your spine in a straight line, slowly lift up into high-plank position. Once you’ve assumed the starting position bend your elbows and lower yourself towards the floor. Push yourself back up to the starting position and continue the movement for 10-20 reps. Do 3 sets.
Giliotti 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." Start your ab workout with good old-fashioned crunches.
How To: 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.
Giliotti suggests men and women also do bridges.
How To: Lying on your back, knees bent, feet on the floor, lift your hips up and down for 3 sets of 15 reps.
(Giliotti also says, 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.)
Standing Hip Abduction
One more exercise for a great burn in your glutes.
How To: Start standing tall, shoulders back and down, core engaged and feet together. Lean over onto your left leg so that your right foot hovers off of the ground and with your hands on your hips (or your arms extended outward for more of a challenge), lift your right leg up and away from your left. Slowly return your right leg to the starting positon, hovering just above the floor. Do not let it rest on the floor. Do 3 sets of 15 to 20 reps on each side.
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, Giliotti says, and give you stamina. "Do them on the cable crossover machine for maximum effect." Pushing or pulling exercise in the gym. Rows, flyes, and lateral raises on the cable crossover machine will do a great job of enhancing your performance in the bedroom, according to Giliotti.
How To: Begin sitting on the floor, knees bent feet planted firmly. Draw your belly button into your spine to engage your core as you lean back slightly and raise your feet off the ground so that your calves are parallel to the floor. Keep your shoulders relaxed as you slowly twist to your right side and tap the floor next to your right hip. Return to the center and then twist to the left. Repeat this sequence for 3 sets of 15 to 20 reps.