There are a number of ways to get better at sex. One is practice: The more sex you have, the more you learn about it—assuming you’re being communicative and are open to trying new things. Another is exercising certain muscle groups to build strength, flexibility, and stamina. There’s a reason why most porn stars have ridiculously toned bodies!
Being in shape helps if you’re going to try certain positions (like standing missionary) and if you want to have vigorous sex for more than 10 minutes. We reached out to two fitness coaches: Lauren Sambataro, a certified personal trainer, corrective exercise specialist, functional diagnostic nutrient coach, and functional health coach (CHEK, NASM, FDN, IFHC) and Shaun Leary, a certified personal trainer (NASM, CPT) to learn how to train for better sex.
If you’re doing sex right, it engages the whole body—but there are four specific muscle groups that take on the bulk of the work: glutes; quads; core; and upper body. “Sex is basically a hip thrusting workout,” Sambataro says. “Glutes act on the hip through the action of extension, which is why a hip flexor stretch is equally as important as strengthening the glutes.” Quads are involved in hip flexion, working in opposition to the glutes. “Quads are a good mix of fast-twitch (strength producing) and slow-twitch (endurance producing) muscles, but for sexual purposes, you probably need the endurance (i.e, slow twitch muscles) the most.”
Strengthening your core helps you use your other muscles and body parts more efficiently. “Core also strengthens stamina, allowing you to perform much longer,” Sambataro explains. Last but not least, it’s crucial to have a strong upper body for sex, because it supports the weight of your (or your partner’s) body. “A strong upper body takes the load off of the legs to allow freedom of movement and mobility,” she says. “For kinkier positions, the upper body will support you, upside-down, sideways and backwards.”
Stretching is important, too; a lack of mobility can be a huge bummer once you’re in the mood and the hormones are surging. “Having more mobility and flexibility helps to seamlessly move through positions,” Leary says. Plus, you don’t want to pull anything while in the middle of intercourse.
Here are some specific exercises and stretches recommended by Sambataro and Leary that translate to the bedroom.
Source: Mens Health