Being strong, flexible, and more in-tune with your body will do more for your sex life than anything in your lingerie drawer will. According to Dr. Laura Berman, America’s leading expert in women’s sexual health, explains that stress can affect your libido as much as it can your waistline.” By exercising regularly, you will not only tone and tighten your muscles, you’ll also blow off stream and rev up your engine.

 
According to a study released in the Journal of the American Medical Association, infrequent sex can lead to an increased risk of heart attack a few hours after rigorous physical activity like having sex if you do not engage in vigorous activity regularly. Also, the study found that each additional time a person exercised in a week reduced the risk for a heart attack by 45 percent and for sudden cardiac death by 30 percent. The great thing about this study is that sex counts as exercise! Not only will you create a loving bond with your partner if you work on improving your sex life, you’re also helping out your heart health as well.

Try practicing these 10 moves and you’ll be well on your way to having mind-blowing sex in no time.

Thigh Adductor

Sit down on the thigh adductor machine with legs on the outside of the leg pads. Squeeze your legs together to lift the weight, working your inner thigh muscles, then slowly spread apart legs. Make sure to keep your core tight and your back straight against the back pad. This exercise works the inner thigh muscles, which will help you squeeze your partner’s legs in the missionary position.

Body Weight Squats

Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees go past your toes. Press up through the heels. This exercise works the major muscles of the lower body, as well as the smaller muscles of the pelvic floor. Strong pelvic floor muscles allow you to control your orgasms by contracting and releasing these muscles during orgasm.

Hip Lifts

Lay down on the floor flat on your back. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards the ceiling by tightening your stomach. Reach as high as you can and slowly lower back down and repeat. This exercise strengthens the lower abs.

Russian Twists

Secure your feet either by placing them under something that won’t move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of you. Moving only at the trunk, rotate to one side. At the end of your range of motion, quickly reverse the movement and rotate to the opposite side. Repeat in a rapid fashion for the full number of reps. You can also hold a weight or medicine ball to increase the difficulty. This exercise strengthens the lower abs and obliques.

Ball Hamstring Curls

Lay on the ground with both feet on top of a stability ball with your legs straight. Place your hands, palms down, on the floor for balance. Press your heels into the ball to raise your hips off of the ground. Keeping your hips high roll the ball towards your hips. Slowly lower your feet back to the starting position. Keep your hips up and repeat. This exercise strengthens the hamstrings, allowing for stability in a variety of sexual positions.

Supermans

Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise your arms, chest and legs off the floor and hold it there for 2 seconds and squeeze. Lower back to the ground and repeat. You can also do these one arm and leg at a time as follows: Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second. You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground. This exercise strengthens the lower back, allowing for greater stability during sexual positions that require you to lie on your stomach.

Static Stretching

Toe Touch – Sit on the floor with your legs straight out in front of you. Bending at the waist, reach forward with your arms outstretched and reach for your toes. Be sure to keep your neck relaxed and your head facing forward. This stretches the back of the legs.

Static Stretching – Saddle Split Stretch

Sit on the floor and spread each leg in opposite directions away from the body. Square your hips to the floor and do not round the bottom of your spine. Keeping a straight back and bending at the hips, reach forward with your hands straight out in front of you. This stretches the inner thighs and allows for great hip mobility.

Cobra into Downward Dog

Lie face down on the floor with your hands placed directly under your shoulders palms to the ground and elbows bent. Push up on your hands and lift your torso by pressing outward and upward with your chest, while keeping your lower body on the ground. Tilt your face 45 degrees back from facing forward. This is cobra pose. Keep the arms locked and straight as you bend and lift the hips towards the ceiling. Bend the head forward and keep your weight on the balls of your feet and the palms of your hands. This is downward dog pose. This exercise stretches the lumbar spine, shoulders, and hips.

Deep Breathing

Practice deep and mindful breathing a few times during the day. Take this time to pay attention to the signals that your body is sending you. Being familiar with your body’s signals will allow you to be more in-tune with your partner’s body signals during sexual encounters.