This life wears us out: we run constantly, like hamsters on a wheel. You manage the house, go to work, go to pick up the children from school, take them horseback riding … In all this, it would be nice to be able to take care of yourself, going to the gym to train, right? And maybe even think about your partner, pampering him a little.
What if we told you that these last two things you can combine, saving time and having twice as much fun? Yes, just take the lead in bed, do some of it sex, but done right, following some locations, which are also excellent calorie-burning exercises, toning and firming.
Don’t believe it? Read below or browse our gallery to find out what positions we are talking about… Nothing in particular, some will already be part of your hot menu, no doubt!
Missionary
The missionary position may seem like the physical equivalent of the old excuse “I am tired“, That is the refusal used when you don’t feel like it, you are exhausted or just not so interested, but in reality it is one of the best sexual positions for fitness.
“The missionary can be great for training the core muscles,” he says Stacy Berman, New York-based fitness instructor and founder of Stacy’s Boot Camp – If your partner is pushing towards you, you have to apply an equal and opposite push, and this requires a lot of core strength. And you will begin to burn ».
Patti Britton, author of “The art of sex coachingAnd former president of the American Association of Sexuality Educators, Counselors and Therapists, agrees that you will see the results on the abs. “You can strengthen them by focusing on lifting the pelvic floor using your core, not your lower back. This is where women tend to get stuck because they rely on their lower back to propel them. ‘
The missionary position can also be a good workout for the glutes. “The more you tighten your buttocks, the more you could accentuate the sensation of tightening around the penis, therefore of enjoyment for both of you,” explains Britton. And last, but certainly not least, if you use the coital alignment technique, you will also get great clitoral stimulation.
Doggy style
As with the missionary position, sex with penetration from behind is also a great sex position for fitness because the receiving partner must use their core to stabilize on all fours, Berman says. You’ll also work with your quads and glutes to help prepare for impact.
However, you can also use a modified posture to enhance arm training. Instead of resting their hands on the bed or on the floor, “if the receiving partner has their hands on the opposite wall and uses their upper body to help push, it becomes a good shoulder and chest workout,” says Berman.
Cowgirl
With this position, the woman’s lower legs are resting on the bed or the floor, which will engage her glutes and core for a sexual cardio workout.
“Just like on horseback, you will flex your lower abdominals and pelvic muscles,” he says Yvonne K. Fulbright, certified sex coach and author of “Touch Me There!“- Pressing on the abdominals and hips of the other partner with the quadriceps or calves can also involve those muscles”.
Changing it can make additional muscle groups work. “To make it even more intense, you can stand up, almost like a squat on him. This is all training for the glutes, legs and hips, ”adds Berman. “If you stand up and lean on your hands, you will also have to use your upper body to balance yourself.”
Lotto
Like the missionary position, the sitting lotus position – he sitting and she sitting frontally on him, chest to chest – is one of the most passive sex positions, but still holds its place as one of the best sex positions for fitness . Many of the same muscles worked in the cowgirl position will be used in this contortion, making sex the ideal workout: the core is engaged to stabilize the body and the glutes are worked during the thrust.
Standing
Standing is one of the most challenging positions because often the woman has to allow her partner to lift her in some way, says Britton.
If the partners are facing each other in this sexual position, core and upper leg strength comes into play: if the woman is standing on one leg, the muscles of that leg are worked to stay in position. erect and the core muscles are engaged to maintain balance. If, on the other hand, she wraps both legs around her partner, she will need good arm strength to hold on to him. And regardless of which of these contortions you feel, “you have to have stamina, if you stand up,” says Britton.
If the partners are facing in the same direction, the same muscles as in doggy style are used: the woman works on the core for balance and her arms can be trained if they lean against a wall or headboard and use them to help thrust.
Scissors
According to Britton, this is the least strenuous position of all: there is no suspension of body weight and generally makes the penetration softer and slower (which would explain why it is often recommended for pregnant women). However, that’s not to say that you won’t be engaging the muscle groups.
With the legs crossed with those of the partner, there is limited movement for both people, so a lot of inner thigh strength and core stabilization will be required: “When you tighten the inner thigh, the core also contracts naturally”, explains Berman.
Ponte
With the bridge, the woman is facing up, using all four limbs to keep her body weight lifted. All experts agree: this pose is not easy. “This is a very advanced sexual position for fitness – says Britton – The receiving partner needs to stabilize so that, while the other partner is pushing in and out, they don’t fall over.”
Even if you put a tower of pillows under your back to help support weight (which Britton recommends), you’ll definitely be working your glutes and inner-thigh muscles, says Fulbright. “Everything will be involved: biceps, triceps, abs, glutes, quads, calves. However, unless you are really strong, don’t expect to hold this sexual training position for long. Especially if you come from a cowgirl, your buttocks will start to ache after five minutes, ”adds Berman.
Arco
The arch is a modified bridge pose, with the receiving partner resting on their shoulders while using their legs to keep their lower body elevated. “The same muscle groups are used as the bridge – the core muscles, glutes and thighs are all trained here,” says Fulbright. However, Britton considers this sexual position to be much safer than the bridge: “There is no tension on the neck or shoulder region.”
Lunges
Sure, you hate them in the gym, but we assure you that they are pleasant in bed. As the name suggests, the Lunge Sex Position has the receiving partner sitting on top of the other partner, with one leg pointing in front and the other leg extended behind between the other partner’s legs. This move is great for working out the quadriceps, front of the leg, hamstrings, core, and glutes, says Berman.
“It will also work the deep leg stabilizer muscle in the front – both the inside and outside of the thigh – as well as stretch the hip flexor of the rear leg. It’s great because most people are sitting in front of the computer all day and that way you can stretch it. ‘
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