WORKING out does not just make you look and feel good – it can boost your sex life too.
فقط 20 minutes of exercise can significantly improve arousal, research in The Journal of Sexual Medicine found.
Fitness expert Kirsty Hendey, who competed on Channel 4’s SAS: من يجرؤ يفوز العام الماضي, explains why getting your sweat on is the key to sizzling sex.
Speaking exclusively to The Sun from our East London studio, Kirsty, 33, حق, يقول: “Studies show people who exercise more have a higher sex drive and longer, better orgasms.
“What’s more, by targeting specific muscles you can improve your sexual function.
“You don’t have to spend hours on a treadmill. Spend 20 minutes a few times a week combining cardio, strength training and stretching to build strength, boost libido and improve flexibility.”
Here is Kirsty’s guide to toning your body and honing your pleasure.
- For more fitness tips, visit @kirstyhendey على الانستقرام.
الأكثر قراءة في رائع
لها - Cherry Bombs
Great for stamina
A STRONG core helps you support your partner’s weight and aids stamina.
Start by lying on your back with wide arms and legs raised a few inches off the floor, then lift your arms and legs from the ground tucking into a ball and wrapping your arms around your knees.
Slowly lower back down to the floor and repeat. Aim for 30 الابن الثاني, 10 seconds rest x 3 sets.
Plank wide sweeps
Great for being on top
THESE are incredible for improving “on-top stability” and changing position.
Lay face down in a high plank position, hands directly under your shoulders.
Sweep right leg to side as far as it can go without lifting or twisting the hips too much.
Return to start position and alternate sides. Aim for 40 الابن الثاني, 20 seconds rest x 3 sets.
Great for all positions
GREATER strength helps you maintain a position that feels good. This challenging core exercise will help.
Lie on your back, arms and legs slightly raised off floor (like a banana).
Gently rock back and forth keeping the hollow hold shape throughout.
You can also try this in the easier tuck position. Aim for 30 الابن الثاني, 10 seconds rest x 3 sets
Great for reverse cowgirl
TRAINING with a barbell can encourage power in the legs for endurance, ideal for tricky positions such as reverse cowgirl.
Stand with the barbell in your hands and slowly lower the weight to the floor with a slight bend in your knees.
Hinge at hips, keeping back straight and the weight shifted on the heels of your feet.
Lower until you feel a slight stretch in hamstrings, usually when the weight has just passed your knees.
Then drive hips forwards and use hamstrings to power back to start position. Aim for 10-12 reps x 4 sets.
For him — Spiderman push-ups
Great for missionary
ALSO great for lifting your partner up during sex.
Start in a high plank position, hands directly under shoulders, and lower your chest towards the ground keeping elbows tucked in and pointing backwards.
At the same time, drive right knee towards your right side while lowering to the floor.
Return to start and alternate sides. Aim for 12-16 reps x 3 sets.
Great for a variety of positions
THESE boost flexibility in the hips and thighs and strengthen your core muscles.
Lay on your back with the soles of your feet touching each other (frog position) and arms behind your head.
Using your abs and core, lift yourself from the floor bringing hands up to touch feet, then lower back down again.
Aim for one minute of work and as many reps as possible x 3 sets.
Great for cowgirl
STRENGTHEN your glutes to boost your partner’s orgasm when she is on top.
Place your upper back on a bench with a barbell across your hips.
Keeping feet planted, drive hips upward, squeezing glutes throughout.
Pause for two counts and slowly lower barbell back down.
Aim for 10-12 reps x 4 sets focusing on progressive overload of weight with time.
Great for doggy style
START in a standing position with kettlebell hanging down between thighs.
Lean forward slightly at hips using strength of your legs to swing kettlebell overhead.
Lock out arms for stability, keeping biceps in line with ears.
Extend knees in the top portion of swing, إفراج, then swing up again.
Ensure you have good shoulder and thoracic mobility before trying this and start with a lighter weight or large “Russian” swings until you’ve mastered the technique.
Aim for 12-15 reps x 4 sets.