From hip thrusts to Romanian deadlifts – here’s eight exercises you can use to boost your sex life

From hip thrusts to Romanian deadlifts – here’s eight exercises you can use to boost your sex life

WORKING out does not just make you look and feel good – it can boost your sex life too.

Just 20 minutes of exercise can significantly improve arousal, research in The Journal of Sexual Medicine found.

From hip thrusts to Romanian deadlifts – here’s eight exercises you can use to boost your sex life
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Fitness expert Kirsty Hendey, who competed on Channel 4’s SAS: Who Dares Wins last year, explains why getting your sweat on is the key to sizzling sex.

Speaking exclusively to The Sun from our East London studio, Kirsty, 33, right, says: “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 on Instagram.

For her Cherry Bombs

Great for stamina

Cherry Bombs are a strong core exercise that are great for stamina
David Cummings

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 seconds on, 10 seconds rest x 3 sets.

Plank wide sweeps

Great for being on top

Plan wide sweeps are great for improving your ‘on-top stability’
David Cummings

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 seconds on, 20 seconds rest x 3 sets.

Hollow rocks

Great for all positions

Gently rock back and forth keeping the hollow hold shape throughout
David Cummings

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 seconds on, 10 seconds rest x 3 sets

Romanian deadlifts

Great for reverse cowgirl

Romanian deadlifts are a top exercise for reverse cowgirl
David Cummings

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

Start in a high plank position, hands directly under shoulders, and lower your chest towards the ground keeping elbows tucked in and pointing backwards
David Cummings

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.

Butterfly sit-ups

Great for a variety of positions

Using your abs and core, lift yourself from the floor bringing hands up to touch feet, then lower back down again
David Cummings

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.

Hip thrusts

Great for cowgirl

Make sure you keep your feet planted while performing a hip thrust
David Cummings

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.

Kettlebell swings

Great for doggy style

Make sure you lock out your arms for stability with kettlebell swings
David Cummings

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, release, 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.

Source: thesun.co.uk

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