Confession time: During sex, have you ever a) cramped up, b) pulled a hamstring, or c) sweated directly onto your partner's face?
Sex—if you're doing it right—is hard work. Besides being a veritable cardio workout, knocking boots works a slew of muscles, both large and small, and some that you rarely use in the course of a typical day—unless you're a marathon porn star or a professional alligator wrestler. "Problem is, many workout protocols are built for getting girls or guys back to your bedroom, not keeping them there," says strength-and-conditioning specialist Andy Troy, C.S.C.S., and the creator of the exercise DVD The Bedroom Workout for Men: Better Sex Through Exercise.
We asked Troy to put together a better-sex workout that not only burns calories and tones muscle, but also increases strength, stamina, and power for longer, better sex sessions.
Ready to flex your sex muscles? Troy advises adding the following workout to your regular exercise routine once a week.
Modified Pushup Any old pushup will strengthen your chest, but by moving slowly (and even pausing) through the exercise, you can score the upper-body isometric strength to support your body weight for extended periods—and stop pushing your weight down on your partner. Plus, when you can lift yourself through your upper body, your hips are freed up for greater range of orgasm-spurring motion. Just Do It: Get into a plank position with your hands slightly wider than your shoulders. Keeping your core braced and body in a straight line, lower your body for four counts until your chest nearly touches the floor. Hold the position for three to five counts, then press back to start for two. Work up to three sets of 12 to 15 reps.
Speed Squat Thrust much? When you break it down, thrusting is a combination of rapid hip and knee extension. So if you want to pick up the pace in the bedroom, first you need to pick it up on the squat rack. Just Do It: Stand with your feet hip-width apart, holding either dumbbells at your sides or a barbell across your shoulder blades. Keeping your knees from extending past your toes, quickly squat down so your thighs are nearly parallel to the floor. Then, explode up to return to start. As quickly as possible while maintaining good form, do three sets of 12 to 15 reps
Modified Biceps Curl In the bedroom, biceps are behind almost all of your favorite moves: Picking your partner up, holding him or her up against a wall, and lifting his or her legs in the air. The trick is, all of these require isometric strength—basically, the ability to hold a pose without fatiguing or cramping up. So when it comes to building your biceps for the bedroom, you need to focus on that hold-it-right-there strength. Just Do It: Stand tall, holding a pair of dumbbells at your sides, palms facing forward. Keeping your back straight and without moving your upper arms, slowly bend your elbows to curl the weights toward your shoulders. When your elbows reach a 90-degree angle, pause for two counts, then continue to curl the weights to the top. Pause, then slowly lower the weights back to the starting position. Do three sets of 12 to 15 reps.
Bridge Being on the bottom is no excuse for laziness. Help your partner (and yourself) out by increasing your core and pelvic strength. Just Do It: Lie on your back with your knees bent, feet flat on the floor, and palms down. Raise your hips off the floor until your body forms a straight line from shoulders to knees. Hold for 10 seconds, then slowly lower to start. Do 12 to 15 reps.
Lower-Back Stretch If you want to pull off crazy Kama Sutra bends without throwing out your back, you need to stretch your erector spinae muscles. They lie around your (you guessed it!) spine and aid in torso flexion, extension, and rotation. Just Do It: Lying on your back, raise both thighs and grab behind your knees, pulling them toward your shoulders. Allow your hips to raise off of the floor. Hold for 30 seconds. Do three reps.