It may not be a goal you want to bring up at your gym induction, but you can improve your sexual athleticism through training. “Moves that improve flexibility, boost stamina and develop a solid core allow you to co-ordinate flexion and extension of your spine and hips using erector muscles, your abdominals, hip flexors and glutes,” says personal trainer Ben Jones at Lifetime Health and Fitness (lifetimehf.co.uk).
#1 Upper body
It’s simple sexual physics: the longer you can support your own bodyweight, the longer you can give and receive, and the more pleasure you’ll get.
Swiss-ball press-up
Works Shoulders, chest, triceps
Best for The Missionary
Method Place your shins on a Swiss ball and get into a press-up position. Lower to the floor, then push back up and repeat.
Lower-back lie-down
Works Lower back, abs
Best for The Full-Court Press (her legs over your shoulders)
Method Lie on your back, feet on the floor. Draw your knees to your chest and grasp your legs behind the knees. Hold for 30 seconds. Repeat as many times as you can.
#2 Lower body
Strengthening your leg muscles improves the power of your sexual athleticism and better hip flexibility gives more range in your movements.
Hinge bow
Works Quads
Best for The Aerobix (you’re kneeling upright, she arches her back)
Method Kneel on a mat with your knees at 90-degrees, keeping your head and back in line with your thighs, lean back. Hold for 2-3 seconds. Repeat.
Hip flexor lunge
Works Hips
Best for The T-bar (you stand at the edge of the bed, she lies across it)
Method Step forward so your feet are about a metre apart, knees slightly bent. Push your pelvis forward until you feel a stretch. Hold for 30 seconds, then swap legs.
#3 Stamina
Endurance exercises that mimic the motions involved in sex will prevent supporting muscles from quitting too soon when you reallyneed them.
Lying gluteal bridge
Works Glutes, hamstrings
Best for Bent Over (you standing, her across bed); The Carnal Classic (aka standing up)
Method Lie on your back with your knees bent. Squeeze your glutes and raise them off the floor until your body forms a straight line. Hold for 3 seconds.
Sock slide
Works Shoulders, chest, triceps
Best for The Cave (you’re on top, she draws her legs to her chest)
Method For this you need socks and a slippery surface. Assume the push-up position. Keeping your hands still, slide your body back, then slide forwards until your belly is over your hands. That’s one rep.
#4 Flexibility
Strength is nothing without suppleness. Power and flexibility will allow you to maintain sensations over an extended period and get more satisfaction.
Crossover stretch
Works Deep core, pelvic floor
Best for Reverse Missionary
Method Lie on your back with your knees bent. Bring your right knee to your chest. Grab the outside of the knee with your left hand and pull it towards your left shoulder. Hold for 30 seconds. Alternate legs and repeat.
Kneeling leg crossover
Works Lower back and abs
Best for The Wheelbarrow (hold her legs at waist height from behind)
Method Get on all fours. Straighten your right leg behind you, angling it to the right, with your toes touching the floor. Now raise your right leg up and over your left leg. Reverse and repeat.
Illustration: Jason Pickersgill at Acute Graphics
