3 Exercises for Better Sexy-Time
Sex is a physical activity. And like any other physical activity, it’s better, more comfortable, fun, and rewarding when you are in shape. That’s why I’ve created a few moves to tighten and tone your deepest pelvic floor and core muscles (your sex muscles), which will improve your sexual performance. Try to have some fun and embrace your sexuality when you’re performing these moves. As always, remember to begin each movement sequence by doing the Athletic Core Set-Up to help fire up and completely activate your deepest core and pelvic floor muscles.
1. Deep-pelvic floor tilt. Performing this move lying down face up is a great functional position to learn how to access and strengthen your pelvic-floor muscles. Squeezing (not holding) the towel roll at all times will help you activate your PC muscles and keep a continuous Kegel, too. This move also helps post-partum women tighten and tone their deep, inner lower core area—and help banish that post-pregnancy lower-belly pooch.
- Place a rolled-up towel slightly above your knees and squeeze. Lying face up, press your shoulder blades into the floor and raise your arms up to slightly below chest with your palms facing together.
- Dig your heels into the floor and pull your toes up and push your heels slightly away, which will activate your deep transverse abs.
- Inhale then exhale, lifting your pelvis off the ground keeping equal tension between your lower abs and your glutes. Repeat 12 times with a slow pace of two seconds up and three seconds down.
2. Chair-straddle squat. I love this move because it’s a little bit naughty. So have some fun with it!
- Straddle a chair in a plié stance while up on your toes. Inhale and bend your knees into a deep squat. Keep your knees tracking directly over second and third toes.
- Exhale to a quarter-squat and then do a right-side crunch, tilting your right hip.
- Inhale and squat down farther, coming up to quarter-squat, doing a left-side crunch tilting your left hip. Repeat 12 times.
3. Standing towel squat. With this move, be sure to think about keeping a continuous, soft Kegel by drawing up your pelvic-floor muscles.
- Facing a tall, sturdy chair, place a towel roll above your knees and squeeze to activate your adductor and PC muscles. Hold onto the chair with both hands, exhale, inhale, then squat to a 90-degree angle. Be sure to keep equal tension between your lower abs and glutes.
- Exhale into standing neutral spine pelvic tilt with a calf raise, and hold for 5 seconds trying to draw up your PC muscle.
A big thanks to Linda for the very timely Valentine’s Day exercises! —Jenn