We all know that you can break a serious sweat between the sheets, but how much are you really working? According to Fitness Magazine and a bunch of sex experts and trainers, a lot! Check out a few popular positions that will get your heart rate up and body burning fast!
(1) Missionary
Okay, we know this may seem like a tame one, but missionary truly gets you what you put in to it (so put into it!) Standard man-on-top missionary can go from the “I’m tired, ‘easy’ option”, to a pretty intense workout for the both of you.
Author Patti Britton (The Art of Sex Coaching) and former president of the American Association of Sexuality Educators, Counselors and Therapists, states that if you thrust back on your partner equally as much as they’re thrusting you, you will definitely feel your abs. She states, “You can strengthen your core by focusing on pelvic lifting using your core, not your lower back. That’s where women tend to get stuck — they tend to rely on their lower back to give them propulsion.” This can actually cause harm to your lower back- so don’t take the easy way out ladies, but some core into it and get those abs workin’!
It doesn’t end there, missionary can also give you quit the bum workout too. Britton states, “The more she does buttock squeezes, the more she could accentuate her riding toward him to give herself a good glute workout.” And you thought missionary was the go-to
“I’m tired” position, think again!
(2) The Wheelbarrow Race
Yep, it may seems like a game you played as a child, but this acrobatic position can have you burning major calories (QuickieChick.com estimates 100 for him, and 96 for her!) By the woman placing her palms on the floor facing forward, and the man picking up her legs from behind, this position takes some serious upper body strength. To stabilize yourself forward, and brace for impact, the woman is using her arms and shoulders to keep straight. And hey guys, so are you! Having to lift up the lower part of your lady will take some serious man power to thrust, so this one’s a win, win for both of you!
(3) Cowgirl
Cowgirl position (or commonly “girl on top”) is a great way to get a good butt, core, and quad workout. When the woman’s legs are braces on the ground she will be using her butt and core to thrust forward. Yvonne K. Fulbright, certified sex educator and author of Touch Me There!” says, “Much like riding a horse, she’s going to flex her lower abs and pelvic muscles. Pressing into the man’s abs and sides with her quads or calves can engage those muscles as well.” To learn more about Yvonne, click here!
By switching up the position, you can work additional muscle groups as well. By switching it around, “reverse cowgirl”, the girl can lean forward and use her upper body to push back (much like in doggy style), and engage her lower abs and butt to bounce up and down. Also, she can come to her feet, sort of crouching or squatting over him in the regular cowgirl position, which will engage her legs, butt, hips, and calves!
(4) Doggy
Sex from behind actually engages a woman’s core because she has to balance and stabilize herself on all fours, says Stacy Berman, certified fitness trainer from New York City and founder of Stacy’s Boot Camp. Also, when you tense your quadriceps and glutes to help brace yourself from the thrust, you are working those areas. Think of it like stabilizing yourself on a stability ball, you’re clenching those large muscle groups which give them a burn.
You can get a substantial arm workout from doggy style as well. By the woman raising one hand on a wall in front of her, or if she uses her upper body (arms and shoulders) to help push back, she is engaging other body parts besides her legs to give a full body workout.
(5) Bridge
In this position, the lady is facing upward and using all four limbs to hold her body weight off the bed (or floor, or pool table…). But keep in mind, this position is not a joke! You will have to stabilize yourself like a table girls, and make sure you keep yourself that way as he thrusts in and out. Britton recommends supporting your back with a tower of pillows under you, which may make it easier (and more enjoyable), while still getting a good workout on your buns and inner thighs.
You’ll be working your biceps, triceps, abs, calves, and glutes in this one ladies, but it’s okay if it doesn’t last- this possition is a toughy, so you may need a few breaks. (And they say men do all the work!)
(6) Lunges
You can’t escape them! Lunges make their way from the gym to the bedroom, but don’t be alarmed! This position can be very enjoyable in the moment, and come bikini season. The lunge position has the woman sitting on top of the man with one leg planted in front of her and the other leg extended behind her in between the man’s legs, while he does the same. It is like you are lunging towards each other, and meeting in the middle. You will be working your quads, hamstrings, butt, and even your core to stay centered. You will be working your inner and outer thighs, while stretching your back leg’s hip flexor (bonus!). So if you feel guilty about skipping out on the lunges in your morning workout sesh, you just have to make up for it at night!
(7) Standing
This one’s got it all going on! While the man is standing, the woman has her legs wrapped around his lower back, and arms around his neck or shoulders. The man will be using all of his upper body strength to hold up the lady, as well as his hips and core to thrust. Plus, let’s not forget fellas you’re standing, so that takes extra effort in itself! Girls, you will feel the burn pretty quick in your shoulders and arms from holding yourself up, as well as your inner and outer thighs from wrapping yourself around him. Also, your core will be working to push back- phew, who’s hot in here?
There you have it! Turn your late night (or hey, early morning, afternoon, happy hour, what have you) love sesh into a full body workout for the both of you! And remember, the longer it goes- the more exercise you’re getting!
You’ll be burning calories, having fun, and working on your flexibility all at once, now that’s hot.
For more information from the article by Fitness Magazine, pictures (just in case you need a review!) and more positions, check out http://www.fitnessmagazine.com/health/sex/better-sex-guide/sex-positions-that-double-as-exercise/?page=9 !
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