Having sex is a physical activity in every respect, which is why good athletic preparation is necessary. Here's the workout to do for a summer of fun!

Having sex is a physical activity in every respect, which is why good athletic preparation is needed. Here is the workout to do for a summer of fun

Physical exercise and endorphins

Having sex is a full-fledged physical activity, so you need to train properly. But be careful not to misunderstand: being physically fit does not automatically mean good sex, however physical exercise is a great source of endorphins, the pleasure hormone. CrossFit trainer Gabrielle Kessel has identified 13 targeted exercises, which work on 5 specific areas related to sex.

Core

The core consists of the muscles in the area between the lower portion of the torso and the lower edge of the pelvis. This area of the body is very important for posture and all movement; moreover, a strong core protects the spine, reduces the risk of injury, improves body control, and helps you last longer.

Cardio

Cardiovascular exercises, which involve the lower body, have the benefit of increasing blood flow to the pelvis: this is essential for a powerful orgasm, in fact the clitoris depends on it by 50 to 300%.

Pelvic floor

A functional pelvic floor ensures more intense orgasms. According to a 2010 study, orgasm and arousal are associated with better pelvic floor function. To strengthen this area, Kegel exercises are very useful, however, it is important to learn how to perform them correctly.

According to Sara Reardon, therapist and owner of NOLA Pelvic Health in New Orleans, more than 50% of people perform them incorrectly: “They consist of a contraction and a subsequent relaxation of the pelvic floor. Many people do not do the second, essential, part of the movement.

Pelvic floor and squats

Another useful exercise to strengthen the pelvic floor is the squat, especially for those who experience pain during receptive sexual intercourse. Painful sex is often due to tight and overactive pelvic floor muscles: doing squats correctly can help relax those muscles.

Glutes

Having sculpted glutes benefits any sexual position, especially anal sex: contracting and relaxing the glutes (and the anal sphincter) can prepare the body for anal penetration, making it more pleasant.

Hips

Hip mobility makes many potentially pleasurable sexual positions possible. If you have a tight pelvic floor, restorative yoga is recommended to relax the central nervous system and reduce localized tension.

EXAMPLE OF SEX GYM OR PREPARATORY GYMNASTICS FOR SEX

1 Plank - Core

In a push-up position, with your hands directly under your shoulders, press your toes to the floor and hold the position for one minute.

2 Leg raises - Core

Lie on your back, with your legs straight and arms at your sides. Press your lower back to the floor to protect your spine. As you exhale, lift your legs to 45 degrees, keeping your back on the floor, then inhale and slowly lower them. Do 10 repetitions.

3 Leg and arm raises - Core

Lie on your back, with your legs straight and arms extended overhead. Press your lower back firmly to the floor and your biceps against your ears, then simultaneously lift your arms and legs. Do 20 repetitions.

4 Jump squats – Cardio

Standing, spread your legs hip-width apart and engage your core, pulling your navel toward your spine. With your back straight, squat down by bending your knees and coming back up; finally, do a small jump, landing with your knees

5 Mountain climber – Cardio

Start from a high plank and rest on your palms, lift your right leg off the floor and bring it to your chest. Now repeat with the left. Alternate for 10 repetitions per leg, with your core engaged.

6 Kegel – Pelvic floor

Lie on your back, with your knees bent and feet on the floor. Now, contract your pelvic floor muscles, imagining sucking a smoothie through a straw placed at the entrance of the vagina or along the penis. Release the muscles and repeat 25 times.

7 Squat – Pelvic floor

Standing, spread your legs hip-width apart and engage your core, pulling your navel toward your spine. With your back straight, squat down by bending your knees, and bring your hips lower than your knees without lifting your heels off the floor. Contract your glutes and come back up. Do 25 repetitions.

8 Hip thrusts – Glutes

Lie on your back, with your knees bent and feet on the floor. With your chin tucked into your neck, press your feet into the floor, lift your hips up and contract your glutes, forming a straight line with your body from nose to knees. Lower your back to the floor and repeat 25 times.

9 Barbell deadlift – Glutes

Standing, spread your legs hip-width apart and engage your core, pulling your navel toward your spine. Then, slightly bend your knees and grab the barbell in front of you. With your arms straight, lift the barbell, but do not raise your arms, just return to an upright position. Do 15 repetitions

10 Lunges – Glutes

Standing, spread your legs hip-width apart and place your hands on your hips. Engage your core and step forward with your right leg, lowering yourself until both legs form 90-degree angles. At the bottom of the lunge, perform a Kegel, releasing the muscles after contracting them. Squeeze your glutes and return to position and repeat with the other leg. Do 15 repetitions per leg.

11 Lizard pose – Hips

Start with your feet and hands on the floor, with your hands under your shoulders and knees under your hips. Pressing into your palms, return to Downward Dog position. Bring your left foot to the outside of your left hand and bend your knee to 90 degrees. Lower your hips, with the knee always bent at 90 degrees. Stay in position for one minute and repeat with the other leg.

12 Figure four - Hips

Lie on your back, with your knees bent and feet on the floor, close to your buttocks. Cross your left leg over your right, with your left ankle just below your right knee.

With both hands, gently pull your right thigh toward you. With your left elbow, push your left thigh away from you, intensifying the stretch. Hold the position for one minute on both sides, breathing deeply.

13 Frog pose - Hips

With your feet and hands on the floor, on a yoga mat (or on a soft surface to protect your knees), spread your knees, and spread your feet wider than your knees. Point your toes outward in a flexed position and look forward to protect your neck. Hold the position for two minutes.