22.05.2024

I’m a personal trainer — here’s the four ‘coregasm’ work-outs to spice up your sex life

Wanting to spice things up in the bedroom? So-called ‘sexperts’ might recommend role-playing or buying new lingerie. But there could be an even easier solution — hitting the gym.

‘Exercise isn’t just about toning your muscles and shedding those extra pounds,’ says Gloucestershire-based personal trainer Lee Mitchell.

‘It can actually do wonders for your sex life.’

Here, he shares four work-out tips to almost instantaneously boost your sex life.

Doing cardio exercises regularly can give you better stimulation because it helps to improve your circulation, experts say

Doing cardio exercises regularly can give you better stimulation because it helps to improve your circulation, experts say

Cardio

Regular exercise not only boosts physical health and mental wellbeing.

In fact, doing cardio exercises regularly might give you better stimulation because it helps to improve your circulation, Mr Mitchell says.

Plus, if you are able to perform strenuous exercise for long periods of time being ‘too tired’ will no longer be a barrier in the bedroom.

Mr Mitchell said: ‘When it comes to improving your sexual prowess, cardio exercises are the name of the game.

‘Engaging in activities like running, swimming or cycling gets your heart pumping and increases blood flow throughout your body.

‘This enhanced blood circulation not only helps with arousal but also contributes to better stamina and endurance in the bedroom.

‘So, get that heart racing and be ready to take your sex life to new heights.’

Weightlifting

Pumping iron will not only do wonders for your physique but also help you be more adventurous in the bedroom.

Strength training could help you feel that bit more confident, Mr Mitchell says.

Lifting weights stimulates muscle growth which allows us to hold more weight for prolonged periods of time, meaning those hard-to-reach positions you’ve always dreamed of will be a lot easier

Lifting weights stimulates muscle growth which allows us to hold more weight for prolonged periods of time, meaning those hard-to-reach positions you’ve always dreamed of will be a lot easier

HOW TO STAY HEALTHY THROUGH EXERCISE

Adults are encouraged to do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.

Over-18s should aim to:

  • Do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week. This includes carrying heavy shopping bags, yoga, Pilates and lifting weights.
  • Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week. Moderate activity includes brisk walking, riding a bike, dancing and doubles tennis. Vigorous activity includes running, swimming and riding a bike fast or on hills.
  • Spread exercise evenly over four to five days a week, or every day
  • Reduce time spent sitting or lying down and break up long periods of not moving with some activity

Adults can also achieve weekly activity target with:

  • Several short sessions of very vigorous intensity activity. This includes lifting heavy weights, circuit training and sprinting up hills.
  • A mix of moderate, vigorous and very vigorous intensity activity

‘If you want to feel like a superhero during your intimate escapades, strength training could be your secret weapon,’ says Mr Mitchell.

He suggests doing push-ups, weightlifting and squats to build your muscle, improve your posture and as a result also boost your confidence.

He added: ‘Having a robust core and upper body strength can unlock a whole new realm of exciting positions and manoeuvres in the bedroom.’

Lifting weights stimulates muscle growth which, over time, allows us to hold more weight for prolonged periods, meaning those hard-to-reach positions you’ve always dreamed of will be a lot easier.

So, say goodbye to the missionary position.

Yoga

On top of causing headaches, muscle tension and weakening the immune system, stress can also ruin your sex life.

But moving your body will decrease levels of the ‘stress hormone’ cortisol, experts say.

One way to tackle this is by doing exercises such as yoga and Pilates.

These workouts can help you destress by focusing on breath work and getting the body moving.

But it will also do wonders for your flexibility, making it easier to achieve trickier positions.

Mr Mitchell said: ‘Engaging in yoga or Pilates regularly can improve your flexibility, making it easier to achieve different positions and movements with ease.

‘Additionally, these practices help promote relaxation, reduce stress levels and improve body awareness – all of which contribute to a more fulfilling and intimate connection.’

Pelvic floor

While lifting weights and improving cardio can give you a libido boost, don’t forget to also work on the pelvic floor muscles.

Pelvic floor exercises or Kegel exercises involve contracting and relaxing the muscles that support your pelvic organs, says Mr Mitchell.

You can strengthen your pelvic floor by doing move such as bridge pose, which is found in yoga and Pilates

You can strengthen your pelvic floor by doing move such as bridge pose, which is found in yoga and Pilates

Mr Mitchell said: ‘Strengthening these muscles can lead to better control and intensity during orgasms, increased sexual pleasure for both you and your partner, and even help with certain sexual dysfunctions.

‘So, next time you’re stuck in traffic, squeeze those muscles and get your pelvic floor workout on the road.’

You can strengthen your pelvic floor by doing moves such as bridge pose, which is found in yoga and Pilates.

This involves lying on the floor with your back flat against the ground and your knees bent at a 90-degree angle.

Keep your feet on the floor with your arms at your side, palms facing down.

Then, pushing through your heels, raise your hips off the ground and squeeze your glutes and hamstrings before retuning back to the ground.

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