Nobody likes a starfish in bed, good sex is only great when a man looks at his girl and she’s actively enjoying herself. She can keep up with the physical intensity of sex.

Men want and need to know that the woman is really into having sex specifically with them. Sex can only be enjoyed when both parties are doing the work together.

Enjoying and being good at sex requires certain muscle toning and exercise that is tailored for sex. Next time you are at the gym or exercising at home, think about the muscles you use during sex. Do you enjoy the cowgirl position? You’ll need to do squats; lunges and bridges exercises to nail this position and rip all its rewards.

Exercise your way to better sex – you’ll be shocked at how much your sex life improves with these simple exercises ladies. Whether you want to improve the quality of your sex life—or just have better luck getting in the mood.

Below are exercises that will make you into a sex goddess and have more intense orgasms.

1. Endurance exercises.

Endurance exercises aside from increasing endurance; it increases your sex drive, it will give you energy and it helps you get in the mood.

Good sex requires you to be able to go at it till the job is done. Sometimes you get it done in 10 minutes and sometimes it takes 20 minutes or more. Nothing feels better than laying down exhausted after a good romp.

Fortunately there are plenty to choose from: cycling, jogging, brisk walking and swimming. Aim at doing 30 minute sessions.

2. The plank

The plank is an excellent core builder, works the upper arms, abdominals, obliques, thighs and buttocks, all the areas that count when you’re having sex ladies.

These are important muscles that help stabilize you when you are on all fours, or any position where the woman is on top, or in transition from one position to another while maintaining close genital contact with your partner.

Do the move

Lie face down, push up and hold your body off the ground using your toes and forearms for support. Keep your back straight. Hold for 30-60 seconds and do daily. As you become stronger increase the time you hold the plank.

Watch below for proper form:

3. Squats and Lunges

You already know this move as a terrific leg and butt toner, but did you know that it can also get the blood flowing to the places that may energize your libido? Plus squats and lunges loosen your hips making your pelvis more flexible.

Many women need a little physical help with arousal to get blood flowing to the genitalia. Squats are great way to get your blood flowing for some loving. So before you get to bed get squatting.

Do the move:

With your feet spread shoulder-width apart, make sure your heels stay on the floor as you ‘sit’ on an imaginary chair,” she explains. The lower you squat, the more you engage your glutes and reap the benefits. Push off from your heels and hold your abdominals in tightly. Do them slowly, aiming for 15 to 30 reps.

4. Bridge Pose

This exercise helps strengthen the lower back, gluteus muscles and hamstrings.
Want to make missionary position work wonders? Bridge pose is an excellent exercise. It helps enhance a woman’s sexual experience because it increases her strength and endurance in these muscles, which are used to create resistance during a man’s thrusting while she’s in a missionary position, thereby increasing the intensity of the thrust.

Do the move:

Start out lying flat on your back with your knees bent and your feet flat on the floor. Lay your arms to the side of your body, lift your hips up in the air and squeeze your gluteus muscles. Continue to press upward until just your upper back/shoulders, arms and feet are touching the floor. Hold this position for 10 seconds, breathing normally, then slowly lower back down to the floor and relax for a few seconds before repeating again. Aim for three sets of 10 reps each.

Watch how to do bridge properly below:

5. Strong toned arms

Give your arms the strength they need to hold your body weight up when you are in a reverse cowboy position, when you’re on top facing him or when you on your fours. You guy is underneath you and you are going to do the thrusting, you need your strong arms.

Do the move:

There is an array of exercises to get your arms strong, but we’ll stick with using dumbbells, as they are easy and versatile too. You can incorporate dumbbells into your other exercises like squatting.
To get those strong toned arms you need a set of 5 kg and later 10kg dumbbells.
Start with 10 arm curls building up to 15 and doing 10-15 reps, as you get stronger increase the amount of arm curls.

Below is a video that can be useful for both men and women on how to exercise for sex.

Include these moves into your exercise routine and you will become an insatiable sex goddess. Surprise your guy with your newfound strength, endurance and sexual appetite.

You will feel more confident when you know your body is ready for action.
Here are 5 exercises you should add to your workout routine today to make these 5 sex positions hotter tonight.

1. Push ups

Missionary position not the most original of positions but the most go-to move for most people because is the most intimate of positions. This is a position that works out your arms and while she loves to feel some of your weight pressed against her, she doesn’t want to feel you crushing on her.

Guys, you need to work out both your arms and shoulders. Here’s what you need to do to increase your upper-body strength with push-ups, try to do 3 reps of 10 push-ups morning and evening.

2. Core and hip strength

Wondering why? When she strides you in a cowgirl position you certainly don’t want to cower at the thought of her being able to break you in two. To become a strong, stable base for her you require a strong core and hips that are strong.

You need to do this exercise:

Lie face-up with your legs straight and your arms at a 45-degree angle from your sides. Raise your hips off the floor by pressing your heels and palms into the floor and squeezing your glutes. Hold this position for 30 seconds. Add increments of 15 seconds each workout until you can hold the move for 2 minutes.

Here a great tutorial on how to some core and hip strengthening:

3. Bear Hug Squats

When you are standing and she’s sitting or leaning on a bench, as you do when you are having hot steamy sex, you need your legs and glutes to hold you. Those legs need to hold her up and hold your rhythm too.

The most practical way to exercise both upper and lower body, simply grab a heavy sandbag and stand with your feet shoulder-width apart. Hold it vertically in front of your torso, hugging it to your chest. Slowly lower into a squat. Pause at the bottom, and then return to standing. Perform 5 to 10 reps. You could also use a dumbbell with both hands in front of your chest with elbows facing down.

Watch below for a few tips:

4. Flexibility

Doggie style is a favourite among almost all men. To make sure you last and your thrust counts you must improve on both your flexibility in your hips and strength in your glutes. The best exercise for this is Band-Resisted Hip Thrusts. Wondering what this is all about? Below is a youtube clip that will illustrate how you should go about this exercise.

5. Build your endurance

No woman likes a three-minute wonder, best bet is to work on your endurance.
Take up jogging or brisk walking, swimming, and bike ridding.

Aim for the 10-15 minute mark in a high intensity workout like Jogging/exercise bike, with the last 1-2 minutes going really fast.

Consistently doing these exercises will help transform you into a sex machine and the ladies will love you for it.

Coming soon “Exercises that will make you better in bed – Women’s edition”

Doggy Style: You’re both not afraid of being wild and spontaneous.

Cowgirl: On top — You’re sexually comfortable, playful and willing to work for your pleasure.

Reverse Cowgirl: On the top — you’re free–spirited, outrageous and determined to get yourself off.

Spooning: You like to feel secure, held tied and almost restrained while you let it all happen to you.

Standing in the Shower: “Killing two birds with one stone” Getting it off and getting clean.

Receiving Oral: You like being taken care of

Giving Oral: You’re a super star

Anal: If you’re the giver — you think you deserve all of the best that life has to offer

Double Penetration: – You don’t really tend to do anything half–ways, you try anything once

69:- You’re a fair lover

Standing: – You’re willing to work hard to get what you want

Up against the Wall: – You’re into instant gratification

Missionary: – Don’t underestimate this one, the body language is devoted towards you and it’s all about looking at you.

Feel free to add your own…..

Check out the adult forums for some more discussion on sex positions!
‘I was googling all things sex when…’ Read it here