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 its own right, which is why good athletic preparation is needed. Here's 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. However, be careful not to misunderstand: being physically fit does not automatically mean good sex, but physical exercise is a great source of endorphins, the pleasure hormone. CrossFit trainer Gabrielle Kessel has identified 13 targeted exercises that intervene in 5 specific areas related to sex.

Core

The core consists of the muscles in the area between the lower torso and the lower edge of the pelvis. This area of the body is very important for posture and all movement, plus 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, as the clitoris depends on it from 50 to 300%.

Pelvic floor

A functional pelvic floor ensures more intense orgasms. According to a 2010 study, orgasm and arousal are associated with greater 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 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 often depends on tight and overactive pelvic floor muscles: performing squats correctly can help relax those muscles.

Glutes

Having sculpted glutes favors 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 enjoyable.

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, point your toes to the floor and hold the position for one minute.

2 Leg lifts - Core

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

3 Leg and arm lifts - Core

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

4 Jump squats – Cardio

Stand with your legs hip-width apart and contract your core, pushing your navel towards your spine. With your back straight, crouch down by bending your knees and rising; finally, make 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 the core contracted.

6 Kegel – Pelvic floor

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

7 Squats – Pelvic floor

Stand with your legs hip-width apart and contract your core, pushing your navel towards your spine. With your back straight, crouch down by bending your knees, and bring your hips lower than your knees without lifting your heels off the ground. Contract your glutes and rise. Do 25 repetitions.

8 Hip thrusts – Glutes

Lie on your back, with your knees bent and feet on the floor. With your chin against the hollow of your neck, leverage your feet on the ground, lift your hips upwards and contract your glutes, forming a straight line with your body, from nose to knees. Bring your back to the ground and repeat 25 times.

9 Barbell deadlift – Glutes

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

10 Lunges – Glutes

Stand with your legs hip-width apart and place your hands on your hips. Contract your core and take a 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 feet and hands on the ground, with hands under shoulders and knees under hips. Leveraging your palms, return to the Downward Dog position. Bring your left foot outside your left hand and bend the knee 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 butt. Cross your left leg over your right leg, with your left ankle just below your right knee.

With both hands, gently pull your right thigh towards 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 feet and hands on the ground, on a yoga mat (or on a soft surface to protect your knees), spread your knees, and widen your feet more than your knees. Point your toes outward in a flexed position and look ahead to protect your neck. Hold the position for two minutes.