The best exercises to prepare for a sex marathon

Sex is a physical activity in every sense, which is why good physical preparation is helpful. Here is the workout for a summer of fun

Physical exercise and endorphins

Sex is a physical activity in its own right, so you need to train appropriately. Be careful not to misunderstand: physical fitness does not automatically mean good sex. However, exercise is a great source of endorphins, the pleasure hormone. CrossFit trainer Gabrielle Kessel has identified 13 targeted exercises addressing 5 specific areas related to sex.

Core

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

Cardio

Cardiovascular exercises involving 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 by 50 to 300%.

Pelvic floor

A well-functioning pelvic floor ensures more intense orgasms. According to a 2010 study, orgasm and arousal are associated with better pelvic floor function. Kegel exercises are very useful for strengthening this area, although it is important to learn how to perform them correctly.

According to Sara Reardon, a therapist and owner of NOLA Pelvic Health in New Orleans, more than 50% of people do them incorrectly: "They involve contracting and then relaxing the pelvic floor. Many people do not perform the second, essential part of the movement."

Pelvic floor and squats

Another useful exercise for strengthening the pelvic floor is the squat, especially for people who experience pain during receptive sexual intercourse. Painful sex often stems from tight, overactive pelvic floor muscles: performing squats correctly can help relax those muscles.

Glutes

Toned glutes help in any sexual position, especially anal sex: contracting and relaxing the buttocks (and anal sphincter) can prepare the body for anal penetration, making it more pleasurable.

Hips

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

EXAMPLE OF SEX GYM OR EXERCISES TO PREPARE FOR SEX

1 Plank - Core

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

2 Leg raises - Core

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

3 Arm and leg raises - Core

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

4 Jump Squats – Cardio

Stand with your feet hip-width apart and engage your core, drawing your navel towards your spine. Keeping your back straight, squat by bending your knees, then rise; finish with a small jump, landing with your knees

5. Mountain climbers – Cardio

Start in a high plank position, supported on your palms. Lift your right leg off the floor and bring it toward your chest. Repeat with the left. Alternate for 10 repetitions per leg, keeping your core engaged.

6 Kegel – Pelvic floor

Lie on your back with your knees bent and your feet on the floor. Now contract your pelvic floor muscles, imagining you are drinking a smoothie through a straw positioned at the vaginal opening or along the penis. Release the muscles and repeat 25 times.

7 Squats – Pelvic floor

Stand with your feet hip-width apart and engage your core, drawing your navel towards your spine. Keeping your back straight, squat by bending your knees and lowering your hips below your knees without lifting your heels off the floor. Squeeze your glutes and stand 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 towards the base of your neck, push through your feet, lift your hips and squeeze your glutes, forming a straight line from your nose to your knees. Lower your back to the floor and repeat 25 times.

9. Barbell deadlift – Glutes

Stand with your feet hip-width apart and engage your core, drawing your navel toward your spine. Then bend your knees slightly and grasp the barbell in front of you. Keeping your arms straight, lift the barbell without raising your arms, simply by returning to an upright position. Do 15 repetitions.

10 Lunges – Glutes

Stand with your feet hip-width apart and place your hands on your hips. Engage your core and step forwards 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 the starting position, then repeat with the other leg. Do 15 repetitions on each leg.

11 Lizard pose – Hips

Begin on all fours, with your hands under your shoulders and knees under your hips. Press through your palms and move into Downward-Facing Dog. Bring your left foot to the outside of your left hand and bend your knee to 90 degrees. Lower your hips, keeping your knee bent at 90 degrees. Hold 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 bottom. 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. Use your left elbow to push your left thigh away, deepening the stretch. Hold for one minute on each side, breathing deeply.

13 Frog position - Hips

On all fours on a yoga mat, or a soft surface to protect your knees, spread your knees apart and place your feet wider than your knees. Flex your feet with your toes pointing outwards and look ahead to protect your neck. Hold the position for two minutes.