Despite popular opinion, you don’t want to be stiff while having sex.
The basic role of the male during sex is to generate and execute force for the pleasures of both parties. The penetration and faster back/forth movements generate better fiction which help in deriving more pleasures.
Mobility and strength are essential if you want to perform at your best in the bedroom—you have to be flexible. Here’s a workout routine that will work your body holistically, so that every muscle group functions cohesively—rather than bulking random show muscles. This routine will also help you nail some of those not-so-basic positions.
Bedroom Exercises for Sex
If you have ever worked out with me, you knowdeadlifts are my favorite. They can be cruel though, like the time I took them for granted. Proper heavy deadlift lifts will not only improve your hip hinge, but also strengthen your low back and hamstrings. Other than the kettlebell swing, there is no single better exercise than deadlifts for better thrusting power.
I like to think of kettlebell swings as the single most important exercise for improving hip power, thus, for our purposes, improving sex. It makes sense. Watch this video and you will probably have a good idea why.
For the longest time, it has been a feat of pure core stability to hold a plank for a minute. While this is impressive, I don’t see the real world application. Are you creating a human bridge for a school of ducks? Are you applying to be a table at Chilli’s? If not, then a single isolated plank for minutes on end is not useful. It is much better to vary your plank with different types of movements to increase the demand on your stabilizers. Try just a few of these at a time. There are 100. Stick with what you can do and move up gradually.
Barbell Glute Bridge
The Father of Glutes Bret Contreras really turned me on tothese. As the name implies, you will be thrusting in what is commonly known as a floor bridge…only you will be thrusting with a barbell. Make sure that you have a towel or something soft wrapped around the part of the bar your hips will be in contact with, as the weight from the bar on your pelvic bone can be uncomfortable.
Single Leg RDLs
I saved my favorite unilateral exercise for last. These can be challenging if you don’t have good balance. Focus less on the amount of weight you use and more on the movement. Some people might be better off, or as a warm up, doing single leg toe touches and progress up to the RDLs.