With the movie launch of the hugely popular Fifty Shades of Grey, British Military Fitness (BMF), have compiled a list of the top ten exercises that can help with getting sex-fit, by increasing your stamina, flexibility and strength. You never know when your Mr Gray will come knocking!
Squats are a great way to tone the legs and bottom, as well as allowing the blood to flow around the body. To do these, stand with your feet shoulder width apart and slowly lower your bottom as far as you can (the lower you go, the more this works!) and then lift yourself back up to the standing position. Make sure your heels stay on the floor and your back is straight to prevent any injuries. Repeat 20 times.
Good for: Legs, bottom
The plank is a great strengthening exercise, which works several of the muscles that are used in the bedroom. Lie face down with your hands on the floor, lift your body up, with your hands directly underneath your shoulders where your arms will act as a support. Your body should be in a relatively straight line so make sure your hips aren’t too pushed out or sagging in. Engage the abs, squeeze the inner thighs and bottom cheeks together and press your heels back so your feet are flexed. Hold the position for 20 seconds. Repeat 10 times.
Good for: Core, arms, abs, bottom, legs
Kegels are pelvic floor strengthening exercises for women. These exercises can be done anywhere, sitting, standing or laying down, and involve contracting and relaxing the pelvic floor muscles. To tighten these muscles contract for five seconds and then relax. If you can, try to repeat this for around five minutes.
Good for: Pelvic floor
4. Tricep Dips
Strong arms are key during sex and one way to strengthen these are tricep dips. To do these, sit with the back of your hands facing forward, resting against the edge of a chair or another flat surface. Place your feet shoulder width apart and bend your knees to a 90-degree angle and push your bottom forward off the chair. Lower yourself down to the floor and lift yourself back up. Be sure your spine stays straight during the exercise to prevent injury. Repeat 20 times.
Good for: Arms
Cardiovascular exercise is great for improving stamina as well as building up the muscles in the legs and fat loss. This could include a wide range of exercises that raise your heart rate, such as running, cycling or speed walking.
Good for: General stamina and strength
Step forward so your legs are approximately one metre apart, with your knees slightly bent. Push your hips forward and hold this for around 30 seconds when you should be able to feel the stretch and muscle burn. Then repeat with the other leg.
Good for: Hips, legs
7. Snake stretch
This move is great to stretch out the hips as well as elongate the back and improve flexibility. This involves lying on your front on the floor with your hands on the floor, facing forwards. Push yourself up with your arms, arching the back and holding for 20 seconds.
Good for: Back, hips
8. Bicep curls
Just like tricep dips, bicep curls also strengthen your arm muscles and can undoubtedly help with sexual performance. Some studies have shown that lifting weights causes an increase in testosterone, which can translate to a healthy increase in sex drive for both men and women. For this exercise you need two hand weights. Hold one weight in each hand, with your arms flat to your side, palms forward. Lift your arms so they are at a 90-degree angle and then lower your arms back down. Repeat 20 times.
Good for: Arms
9. Pelvic tilt pulses
Lie with your back flat on the floor with your knees bent, your legs shoulder width apart and your hands and feet on the floor. Tighten your ab muscles and bend your pelvis up slightly, pushing through your heels. Slightly pulse your pelvis up and down 20 times and then slowly lower yourself to the floor. Repeat three times.
Good for: Abs, lower back
10. Crossover stretch
This stretch move is fantastic for improving flexibility as well as strength. Lie on your back with your knees bent and then bring your right knee to your chest. Grab the outside of the right knee with your left hand and pull it towards your left shoulder, holding for 30 seconds. Repeat with other leg.
Good for: Core, pelvic floor