Sexercise for Beginners

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It gets hot and steamy when two parties get it on in bed. Beneath the perspiration is your muscles working hard as you get into the various poses. While you are game for a good sex between sheets, your muscles suddenly 

begin to feel sore and give way. To make it worse, your partner (who is already pretty much aroused at this point) is all about cuddles and sizzling sex positions. If you have had this experience far too many times, it’s high time to pay some attention to your body. 

For many women, consistent muscle pain is fairly normal during sex because of  an overuse of your muscles at work or lack of exercises. Another possibility is a poor warm-up routine. In this blog, we look at how being physically fit may not only make your muscles feel less tense in the bedroom but also help you perform better and get more enjoyment from sex. We also look at what muscles you can work on in the (home) gym to up the notch of steaminess on those kama sutra poses that you may have been thinking about. Now that we have caught your eyeballs, get ready to toss your body in a whirl of sexercises. They are all easy to do, and the only equipment you’ll need is your own. 

#1 – Bridge

The bridge pose is generally recommended if you are new to karmasutra positions. This exercise can isolate and strengthen your butt muscles and hamstrings, and help reduce your belly fat by keeping your supporting muscles strong. If you have poor blood circulation, doing 20 sets of the bridge pose can make a huge difference to improve circulation of blood, and boost better digestion. And once you get the hang of doing them, they are easy to do and can be done anywhere.

Here’s how: 

Lie on your back with your knees bent. Place your feet flat on the ground and at a comfortable distance from your butt, forming a 90-degree angle. Lift your heels, drive your weight downward through your toes, and elevate your hips. Stretch the neck, spine, chest and hips. Hold tight for 5 seconds, breathing normally. Slowly bring your hips back to the ground. Relax and then repeat. Aim for 20 bridge exercises three or four times per week.

For most women who incorporate the bridges in their daily workout, it is something easy to perform. But for women trying out this pose for the first time, you may want to join a gym or hire a personal trainer to guide you. Just ask for a free first trial session with Anytime Fitness Cantonment Road to walk you through these four sexercise sets. Free first trial sessions for Prestige members only. 

#2 – Reverse lunge 

The reverse lunges sound a bit exhausting, isn’t it? But they are a real gem to work the muscles of the glutes, hamstrings, and quads. Incorporating reverse lunges into a daily workout can adequately stretch and strengthen these areas and the adductors that control your knee and hip movements. It is generally recommended, well, you know, if you enjoy kama sutra positions without the unnecessary muscle tension. If you have a bad knee, doing reverse lunges can reduce the pressure on your knees compared to regular lunges. Doing 20 sets of the reverse lunge three to four times per week can make a huge difference to improve balancing and hip mobility. 

Here’s how: 

Stand with feet hip-width apart. Step backwards with your right leg until your knees are at 90-degree angles. Your right knee should be pointing towards the ground while in line with your toes. Hold tight for 5 seconds. Push yourself forward and then repeat with your left leg. Aim for 20 bridge exercises three or four times per week.

#3 – Partial squat

The partial squat is also called the half squat and can be a valuable sexercise for many women. This exercise can enhance quadriceps development, and overload the body similar to squat workouts and overloading training. If you have less muscle mass and strength to your lower body, doing 20 sets of the partial squat  can make a huge difference to add muscle mass. And once you get the hang of doing them, you can then perform this exercise using some additional weight.

Here’s how: 

Keep your head up, torso straight, and your feet a little further apart. As you squat, send your hips back and down. Bend your knees while making sure your knees do not go below the 120-135 degree flexion. Hold tight for 5 seconds, breathing normally. Slowly come up all the way. Relax and then repeat. Aim for 20 partial squats three or four times per week.

#4 – Superman

Considering he is the greatest superhero of them all, it is unsurprising to learn that this is the sort of sexercise to do to enhance one’s sexual stamina and performance. The Superman should be part of the workout schedule of anyone who enjoys exotic sex positions, just like, presumably, Superman does.  It is a real gem to work the lower and upper back, glutes, hamstrings, and your core strength like crunches and bridges. 

It is also one of those effective bodyweight moves that can improve overall posture and counteract hunching. So if you are one of those women who are struggling with good posture, the Superman exercise is definitely the one exercise that you wouldn’t want to miss throughout your fitness journey. Beware though because this exercise can be tricky and can be easily done incorrectly.

Here’s how: 

Lie face down on a mat, with your legs straight and your arms outstretched in front of you. Raise both your arms and legs at the same time so they are 10-15cm off the ground. Hold tight for 5 seconds, breathing normally. Exhale as you lower back to the starting position. For a harder variation, try raising only the limbs on one side of the body. Then alternate sides. Aim for 20 Superman moves three or four times per week.


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