Sexy-body-secrets

Six moves for bedroom bliss

A huge area of research shows that exercise makes that other popular recreational use of the body—sex—a lot more fun. Whether you're into aerobics, cycling or rock-climbing, "when you exercise, you increase blood flow and strengthen your body, which not only makes you look and feel better but leads to heightened sexual arousal," says Deena Poll Goodman, a physical therapist in Beverly Hills, California, who works with urologist Jennifer Berman, M.D., to treat sexual dysfunction. Aside from the physical benefits (better endurance, stronger muscles and increased blood flow to the nether regions), exercisers simply feel hotter: Seventy-one percent of women who described their fitness level as above average also rated their sex appeal as above average.

Now experts are taking the sex/exercise connection even further, with routines to target the specific muscles used during sex. They include the ones in your thighs and butt as well as your abs. Strong core fibers lead to better orgasms, Goodman says, as they are connected to your pelvic muscles. But the pubococcygeus (aka PC or pelvic-floor muscles) rightfully gets the most attention: This group of muscles encircling your vagina and anus is responsible for those critical internal squeezes.

Working your pelvic-floor muscles can improve your sexual experience. You can do these at your desk, in your car or during that boring work dinner—and no one will be the wiser. Build up to completing this four-exercise series three times a day.

Quick-flick kegel While seated, squeeze only the pelvic-floor muscles. To isolate these, pretend you're holding back gas or urine. (Some women feel it more in their vagina, others in their anus, but it will feel like muscles lifting.) Contract and release quickly in a pulsing motion. Do 5 to 10 pulses.

Kegel hold While sitting, squeeze pelvic-floor muscles and hold for 5 to 10 seconds, then release. Do 5 to 10 reps.

Inner-thigh squeeze Sit on a chair (at a table or desk to be discreet) and place a purse or a rolled-up jacket between your knees. (If you don't have one, you can do without.) Squeeze knees together as you pulse your pelvic-floor muscles. Repeat three to five times.

Advanced standing lift Do the quick-flick Kegel and Kegel hold moves again, this time while standing upright. Gravity makes it more challenging, Goodman notes. As before, do 5 to 10 repetitions of each exercise.

Goodman and exercise physiologist Tom Holland created this great sex workout exclusively for SELF. Do two sets of each move twice a week, with 30 or more minutes of cardio most days. Then watch your sex life (and abs, butt and thighs) perk up fast.

Triceps dip with leg crunch

Strengthens arms, core muscles

How to do it Sit on floor, legs straight and palms on yoga blocks (or low step) behind you, thumbs pointing to butt. Straighten arms, wrists in line under shoulders, and lift right leg 6 inches off floor to balance on palms and left heel (as shown). Next, bend elbows behind you and bring right knee toward chest, then return to start. Do 10 reps. Switch legs and repeat.

Why it works Strong arms and core hold you up. (You won't have to change position just when it's starting to feel good!)

Locust

Strengthens lower back, helps with overall flexibility

How to do it Lie facedown, arms at sides, palms facing thighs. Simultaneously lift chest and legs, feet together, a few inches off floor (as shown), taking care not to strain your back. (If uncomfortable, bring one leg up at a time.) Hold for two breaths; lower to start. Do 10 reps.

Why it works Your back is your body's foundation, so the stronger it is, the better shape you'll be in for sex and the less likely you'll have a back strain at a key moment with your partner. And you already know why flexibility is a good thing.

One-legged hamstring press

Works hamstrings, abs, hip flexors

How to do it Lie faceup with right heel on a sturdy chair or bench, left leg straight up, arms on floor at sides. Press right heel into chair seat and squeeze glutes to lift hips (as shown). Lower to start. Do 10 reps, then switch legs and repeat.

Why it works Strengthening hamstrings can help make orgasms stronger. "Some of the fibers of the hamstrings are directly connected to your pelvic-floor muscles, so I often focus on the hamstrings in my practice," Goodman says.

Hip opener

Increases hip flexibility

How to do it Sit with knees bent, feet flat. Place palms on floor a few inches behind you, fingers pointing in opposite direction of toes. Cross right foot over left thigh so right shin is parallel to floor, then bring chest a few inches toward legs (as shown). Hold for five breaths—around 20 seconds. Repeat twice, then switch legs.

Why it works "The more mobility you have in the pelvic girdle, the easier it is to get into any position you want," Goodman says. Plus, you can hold a position longer without getting sore or fatigued.

Rope climber

Tightens your core

How to do it Lie on your back, knees bent, arms at sides. Bring right arm toward ceiling, as if you're grabbing a rope, and lift torso into a crunch (as shown). Alternate arms as you crunch up and down. Each time you bring body up, try to reach a little higher. Do 15 to 20 crunches.

Why it works Aside from the core muscles' link to better orgasms, you use your abs a lot during sex, so tightening them can give you the strength to support yourself longer without tuckering out.

Warrior III

Improves balance; strengthens glutes, lower back and hamstrings

How to do it Stand tall and step forward on left leg as you raise right leg directly behind you, tilting forward so head and toes are in one line parallel to floor, arms alongside body (as shown). Focus, breathing slowly and deeply five times; return to standing. Switch legs and repeat.

Why it works Remaining steady calls for concentration—practice for staying in the moment during sex, Goodman says. You never know when good balance will come in handy.