Explore this workout:
Warmup
Cool Down
Regular exercise has been shown to help stabilize hormones, increase blood flow, ease stress, and build confidence — factors that, over time, can support both sexual desire and performance. And while working out can’t magically deliver all the elements required for a satisfying sex life, certain types of activity can help boost sensuality.
“Typically, when we hear ‘sensuality’ or ‘pleasure,’ we automatically jump and connect it to sex,” says Minnesota-based trainer Madden Zappa, CPT, a sensuality coach and Life Time studio lead. “However, sensuality simply refers to enhancing joy and pleasure in your life using your five senses.”
Enhancing sensuality, she explains, depends on self-awareness and intention. “When you understand your own body and who you are as an individual — have awareness of how your body moves and operates, as well as what feels good and what doesn’t feel good — only then can you really dive deeper into how [sensuality] relates to sex and desire.”
One way to enhance sensuality and, in time, enhance your sexual experiences, is through intentional physical activity. “There are a number of areas you can focus on,” says Zappa, who is also a certified life coach. These include the following modalities:
- Cardio: Pick any activity you love that elevates your heart rate. “Just don’t overdo it,” advises Zappa, noting that pushing the intensity too hard has been linked to lower libido, especially in men.
- Hip-opening strength moves: These include variations of the squat, glute bridge, and hip thrust, which build strength and mobility through the hips, core, and lower body.
- Core-strengthening exercises: Moves that engage and support the pelvic floor in particular help support healthy sexual function. (See “Your Fit and Functional Pelvic Floor.”)
- Breathwork: “Awareness of the breath and being able to slow the breath down have been shown to enhance pleasure and lower our stress response,” says Zappa.
Zappa designed the following workout to help those who are interested “gain greater body awareness and greater confidence.”
You can perform this routine solo or with one or more partners. Zappa has included notes to help you modify some of the moves (e.g., med-ball sit-ups, seated wide-legged fold, and seated breathwork) for partner work. None of the exercises require direct contact or replication of any sexual acts, so feel free to run through the moves at your favorite health club or in the privacy of your home.
Before you begin, consider what you hope to achieve. Do you want, for example, to reconnect with yourself? Bond with a partner? Build awareness of how your muscles move and engage? Or simply have fun? Whatever you choose, hold this intention with you as a gentle guide through the workout.
The Warm Up
Cat–Cow
Perform for 30 seconds
Full Instructions
- Start on your hands and knees in an active tabletop position — wrists under your shoulders, knees under your hips; keep your neck in a neutral position, with your eyes looking down.
- Inhale and lift your tailbone and chest toward the ceiling while you allow your belly to relax downward. Lift your gaze upward.
- Exhale and draw your spine toward the ceiling. Relax the back of your neck and allow the top of your head to tip forward without forcing your chin to your chest.
- Reverse the motion on an inhale, and repeat the sequence for 30 seconds, or for as long as feels good.
Barrel Roll
Perform for 30 seconds
Full Instructions
- Start from an active tabletop position, maintaining the same neutral spine and downward gaze required for the cat–cow.
- Bringing your awareness to your rib cage and pelvic floor, slowly engage your core and begin making circular motions with your entire torso in one direction. To gain a greater range of motion, introduce a slight bend in your arms.
- Reverse the motion, rolling in the opposite direction, and repeat the sequence for 30 seconds, or for as long as feels good.
Pelvic Tuck on Stability Ball
Perform 10 reps
Full Instructions
- Sit tall on a stability ball with feet about hip width apart. Choose a ball that positions your pelvis at about the same height as your knees, or slightly higher.
- Inhale to arch your lower back and stick your tailbone out behind you. The ball will roll slightly backward.
- Reverse the motion on an exhale, rounding your lower back and tucking your tailbone under you. The ball will roll slightly forward.
- Try to keep your chest lifted and focus the motion on your lower back and pelvis.
- Repeat the move 10 times, pairing the movement with your breath.
The Workout
Repeat this circuit two to three times.
Med-Ball Sit-up
Perform for 30 seconds
Full Instructions
- Grab a medicine ball and lie on your back with your knees bent and feet flat on the floor. Choose a ball that is heavy enough to slow you down without compromising your form; 5 to 15 pounds is a good range for most people, but feel free to adjust as needed.
- Holding the ball firmly with both hands, engage your abdominal muscles and lift your upper body off the mat, rising to a seated position. Exhale as you rise.
- Reverse the motion to return to the starting position, inhaling as you descend.
- Repeat the move for 30 seconds.
- To perform this movement with a partner, face each other and pass the ball back and forth on each repetition.
Butterfly Glute Bridge With Band
Perform for 30 seconds
Full Instructions
- Lying on your back, bend your knees so that the soles of your feet are flat on the floor; place a mini band around your thighs.
- On an inhale, engage your core and squeeze your glutes. On an exhale, press through your feet to raise your hips. Take care not to overextend and arch your back.
- At the top of your bridge, let your knees fall out to the sides, pressing against the tension of the band.
- Reverse the movement by bringing the knees back together and slowly lowering your hips back down to the mat to return to the starting position.
Half-Burpee With Kettlebell Deadlift
Repeat the entire movement sequence for 30 seconds to one minute.
Full Instructions
- Stand with your feet shoulder width apart, with a kettlebell between your feet. Choose a kettlebell weight that is appropriate for you to deadlift for 10-plus reps with good form.
- Squat down and place your hands on the floor on either side of the kettlebell, about shoulder width or slightly wider.
- Keeping your arms extended, jump your legs back and land in a plank position. Your body should be in a straight line from head to heels. Unlike a full burpee, do not do a pushup to drop your chest to the floor; the kettlebell should be in your way.
- Jump your feet forward to their previous position on either side of the kettlebell. Grasp the kettlebell handle with both hands. Making sure that your back is straight, hips are hinged back, and feet are firmly planted, stand up with the weight. Unlike a full burpee, do not jump with the weight.
- Using proper deadlift form, hinge your hips back and return the weight to the floor with control.
- Place your hands on the floor and repeat. Do not jump your feet back with your hands on the kettlebell.
High Plank to Pike With Ankle Tap
Alternate sides for 30 seconds.
Full Instructions
- Begin in a high plank position.
- Press your hips up and back into a pike position and reach one hand to the opposite ankle (or shin).
- Replace your hand on the floor and return to the high plank position.
- Repeat, reaching the other hand to its opposite leg.
Froggy Crunches
Perform for 30 seconds
Full Instructions
- Lying on your back with knees bent, bring the soles of your feet together to touch, allowing your knees to fall out to the sides. Bend your elbows and lightly place your fingers at the base of your head. Tuck your chin slightly.
- Engage your abdominal muscles and use your core to raise your head and shoulders off the floor. Keep your arms, neck, and face relaxed.
- Slowly lower and repeat for 30 seconds.
Repeat “The Workout” circuit two to three times and then enjoy the following cool down.
Cool Down
Seated Wide-Leg Fold
Hold for 60 seconds
Full Instructions
- Sit on the floor with a tall, neutral spine, positioned directly on top of your sitting bones.
- Extend your legs out to the sides as wide as you are able without rounding your spine. Bend your knees slightly or elevate your hips on a rolled-up blanket or yoga block, as needed.
- Flex your feet and point your toes straight up.
- On an inhale, lengthen your spine. On an exhale, hinge your hips and walk your hands in front of you so that you may lower your upper body toward the floor between your legs.
- Lower your upper body only as far as you can while maintaining a straight back. Don’t let your pelvis tuck under you.
- Hold the stretch for one minute, or for as long as feels good, breathing deeply and calmly throughout the hold.
- To perform this movement with a partner, face each other and hold hands, gently pulling each other deeper into the stretch.
Supine Twist
Hold for 30 seconds each side.
Full Instructions
- Lying on your back, bend your knees so that the soles of your feet are flat on the floor.
- Gently lift your hips and shift them slightly (about one inch) to the right, then lower your hips back to the floor.
- Extend your left leg on the floor, then draw your right knee toward your chest, using your hands for assistance (but without forcing your knee down).
- Keeping your shoulders on the floor and your left leg straight, slowly rotate your lower body to the left. Gently guide your right knee over your extended left leg, but don’t force your knee to touch the ground or push on your lower back to force a deeper twist. Let your right knee hang loose and try to relax as gravity and your breath help you move deeper into the pose.
- Extend both arms straight out to your sides at shoulder level. You can also place your left hand on the outside of the right knee to gently enhance the stretch — but, again, don’t push hard.
- Hold the position for 30 seconds.
- Switch sides and repeat.
Seated Breathwork
Your breathwork can take many variations. The following is a breathing exercise focused on calming and relaxation.
Perform 4 rounds.
Full Instructions
- Breathe in, then exhale through your mouth with a whoosh.
- Close your mouth and inhale quietly through your nose to a count of four.
- Hold for a count of seven.
- Exhale through your mouth with a whoosh to a count of eight.
- Repeat the exercise for at least four breaths.
- To perform this exercise with a partner, sit facing each other and sync up your inhales and exhales. Close your eyes or make eye contact, depending on how comfortable you feel.
How Exercise Makes Sex Better
For the science behind the many ways that physical fitness can enhance your sex life, visit “4 Ways Exercise Makes Sex Better.”
This Post Has 0 Comments