Sexercise to get ready for some real action
By Keli Roberts
One of nature’s great little secrets is that exercise -- and consequently feeling better about your body -- is an absolute aphrodisiac. When you feel sexy, you feel like having sex! So for Valentine’s Day, I’ve devised a workout that will get you and your partner ready for some real action. Each move is aimed at working muscles that you use when you work out between the sheets.
Try the following 5 “sexercises” to feel fit and frisky. The first 2 moves require a partner to perform, while the last 3 can be done alone or concurrently with a partner.
1. Partner stretch. Promotes flexibility of the hips and thighs.
*Sit in a straddle stretch (legs straight out to the side as wide as comfortable) facing your partner with your feet touching.
*Hold hands (or the ends of a small towel) and sit tall.
*One person leans back and pulls the other person forward into a deep stretch.
*The other person then leans back and pulls the other person forward.
*Repeat back and forwards 10 times slowly.
2. Partner reverse curl. Targets the lower abdominals and enhances lower back flexibility and pelvic mobility.
*Person A stands with feet shoulder-width apart, while person B lies on his or her back holding person A’s ankles. Person A’s job is to provide an anchor for person B.
*Person B crosses the ankles and tucks the feet in close to the buttocks with the feet off the floor.
*Person B slowly curls the hips off the floor bringing the knees towards the elbows and hips to ribs.
*Person B pulses at the top for 2 counts then slowly lowers the hips back to the floor.
*Repeat for 15-20 repetitions, then swap positions.
3. Squat thrust push-up. Develops power in the legs and hips, core stability and upper-body strength.
*Start in a standing position with your feet shoulder-distance apart.
*Squat down and place your hands on the floor in front of your feet. Focus on keeping your back long.
*Place your hands on the floor in front of you feet and jump your feet back in to a plank position (your body is parallel to the floor).
*Do a push-up and hold the plank for 30 seconds while strongly contracting your abdominals.
*Jump your feet forward towards you hands, and then from a squat position, jump to standing.
*Repeat 10 times.
4. Bridge with ball squeeze. Strengthens the back, hips, hamstrings and inner thighs.
*Lie on your back with your knees bent and your feet flat on the floor close to your buttocks. Place a ball between your legs just above your knees, keeping the feet and knees the same distance apart.
*Drive your heels into the floor and lift your hips until you’re resting on your shoulder blades.
*Squeeze the ball with your inner thighs. Women can also perform a Kegel contraction to work the inner pelvic-floor muscles.
*Hold at the top and do 5 slow, strong contractions (inner thighs and pelvic floor).
*Lower to starting position.
*Repeat 8 times.
5. Opposite arm and leg raise. Strengthens the back and improves core stability, hip mobility and balance.
*Kneel with your hands on the floor, shoulder-width apart.
*Raise your right hand straight up until it is level with your shoulders. At the same time raise your left leg level with your body.
*Reach your arm and leg out to the side.
*Return your arms and legs to the straight out position, hold a moment and return to start.
*Repeat in an alternating fashion for 8 reps per side.
