The Great Sex Workout

icandoit · February 2008

5-Minute Workout: The Great Sex Workout
These five easy moves will strengthen those oh-so-handy-to-have-in-the-bedroom muscles.

Sexy Yoga
Instead of exercising for flat abs, how about for sexier sex? "Yoga teaches self-acceptance, which loosens inhibitions," says Ellen Barrett, author of Sexy Yoga. This five-minute plan strengthens your body, and the breathing intensifies orgasms by better connecting you to the experience.

1. Lingering Breath
0:00-1:00 minutes

Sit in a comfortable cross-legged position on the floor or on a cushion.

First, inhale slowly and evenly through your nose to the count of 5, then exhale.

Next, inhale for 5, then pause for 5, then exhale for another 5 counts.

Continue, repeating: inhale, pause, exhale.

2. Yogi Sit-Up

Sit on floor with knees together and bent.

Lift feet until shins are parallel to the floor, keeping knees bent.

Raise hands, palms up, until level with knees.

Inhale to a count of 5 as you straighten legs, then lower legs and torso toward floor.

Exhale and return to start. Repeat 10 times, contracting abs.

3. Triangle
1:00-2:00 minutes

Extend arms out to sides, then bend over your right leg.

Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.

Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.

Turn your gaze toward the ceiling, and hold for 5 breaths.

Stand and repeat on opposite side.

4. The Frog
3:00 - 4:00 minutes

Bring elbows and forearms to the floor.

Begin on your hands and knees; walk your knees out to the sides as far as is comfortable.

Slowly exhale and press hips back until you feel a stretch in your inner thighs.

Hold for 5 breaths.

To release, rock your hips forward and press up to hands and knees.

5. Bridge with Kegel
4:00-5:00 minutes

Lie on back with knees bent, feet on floor and heels as close to butt as possible.

Place arms on floor, palms down, fingertips pointing toward heels.

Exhale, pressing feet and arms into the floor, and push your hips up toward the ceiling.

Hold and begin Kegel exercises: Contract the muscles you use to stop urinating, hold for 1 or 2 counts, then release; repeat 10 times.

Slowly lower hips to the floor, then repeat.

icandoit · February 2008

5-Minute Workout: The Great Sex Workout
These five easy moves will strengthen those oh-so-handy-to-have-in-the-bedroom muscles.

Sexy Yoga
Instead of exercising for flat abs, how about for sexier sex? "Yoga teaches self-acceptance, which loosens inhibitions," says Ellen Barrett, author of Sexy Yoga. This five-minute plan strengthens your body, and the breathing intensifies orgasms by better connecting you to the experience.

1. Lingering Breath
0:00-1:00 minutes

Sit in a comfortable cross-legged position on the floor or on a cushion.

First, inhale slowly and evenly through your nose to the count of 5, then exhale.

Next, inhale for 5, then pause for 5, then exhale for another 5 counts.

Continue, repeating: inhale, pause, exhale.

2. Yogi Sit-Up

Sit on floor with knees together and bent.

Lift feet until shins are parallel to the floor, keeping knees bent.

Raise hands, palms up, until level with knees.

Inhale to a count of 5 as you straighten legs, then lower legs and torso toward floor.

Exhale and return to start. Repeat 10 times, contracting abs.

3. Triangle
1:00-2:00 minutes

Extend arms out to sides, then bend over your right leg.

Stand with feet about 3 feet apart, toes on your right foot turned out to 90 degrees, left foot to 45 degrees.

Allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.

Turn your gaze toward the ceiling, and hold for 5 breaths.

Stand and repeat on opposite side.

4. The Frog
3:00 - 4:00 minutes

Bring elbows and forearms to the floor.

Begin on your hands and knees; walk your knees out to the sides as far as is comfortable.

Slowly exhale and press hips back until you feel a stretch in your inner thighs.

Hold for 5 breaths.

To release, rock your hips forward and press up to hands and knees.

5. Bridge with Kegel
4:00-5:00 minutes

Lie on back with knees bent, feet on floor and heels as close to butt as possible.

Place arms on floor, palms down, fingertips pointing toward heels.

Exhale, pressing feet and arms into the floor, and push your hips up toward the ceiling.

Hold and begin Kegel exercises: Contract the muscles you use to stop urinating, hold for 1 or 2 counts, then release; repeat 10 times.

Slowly lower hips to the floor, then repeat.