How Exercise Can Improve Your Sex Life

Research in women has found that those who are physically active report greater sexual desire, arousal, and satisfaction than women who are sedentary. In one unusual experiment, young women who did intense cycling for 20 minutes and watched an X-rated film showed greater physiological sexual arousal (as measured by a device that assesses vaginal blood flow) than subjects who did not exercise before seeing the film.

Increased blood flow helps explain why exercise leads to better sexual function in men as well. An enhanced self-image from exercise may play a role too. Men and women who exercise may be more likely to feel sexually desirable, which can lead to better sex. So can greater strength, flexibility, and stamina that result from exercise.

In addition, physical activity—especially strength training—can increase levels of testosterone, which may boost sex drive in men and women. However, overtraining can have the opposite effect by lowering testosterone levels. Indeed, a recent study
found that that men who do very vigorous exercise on a regular basis tend to have lower libidos. While this is a potential concern for elite athletes or others who push themselves to the max without adequate recovery, it’s not something that most of us need to worry about.

RELATED: 13 Truths About Sex Every Woman Must Learn Before Turning 30

As for the effect of sex on exercise, the conventional wisdom has long been that pre-competition sexual activity reduces aggression and strength. As Rocky Balboa’s trainer put it in the movie Rocky, “women weaken legs.”

But research has yielded little support for the belief. One study, which involved former male athletes, measured grip strength the morning after they’d had sex with their wives and then repeated the test after the men had abstained for at least six days. There were no differences in test results. Similarly, another study in male athletes found that sexual activity didn’t affect performance on a cycle stress test. However, subjects who’d had sex two hours before the test had higher heart rates during post-exercise recovery.

Overall, the research suggests that sex before physical activity doesn’t have negative effects as long as there’s a lag of at least two hours and the sexual activity doesn’t also involve alcohol, drugs, or sleep loss. In fact, it’s possible that sex may even enhance athletic performance by helping people relax.

But much remains unknown, including whether women are affected differently than men. It’s likely that the impact of sex on physical activity varies from person to person.

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If you’re wondering whether sex counts as exercise, it depends on the length and intensity of your lovemaking. A study of young adults found that sexual activity burned, on average, three or four calories per minute. (Men burned more than women.) The level of intensity was considered moderate, comparable to that of walking or doubles tennis.

For most people, however, sex doesn’t last as long as those other activities, which means it burns fewer calories overall. In the aforementioned study, when sexual activity was compared to a 30-minute, moderately intense workout on a treadmill, the treadmill burned about three times more calories. But sexual activity did come out ahead in one measure: Nearly 100% of participants rated it as more enjoyable.
Adapted from Fitter Faster: The Smart Way to Get in Shapein Just Minutes a Day (AMACOM) by Robert J. Davis with Brad Kolowich, Jr.

Endorphins, health, confidence—the incredible benefits of exercising are endless. Besides being fun (sometimes), it helps you relieve stress, try new things and become an overall happier person.

But we’re not kidding when we say working out benefits all aspects of your life, including the love department! We chatted with sex experts to learn exactly how working out can make your sex life hotter, longer and better. So grab your partner and read up on these tips. The two of you will be booking a class in no time.

Helps you last longer

Sex can be heart-racing in more ways than one, but feeling out of shape (and breath) isn’t exactly a great feeling when you’re trying to be sexy in bed. Working out already increases your endurance when running and stamina when climbing those stairs, but it can help you last longer in bed, too. If you want to worry less about wearing yourself out, try focusing more on cardio exercises. Simply put, a stronger body that is used to cardio can handle more activity and, therefore, won’t get tired out as easily. Meaning you two can keep going all night long.
Try: Cycling

Becomes more adventurous

So you want to try a little, er, more in bed? Not a problem, unless you’re muscles are feeling tight and your legs just won’t bend that way. You can’t exactly try new positions if your body won’t physically let you, but don’t give up just yet. Sex expert Dr. Nikki Martinez says to “focus on muscle building and flexibility to help you do whatever either of you wants to try without issue.” Exercises that help you stretch and warm up the muscles can increase flexibility and make it that much easier to go that extra mile with your partner.
Try: Yoga

Connects you to your partner

Believe it or not, exercise can be an intimate setting. You’re sweaty, vulnerable and, let’s face it, not very composed. Letting a partner in on that experience can do wonders for your relationship in and outside of the bedroom. You’ll both get to see a side of each other that you may never have witnessed before, but we promise, it’ll only bring you closer together. Find a form of physical activity that you both enjoy and try doing it together. It’ll help build your relationship and make sex a much more intimate, emotional experience. Plus, who doesn’t need another date night idea?
Try: Running class

Increases your confidence

Feeling sexy shouldn’t just be limited to the bedroom. When you’re feeling your hottest self, others see that you are, too, and exercise can help you achieve that anywhere. Whether you’re shaking your booty in dance class or twisting your limbs in ways you never knew you could in yoga, find what moves help you feel your sexiest. Striking a pose in classes like dance or pole help you channel the inner goddess that you are not only in class, but later that night, too. And when you’re feeling sexy, your partner won’t need any convincing either.
Try: Dance cardio

Makes it hotter

Don’t forget: sex is exercise. If we want to keep it feeling good for both ourselves and our partner, the muscles we need for it should be worked and toned. Exercises that work to strengthen the pelvic muscle, like kegels, are definitely key. But you don’t have to limit yourself to just that. Sex expert Laurel House says, “Core exercises like Pilates, sit-ups and strength training effectively strengthens and stimulates the pelvic muscles, helping to heat things up and even intensify an orgasm.” Keep up those workouts and you’ll not only be more toned, you’ll also improve your sex life. Now all those bridges make sense, huh?
Try: Pilates class

Helps keep your hormones in check

There’s a reason we always feel good after a workout: endorphins. Exercise helps release these “happy” hormones, giving you a natural high and feel-good vibes. And when you’re in a good mood, your body is too—meaning you’re helping rev up your sex drive. Do you and your partner both need a little boost? Try taking a class together. You both will release endorphins and naturally will associate these happy feelings with each other. What better way to bond in bed than already feeling like your partner helped you feel good?
Try: Any class!

It goes without saying that being physically fit and healthy makes you a more attractive sexual partner. But can being fit also make you a better lover? You bet.

There’s a load of exercises, foods and tricks to boost your libido, improve your stamina and shift your sex life up a gear.

I’m not talking about improving your cardio fitness to stop you getting puffed out too quickly (although that’s not a bad place to start). I’m talking about exercises designed to encourage your body to release more sex hormones and to strengthen those muscles involved in sexual intercourse.

1 | Boost Your Testosterone

Male sex hormone testosterone is a chemical our bodies produce naturally, making men act like, well, men. And that includes having a high sex drive. Regular, short, intense bursts of interval training have been shown to increase testosterone production in men (and will help you lose weight). Try this 20min cardio blast 2–3 times per week. Warm up for 3-4mins, then exercise as vigorously as you can for 30secs, to almost complete exhaustion. Rowing 200m as fast as possible is a good option as it will also work a wide array of muscle groups. Recover at a slow-to-moderate pace for 90secs. Repeat 7–8 times. Strength training also helps, so lift weights at least twice a week, preferably 3-4 times.

2 | Increase Your Stamina

The last thing you want is your muscles to burn out and give way early during sex. To reduce the chance of this happening, you need to work the muscle groups used when thrusting. Try:

Lying hip extensions

Lie on your back, knees bent. Push your hips upwards, squeeze your glutes and pause, repeat for 60secs with only a 20sec rest between sets. Keep going for as long as you can. Repeat three sets to exhaust.

Swiss ball hip flexor stretch

Go down on one knee and put your back foot up onto a small Swiss ball, lunge forward and reach up with the opposite arm over your head for an extra stretch. Hold for 30secs and repeat twice on each side.

3 | Strengthen Your Pelvic Floor

Pelvic floor exercises aren’t just for women – you can do them, too. The pubococcygeus (PC) muscles are responsible for stopping urine flow, and exercises to strengthen them are known as “Kegels” after US physician Arnold Kegel. Practicing Kegels will improve the strength of your pelvic floor muscles, enabling you to delay ejaculation by contracting pre-orgasm.

To start, practice interrupting the flow of urine. Once you become familiar with contracting these muscles you can practice whenever you like: contract, squeeze and relax. Try holding for 5secs and relaxing, in sets of 10.

4 | Get Into Position

To improve your flexibility, practice these three yoga positions every day.

Downward Facing Dog

Stand with your feet 1m apart and place your hands on the floor in front of you at the same width apart, push your bottom into the air. Hold for 1-2mins.

The Cobra

Lie face down, push your upper body upwards using your forearms, with hands in line with your shoulders. Hold this position for 1–2mins.

The Crown

Place your hands in front of you, between your feet, rock forward and balance with your elbows on your knees.

5 | The Food Of Love

Diet is a key component in any training regime. It can be as important to consider when you eat, as what you eat. Studies have shown that intermittent fasting can help your body to produce more testosterone. A great example of this would be the 5:2 diet, which involves eating only 600kcals on two days of every week.

Adding these exercises to your routine can help make the difference in the bedroom. Why not give them a try and if you have any questions please let me know @harryjamesonPT.

Why Fit Women Have Much Better Sex

By Cindy Kuzma. Partly edited by Dr. Elna Rudolph.

The perfect playlist helps get you in the mood. Sweat beads on your skin, your heart races and your muscles contract. By the time you’re finished, you’re breathless, maybe drained, but also gloriously satisfied.

What popped to mind first – your last great workout or your last sex session? Working out and getting busy between the sheets run along parallel cardiovascular, muscular and neurological pathways, which is why they set off similar chain reactions.

Recently, researchers have made important discoveries about the body and brain connections of sex and exercise. “Being physically active seems to be a potent aphrodisiac for women,” says Dr Tina Penhollow, an associate professor of health promotion, who has published research on how exercise affects sexual self-esteem and self-perception. In fact, regular exercise may play a more important role in sexual satisfaction than many other factors, including stress, weight – even your current relationship status (or lack thereof).

It makes sense then, that taking charge in the gym can lead to surprising benefits in the bedroom, and vice versa. In case you don’t believe us, read on for eight verified ways in which your workout can benefit your sex life.

1. Sharpen your focus

All too common: he’s showing you his best moves, but you’re thinking about your to-do list. “Exercise can help sync your mind to your body, as well as quiet your racing brain so you can focus on the task at hand”, says Dr Lori Brotto, director of the Sexual Health Laboratory at the University of British Columbia in Canada. If you engage in vigorous exercise regularly, you may not realise it, but you are also training your mind to become extremely focused. Use this same focus when you are in bed together – focus on your breathing, the natural deeper breathing will make you more and more aroused. In the same way you do when you exercise, you focus on maintaining a rhythm, listen to the queues from your body to enhance pleasure. During exercise, you may push yourself harder or slow down a little – try doing the same in bed.

2. Fast-track your happy ending

Studies have shown that women who frequently exercise become aroused more quickly and are able to orgasm faster and more intensely. US researchers found that female study participants were 169 percent more aroused (as indicated by blood flow in genital tissue) while watching a short porn flick after 20 minutes of vigorous cycling than when they watched it without riding beforehand (and no, it had nothing to do with saddle placement). When you get excited, blood surges into the clitoral bulbs, making the entire region around the vagina responsive to pleasure. Cardio helps blood pump faster to the right parts of your body (great!); it can also reduce chronic inflammation, which can damage blood vessels and decrease circulation, putting a damper on your sexual bliss. Got your running shoes on yet?

3. Hit the sweet spot with HIIT

A healthy pair of lungs helps express your elation with more gusto, of course, but you’ll have a lot more to scream about if you learn to control your breath. Partners who breathe in tandem may create a bigger build-up, which can intensify pleasure. And women who take short, quick breaths as they reach climax – rather than holding their breath – may reduce carbon dioxide in the blood, possibly intensifying vaginal contractions. High-intensity interval training is one way to increase lung capacity; or try the 1:2 Pranayama yoga breathing technique. Lie on your back, knees bent, and take deep breaths. Increase the length of your exhalation until it’s double your inhalation. Aim for four seconds in, eight seconds out. Do this every day for five minutes with your partner. You’ll be vocalising your gratification through the grand finale later that night.

4. Rev your libido in the weights room

During a single resistance workout, your body produces higher levels of growth hormone and testosterone, hormones that play a pivotal role in muscle growth – and sex drive. A 2013 study found that hitting the weight room regularly (three days a week) keeps levels of these hormones higher. That, along with the stress-busting benefits of pumping iron, can stoke greater sexual desire, says Kim Chronister, author of The Psychology Behind Fitness Motivation.

5. Increase endurance with kettlebells

Some women can take 12 minutes – or longer – to orgasm. Many women are out of breath with minimal exercise long before 12 minutes. Make sure you are fit enough to get every possible ounce of pleasure from sex. Once you’re there, about to orgasm, you definitely don’t want to miss out due to a lack of endurance! If your body fizzles out prior to that, you may be missing out, says sex therapist Denise Onofrey. Regular physical activity improves stamina and trains your muscles to hold out longer by using energy more efficiently. The result? You won’t have to pause prematurely to give your aching arms or tired legs a break during your next epic sex session. Try adding two sets of eight barbell squats and kettlebell lunges to your workout to strengthen your glutes, quads, hamstrings and biceps, which will take the brunt of the exertion during most bedroom workouts.

6. Feel sexier with a sweat session

Turns out, exercise also transforms the way you view your body – and how you enjoy sex. Penhollow found that women who exercised frequently and reported higher levels of personal fitness were more likely to rate their desirability and sexual performance high above average. Researchers found that women of all <ital.> sizes who reported greater body appreciation (for their physical abilities, such as progress in the weight room) were more easily aroused, enjoyed sex more and had more orgasms.

7. Lighten your mood

Even feeling just a little down in the dumps can weaken desire, says Chronister. Exercise leads to an immediate rush of mood-lifting, stress-dissolving endorphins; it’s such a potent antidepressant that some research suggests regular workouts are as effective as psychiatric medications.

8. Shed weight and your inhibitions

Some women get seriously distracted – even totally turned off – when their partner touches one of their less-than-favourite body parts mid-romp. A consistent workout routine can help: when Italian researchers put a small group of obese women with sexual complaints in a supervised weight-loss program (that included diet and about 10 hours of low-intensity exercise per week), they not only lost an average of 15kg, but also reported higher levels of lubrication and sexual frequency after 16 weeks. Study authors note that weight loss does more than improve body image: it also helps improve insulin resistance. Overweight women whose bodies can’t use the hormone to process glucose also tend to have lower levels of testosterone, which dampens self-confidence and sexual response.

9. Heighten sensitivity with cardio

And we don’t mean crying during sex. The tissue that forms the clitoris contains 8 000 nerve fibres that extend into the entire pelvic region, including the vaginal walls. US researchers found that physical activity can also prime your body for sexual activity by making you more sensitive to touch and increasing the effect of stimuli by revving up a network of neurons that control your arousal.

True Or False

We separate sexercise facts from fiction…

You can orgasm mid-exercise

TRUE. US researchers found that about 40 percent of women who reported having an exercise-induced orgasm (better known as “coregasms”) said it happened suring ab exercises, like leg raises. Next in line? Weight-lifting (27 percent), yoga (20 percent) and cycling (16 percent).

Sex counts as a workout

FALSE. Nice try, but in most cases, sex should be filed in the “light activity” category –next to bowling or a casual stroll. According to the Women’s Health/Men’s Health 2014 Sex Survey, you want sex to last 30 minutes. Even if it’s super intense, the effort isn’t enough to get you a free pass from the gym.

Cycling can hurt your hoo-ha

TRUE, but rarely: the excessive pressure that exists in cycling and horse riding is reported to cause sexual dysfunction, says Dr Irwin Goldstein, editor of The Journal Of Sexual Medicine. These activities can increase the risk of damage to your pudendal nerve, which sends signals to and from your clitoris. Wearing padded shorts can help reduce pressure.

The Power Of Pleasure

Having more sex can actually score you better results from your workouts. Solo sex counts too!


Research shows that female pain tolerance increases significantly during orgasm, thanks to a rush of hormones that act as natural painkillers. The effect can linger for up to two days, so there’s another pay-off: you may be able to push a little harder during your next workout.


People with active sex lives tend to work out more and have better dietary habits than those who get it on less often. Why? During sex, as well as exercise, your brain releases higher levels of dopamine, a neurotransmitter that fuels motivation. The brain learns to seek more both in the bedroom and the gym, says Kim Chronister, author of The Psychology Behind Fitness Motivation.


After an orgasm, levels of prolactin and oxytocin rise, bringing on a drowsy feeling, which helps improve sleep quality over time, says Chronister. That’s crucial for your fitness: sleep spikes levels of muscle-building hormones and aids recovery.


Research has found that women who have more orgasms and more frequent sex may have a higher resistance to coronary heart disease and type-2 diabetes.

The Better-Sex Workout

Kegels aren’t the only exercise with down-below pay-offs. Bring on the fireworks with these four simple strength moves from trainer Jennifer Searles. For more gratifying sessions in the sack, mix three sets of each into your regular gym routine up to three days a week.


This motion improves hip mobility and glute strength to increase your dynamic power (or, shall we say, your thrust capacity).

DO IT: Lie face-up on the floor, knees bent and feet flat (A). Press through your heels to raise your hips so your body forms a straight line from shoulders to knees (B); squeeze your glutes for 10 seconds, then lower hips without letting them touch the floor. That’s one rep. Do 12.


This isometric move builds strength in stillness – perfect for helping you hold tricky positions longer.

DO IT: Lean against a wall with your feet about 60cm away from it, then bend your knees to 90 degrees and raise your arms in front of you. Hold for 60 seconds. (Too easy? Place a weight in your lap.)


Whether you have a kinky new pose you’re dying to try or you just want to be able to wrap your legs around him, developing more hip flexibility is crucial.

DO IT: Kneel with one foot in front of you, knees bent at 90 degrees. Keep your torso upright and rest your hands on your hips (A). Gently push your hips forward as far as you can, maintaining an upright torso (B). Hold for 10 to 20 seconds, then repeat on the other side.

Quick Tip

Increase the intensity of the stretch by raising your opposite arm straight overhead.


Be warned: this core toner may cause more intense Os.

DO IT: Lie face-up on the floor, arms out, and raise both legs to 90 degrees (A). Keeping your legs together and core engaged, slowly lower your legs, stopping just before they touch the floor (B). Pause, then slowly raise them back to start. That’s one rep; do 10.

Quick Tip

Keep your legs tightly together and your knees slightly bent.

5 Ways That Exercise Affects Your Sex Life

Exercise has plenty of amazing benefits. It improves your memory, prevents disease, and helps manage weight.

Another major plus: Working out can do wonders for your sex life.

We chatted with Dr. Tina M. Penhollow, an associate professor in the Department of Exercise Science and Health Promotion at Florida Atlantic University, who says, “Being active is a potent aphrodisiac for both women and men.”

Intrigued? Here’s what she said about how exercise affects your sex life.

Working out makes you feel sexy.

You know that feeling when you catch a glimpse of yourself in the gym mirror and think, “Damn, I look good!”

Well, that confidence comes with you to the bedroom. Regular exercise helps improve self-esteem. When we personally like how our bodies look, we’re more likely to want to show them off to our partners.

“Being active leads to a more positive body image,” Dr. Penhollow explains. “This can raise self-esteem and make people feel more sexy, confident, and attractive and thus more likely to engage in sexual activities.”

This self-confidence boost comes at any size. If you’re moving your body regularly, you’re on the right track.

Aaptiv’s workouts will give you jaw-dropping results.

Exercise enhances your sexual performance.

As with any form of physical activity, being in good shape helps you perform at your best. A University of California study found that for men, regular exercise significantly enhanced “frequency of various intimate activities, the reliability of adequate functioning during sex, percentage of satisfying orgasms.”

For women, the perks are similar. According to research by the University of Texas, exercise increases “physiological sexual arousal in women.” This means that after a workout, these ladies are more likely to be turned on than those who haven’t exercised.

Dr. Penhollow agrees that exercise affects your sex life by helping sexual performance. “Participating and maintaining a regular exercise regimen that increases heart rate, breathing, and muscle activity can enhance sexual performance and sexual satisfaction, which can ultimately lead to a better sex life,” she says. Now that’s a reason to hit the gym.

Ready to get moving? Check out our workouts here.

Physical activity reduces stress—and stress is a mood killer.

When you’re stressed, your body reacts in many different ways (including sabotaging your workout)—and your libido can suffer as well. Stress causes your body to produce more of the hormone cortisol, which over time can decrease your interest in sex. Because exercise is known to produce feel-good endorphins and lower cortisol levels, working out reduces stress and, in turn, helps maintain a healthy sex drive.

Dr. Penhollow points out that exercise is known to reduce depression as well, which is another condition that can have a negative effect on your libido. So, in short, if you work out on the reg, you’re more likely to want to have sex often, too.

Working out improves blood circulation.

Runners, rejoice: Cardio is good for getting it on. According to Dr. Penhollow, aerobic exercise such as vigorous walking, jogging, swimming, or biking improves your circulation. This is a key factor in sexual response (good blood flow also decreases the likelihood of erectile dysfunction for men). “Sexual activity is an entire body experience, so it is important to keep muscles, blood vessels, and nerves performing at peak levels,” she says.

Strength and flexibility help with sex positions.

If you practice yoga regularly, chances are you’re more flexible than most. This is a good thing if you want to try different positions in the bedroom that are more…acrobatic. When it comes to simply having the body strength to hold certain sexual moves, toned muscles come in handy. Plus, Dr. Penhollow says that strength-training exercises such as weightlifting have been shown to increase libido. Win-win.

Things to Remember

While exercise affects your sex life positively, too much can have diminishing returns, Dr. Penhollow says. “If an individual is too physically exhausted, generally overworked, or stressed, may not be able to sexually perform at an optimal level,” she explains.

Plus, how exercise affects your sex life also depends on your age and physical condition.

Her suggestion? “Sticking to a regimented exercise program has the greatest long-term benefits to one’s sex life,” she says. Because just like any other form of physical activity, consistency is key.

Aaptiv exercise workouts and classes are sure to impress. Listen to sample workouts here to see which ones fit your lifestyle the best.

How many calories does sex burn? The best positions to help you get fit between the sheets


Sarah Bailey of said: “The sex calculator is a fun tool to give users an estimate of the calories burnt during sex sessions.

“Of course, if you’re going to treat this time together like it’s just a work out, your partner may get a bit offended.”

Sex may not be the best form of exercise for burning calories but it definitely the most fun, so try spicing up your sex life and see if can help to shift some pounds.

Also, some sex positions are better than others at burning calories, but the golden rule is the more you move the more you’ll burn.

What are the best sex positions to burn calories?

Be less lazy in bed and you’ll reap the rewards (Image: Getty)

Some sex positions are better than others for feeling that burn, and varying your positions is a great, fun way to tone different muscle groups and keep limbs lean and flexible.

The number of calories burned during sex varies widely from one session to another, so if the more sweaty and out of breath you get the more you’ll be burning.

Research also suggests that being on top requires more energy than being on the bottom, which makes sense if you think about it.


But some positions are better than others (Image: Getty)

Unfortunately, according to Healthline the missionary position with her on the bottom for 10 minutes will burn a measly 14 calories for her and 47 calories for him. But there are ways to burn more energy while doing this simple position – and also improve your core strength.

Men should use your arms to hold yourself up as if you are doing a plank at the gym (but hopefully this will be more fun) and you should thrust with your pelvic muscles rather than your lower back. Doing this will help flex your core muscles and deliver a similar workout to ab crunches.

Women can strengthen core muscles by using pelvic lifting with your core rather than your lower back. Missionary can also provide a good bum workout if you squeeze your glutes while thrusting.

Doggy style

Men and women can both work their cores in the doggy style position (Image: Channel Mum /

Men can really work their core muscles doing doggy style and according to Stellar magazine women can burn up to 84.38 calories, the equivalent of three squares of chocolate.

Men can get a good workout standing or on a bed with doggy style as you’re working your core with your thrusts, but you would probably get the most benefits in a bed.

For women, doggy style helps to work your core muscles, as well as quads, hamstrings and arms. If you hold your weight up you can also get a decent arm workout and if brace your arms against a wall it will work your core, arms and shoulders a lot more.

But be careful, because this position is apparently one of the most dangerous sex positions for women as it can cause vaginal tears.


No, not THAT kind of cowgirl! (Image: Getty)

Stellar states that cowgirl is the best sex position for women to burn those calories off, with 135 burned in a 30 minute session. With a cowgirl position, the lower part of the woman’s legs will be braced on the bed or the floor, which will engage your bum and core muscles. According to pressing into the man’s abs and sides with your quads or calves can engage those muscles as well. Coming up onto your feet, almost as if you’re in a squatting position, can also help work your bum, legs and hips.

The arch

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According to some this type of sex burns around 60 calories in15 minutes, but with all that effort you’d hope it would burn more. Having said that it is a great toning position, especially for women. To do the arch the woman has to lay on her back with her hands flat beside her and lift her back and legs up to form an arch, while the man rises on his knees to meet her. Men will work the same muscles as if they’re doing it doggy style, the core, hamstrings and quads. But this is definitely on that’s more of a workout for the girls, as you’ll be working everything from our calves to your quads, up through your core and into your lower and upper back, triceps and shoulders.


Standing can give both partners a decent workout (Image: Photographer’s Choice)

Healthline states that if a couple stand during sex with her in front, the woman would burn 30 calories and the man 51 in 10 minutes. But if he was holding her up for 10 minutes during sex, he would burn 65 calories and she would burn 40.

But again this can be a great position for toning up, this will really work a man’s major leg groups and core, and also can help women work their core, as well. She can also brace her arms against a wall to help with thrusting.

Does working out make you better in bed

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