I get it casanova, you're already a beast in the sheets. You have your spouse already waiting for you in position when she hears your car pull into the driveway. For the ladies, your bedroom skills are so good your man is at attention faster than GI Joe at the smell of your perfume.
I assume you guys aren't reading this post because you're probably busy getting it in right now! For the rest you mere mortals, I have six sure-fire workouts for men and women that will elevate your game in the sheets and keep your partner satisfied.
1. Upward Dog
This yoga pose is more of a working stretch than a workout. Push up on your arms until they are straight, extend your head and neck up as high as you can. Get off your knees if you can but you don't have to. This will stretch your core, including your abs, pelvic muscles, and thighs... all key performance areas for bedroom activities.
Hold for 30 seconds and do 5 reps.
2. Plank/Push Up
The plank is an oldie but a goodie. Make sure you keep your body in a straight line, don't let your butt get too high or too low. This is another workout that strengthens your core, as well your chest, so you can hold yourself up without tiring yourself out. If you're really feeling athletic go ahead and add some push ups in as well.
Hold for a minute and do 3 reps.
For men, strengthening these muscles will help you control and increase blood flow to that critical area when it's time for you to perform. In order to know how to activate this workout, while you are urinating work to stop midstream. That muscle contraction is your kegel exercise.
Do these holding 10 seconds on and 10 seconds off 5-10 times.
4. Inverted Butterfly Stretch
This is another active stretch that stretches your groin, thighs, and lower abdominals. Lay on your back and grab your toes and pull them in toward your groin.
Hold this stretch for 30 seconds and do 3 reps.
Squats are the quintessential workout. They work your entire core (see a trend here?) including your thighs, hamstrings, glutes, abs, groin, balance, and even helps men produce more testosterone. Keep your feet a little more than shoulder width apart. Squat all the way down keeping your chest up and your back straight, raising your arms in front of you.
Start with 3 sets of 20 and work your way higher as you improve.
Bonus: Ball Crunches
Sit on the ball with your lower back being the midpoint of where you are making contact with the ball. Put your hands behind your head start doing your normal standard crunches. Not only will it strengthen all of your abdominals as well as your thighs and glutes as you work to keep your balance while you engage in these crunches.
Do between 50-100 of these broken up how you like.