You know that girl-on-top sex can be quite the workout on
its own, but flexibility and balanced strength in the quads and
hamstrings can help you maintain the position without your
legs prematurely giving out, according to Debby Herbenick, Ph.D., a sex
researcher at Indiana University's Kinsey Institute and the author of The Coregasm Workout: The Revolutionary Method for Better Sex Through Exercise.
To
boost strength where you need it and promote hip flexibility, practice
these exercises from one of Instagram's sexiest certified fitness
trainers, Ainsley Rodriguez (better known as @HardCoreAinsley). For any of the following moves, do as many reps as you can in 30 to 60 seconds.
1. Squat to Sumo Squat
How to do it:
Take a wide stance with your feet facing forward. Keeping your chest
high and your knees behind your toes, bend both knees about 90 degrees.
Press up through the heels to come back to starting position, then turn
your toes out about 45 degrees, and bend both knees about 90 degrees to
perform a second squat. Press up through the heels to return to starting
position and complete one rep.
2. Sumo Squat Pulse-Backs
How to do it: Take
a wide stance with your feet facing outward about 45 degrees. Keeping
your chest high and knees behind your toes, bend both knees about 90
degrees. Without standing up, press your knees out to the sides, then
in. Continue to alternate pulses in each direction.
3. Bulgarian Split Squat
How to do it: Stand
a few feet in front of a chair and place your right toes on the seat.
Bend your front knee about 90 degrees, keeping the knee behind the toes
and your shoulders stacked over your hips. Press up through the front
heel to come back to standing position and complete one rep. Do as many
reps as you'd like, then switch sides and repeat.
4. Forward to Backward Lunge
How to do it: Stand
with your feet about hips-width apart. Take a large step forward with
your left foot and bend both knees to a 90-degree angle, keeping your
shoulders stacked over your hips and front knee behind the front toes.
Press off the front foot to come back to standing position, just tapping
the left toes to starting position to regain your balance, then
immediately taking a large step backward with the left foot. Keeping the
shoulders stacked over the hips and front knee behind the front toes,
bend both knees to a 90-degree angle for a reverse lunge. Then come back
to starting position to complete one rep. Do as many reps as you'd
like, then repeat on the opposite side.
5. Alternating Side Lunge
How to do it: Stand
with your feet about hips-width apart. With your left foot, take a
large step out to the left and bend your left knee about 90 degrees,
keeping the knee behind the toes. Press off the left foot to come back
to standing position, then repeat on the opposite side to complete one
rep. Continue to alternate sides.
6. Swiss Ball Roll-Ins
How to do it: Start
in plank position with the top of your feet on top of a Swiss ball.
Engage your core and bend your knees into your chest to roll the ball
toward your hands. Extend your legs and roll the ball out to return to
starting position and complete one rep.
7. Plank Walk-Outs
How to do it: Stand
with your feet together at one end of your mat and place one palm at a
time on the mat. Walk your hands away from your feet until your body
forms a straight line between the top of your head and your heels. Then
walk your hands back to your feet and stand straight up to complete one
rep.
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