Jump to the routine

6 Workout Routines for Better Sex

Master this tantalizing training to blow your partner's mind in bed.

Jump to the Routine
  • 30-45

  • 4

  • Yes

Couple in bed
PeopleImages / Getty
Couple in bed
PeopleImages / Getty

Despite popular opinion, you don’t want to be stiff while having sex—when it comes to your muscles, anyway.

Mobility and strength are essential if you want to perform at your best in the bedroom—you have to be flexible. Here’s a workout routine that will work your body holistically, so that every muscle group functions cohesively—rather than bulking random show muscles. This routine will also help you nail some of those not-so-basic positions.

Sexy Woman in Bed

10 Sex Tips that Practically Guarantee Her Orgasm

Experts share their best secrets for mind-blowing sex.

Read article

Warm Up for Better Sex

Certain yoga postures are a great primer for sex. Before doing any of the workouts, start with this basic yoga flow for around 10 rounds to help you limber up.

  1. Reach your arms overhead and bend forward, reaching toward the ground.
  2. ​Place hands on the ground and jump or step your feet back into a plank position.
  3. Slowly lower yourself down into a pushup position, until you are on the ground. Then leaving your legs down, push your upper body up and off the ground while arching your back.
  4. Look straight up into your upward facing dog pose.
  5. Come back down to the floor and push your hips towards the ceiling into downward facing dog. From this position, jump or step your feet back up to in between your hands and slowly come back to standing, stretching your arms overhead.
The Powerful Sexual Strategy Women Use to Attract Men

The Powerful Sexual Strategy Women Use to Attract ...

New study finds the color of a woman's dress or top could be a clue into whether or not she's just s...

Read article

Routine

Want a copy on the go?
Print

1. Missionary Method

Build your core and glutes.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Plank with Leg Lift

Equipment
No Equipment
Sets
4
Reps
15-20
Rest
60 sec
*Alternate legs for up to 20 reps each.

2) Doggy Drill

Build mobility for a strong thrust.

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 4

Fire Hydrant Kicks

Equipment
No Equipment
Sets
15
Reps
15
Rest
--
*Alternate legs for 15 reps each.
Exercise 3 of 4

Hip Circles

Equipment
No Equipment
Sets
1
Reps
30
Rest
--
*Complete 15 clockwise circles, reverse directions and then complete 15 counterclockwise circles. Repeat both clockwise and counterclockwise on the other leg.
Exercise 4 of 4

Donkey Kick

Equipment
Mat
Sets
1
Reps
15
Rest
--
*Bring the knee all the way into the chest and then kick the leg out and up keeping the knee bent and your foot dorsi-flexed so the bottom of your foot is facing directly up. Bring the knee back into the chest. Alternate legs for up to 20 reps apiece.

3) Cowgirl's Core

Stoke your stroke with a strong core and hips.

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 4

Hang Clean

Equipment
Barbell
Sets
3
Reps
8
Rest
2 min
*Aim for 3-4 sets.
Exercise 6 of 4

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
2 min
*Aim for 3-4 sets.
Exercise 7 of 4

Kettlebell Swing

Equipment
Kettlebells
Sets
3
Reps
15
Rest
2 min
*Aim for 3-4 sets.
Equipment
Barbell, Bench
Sets
3
Reps
12
Rest
2 min
*Aim for 3-4 sets. Make sure at the end of each rep you push your hips forward and squeeze your glutes to finish the lift.

4) Legs Over Shoulders

Build a strong back and hamstrings.

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 4

Barbell Deadlift

Equipment
Barbell
Sets
3
Reps
6
Rest
2 min
*Weight needs to be in the heels and shoulders back throughout the entire lift.
Exercise 10 of 4

Barbell Bent-Over Row

Equipment
Barbell
Sets
3
Reps
6-8
Rest
2 min
*Make sure shoulders are back and back is flat, holding at the top of the row for a second is key for perfecting your posture.
Exercise 12 of 4

Seated Bentover Reverse Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
15
Rest
2 min
Exercise 13 of 4

Band Pull-Apart

Equipment
Sets
3
Reps
20
Rest
2 min
*Holding a band at tension with your arms outstretched, pull the band until it touches your chest and then return to the starting position.

5) Spooning Sets

Build endurace for side positions.

Exercise
Equipment
Sets
Reps
Rest
Exercise 14 of 4

TRX Suspended Jackknife

Equipment
TRX
Sets
1
Reps
15
Rest
--
*After completing, turn knees sideways (45 degree angles) for 15 suspended oblique crunches on each side.
Exercise 15 of 4

Mountain Climber

Equipment
No Equipment
Sets
1
Reps
15
Rest
--
Equipment
No Equipment
Sets
1
Reps
15
Rest
--
Exercise 17 of 4

Side Plank Lift

Equipment
No Equipment
Sets
1
Reps
15
Rest
--

6) Lovers' Lifts

Strong arms and traps are a must.

Exercise
Equipment
Sets
Reps
Rest
Exercise 19 of 4

Dumbbell Shrug

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Exercise 20 of 4

Dumbbell Upright Row

Equipment
Dumbbells
Sets
3
Reps
12
Rest
30 sec
*Perform a heavy farmers carry after exercise.
Exercise 21 of 4

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
12
Rest
--
Equipment
Dumbbells
Sets
1
Reps
21
Rest
30 sec
*Perform split set into seven-rep intervals. Target lower and upper biceps with separate 45-degree reps. Finish with seven full-range reps and a farmers carry.
Exercise 23 of 4

Weighted Dip

Equipment
Ankle Weights, Dip Station
Sets
3
Reps
12
Rest
--
Exercise 24 of 4

Skull Crusher

Equipment
Barbell
Sets
3
Reps
12
Rest
30 sec
How to
*Follow with a farmers carry unitl failure.
See all of our tutorials