Elevate Your Bedroom Game with 15-Minute Workouts for Athletic Sex

Unleash your inner athlete and elevate your bedroom escapades with targeted exercises designed to enhance pleasure and stamina. Discover how just 15 minutes a day can transform your intimate encounters into unforgettable experiences.

Why Athletic Sex Matters

Explore the correlation between physical fitness and sexual satisfaction. Learn how strengthening specific muscle groups can lead to heightened arousal, increased blood flow, and more intense orgasms.

The Basics: Kegels for Sexual Health

Unlock the secrets of Kegel exercises and their profound impact on pelvic floor strength and overall sexual wellness. Master the art of discreetly toning your intimate muscles anytime, anywhere.

After 4 kids, I could use help strengthening my pelvic floor, this product was suggested by my OB and enjoyed it.

Perfifit Care+

Introducing the Perifit Care+ | Advanced Kegel Exerciser, your ultimate companion for strengthening and toning your pelvic floor muscles with ease and efficiency. Designed with advanced technology and user-friendly features, this innovative device offers a tailored approach to pelvic floor fitness.

With Perifit Care+, you can embark on a personalized journey to enhanced pelvic health and sexual wellness. The device seamlessly connects to your smartphone, allowing you to track your progress, set goals, and access guided workouts from the comfort of your home.

Featuring biofeedback technology, Perifit Care+ provides real-time feedback during exercises, ensuring proper form and optimal muscle engagement. Whether you’re a beginner or a seasoned kegel enthusiast, this device adapts to your skill level, making every session effective and rewarding.

Say goodbye to pelvic floor issues and hello to improved bladder control, enhanced intimacy, and increased confidence. Invest in your pelvic health with Perifit Care+ and experience the transformative power of targeted kegel exercises like never before.

WORKOUT 1: Targets the Abs and Core

CoreGasm Workout: Building a Foundation for Passion

Dive into a series of core-strengthening exercises designed to unleash your inner Cirque du Soleil performer. From hanging leg raises to medicine ball blasts, these moves will leave you feeling empowered and ready for action.

Hanging Straight-Leg Raise

• For this first exercise – you’ll need a pullup bar but if you don’t, lie on your back and perform the same action while holding onto a furniture leg.
• Hang from a pullup bar with your hands shoulder-width apart and your hips centered under your body so there is a straight line from your hands to the bottom of your hips
• Keeping your legs and back straight and using a slow, controlled motion, raise your legs until they’re parallel to the floor. Slowly lower your legs. That’s rep 1.
• Feeling a little Cirque de Solei, try raising your feet above 90 degrees.

Hanging Side Crunch

• Hang from a chin-up bar, holding it with your palms facing forward, and bring your knees up so that your thighs and torso form a 90-degree
• Next pinch at your right side, curling your right hip up toward your right shoulder
• Use your core to keep yourself from swinging and repeat to the left. That is 1 rep.
• If you don’t have a pull-up bar, lay on your back, with your hands above your head, hold onto a chair leg, or something that won’t move while you complete the move

Single Leg Hip Raise

• Lie face-up on the floor with your arms by your sides, your right foot on a bench (or other immovable object), and your left foot elevated.
• Squeeze your glutes and push through your right foot, raising your hips until your body forms a straight line from your right knee to your shoulders.
• Pause, then return to the starting position. Do equal reps on both legs.

Arm pullover straight-leg crunch

• Grab a pair of 10- to 12-pound dumbbells and lie on your back with your arms behind you.
• Extend your legs at a 45-degree angle (A).
• Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they’re perpendicular to the floor (B).

Medicine Ball Blast

Here is the medicine ball I purchased in 10 lbs. You can use a dumbbell as well.

WORKOUT 2: Targets Hip Mobility and Flexibility

Pretzel Position: Enhancing Flexibility and Intimacy

Delve into yoga-inspired poses that enhance hip mobility and increase flexibility, perfect for exploring new positions and deepening connection with your partner.

V-Up

When it comes to carving your core, there are sit-ups, and then there are V sit-ups.

An advanced core exercise, the V sit-up (or V-up exercise) works the coveted rectus abdominis, or “six-pack,” muscles, the deep-lying transverse abdominis, the hip flexors, and the obliques on the sides of your abdomen.

They do all of this while also working the lower portion of the abdominals to a greater extent than traditional sit-ups.

• Lie face up on the floor with legs and arms straight.
• Extend your arms forward, parallel with the floor, palms facing each other. In one movement, lift your torso and legs, your body forming a V shape.
• Do 5, Holding each pose for 5-10 breaths. Relax a few seconds between poses.

Isometric Wall Squat with a medicine ball

The medicine ball squat is an excellent progression from traditional squats, providing an added challenge to your lower body while simultaneously engaging your core muscles for stability and balance. By incorporating a medicine ball into your squat routine, you not only increase resistance for greater lower body strength gains but also enhance overall core stability and strength.

As you lower into the squat position while holding the medicine ball, your core muscles must work harder to maintain proper posture and balance, resulting in a more effective and efficient workout. Additionally, the awkwardness of holding the medicine ball forces your core muscles to engage to stabilize your body throughout the movement, further intensifying the benefits to your core strength.

Incorporating medicine ball squats into your fitness routine is a versatile way to challenge multiple muscle groups simultaneously, making it an excellent choice for anyone looking to enhance their lower body strength, core stability, and overall fitness level.

Fierce Pose

Fierce pose, also known as Utkatasana or Chair Pose, is a standing yoga pose that strengthens and stretches the body. It can help improve flexibility and agility, and may also:

• Strengthen: The legs, feet, ankles, hips, core muscles, and shoulders
• Stretch: The chest and shoulders
• Reduce flat feet
• Stimulate the abdominal organs and heart
• Improve awareness and focus
• Improve balance and emotions

• Stand with your feet hip width apart. As you raise your arms to the sky, palms facing each another, bend your knees and sit your buttocks back as though you were sitting into a chair.
• Draw your abdomen in to eliminate any curving in the lower backs. Put all your weight into your heels and be sure your knees do not extend past your toes.
• Do 2, holding the pose for 5 deep breaths in and out through the nose.

Half Lord of the Fishes

Half Lord of the Fishes is good for stretching your outer hips and thighs, opening your shoulders and chest, building strength in your upper back, lengthening your spine, and stretching the front of your thighs. It can also help stimulate digestion.

• Sit on the floor with legs outstretched in front of you. Bring the sole of the right foot on the floor outside of the left hip (right food on the floor outside of the left hip (right knee points to the ceiling). Place your right hand on the floor just behind your right hip. Lift your left arm to the ceiling.
• As you exhale, bend the left arm and place the left elbow to the outside of your right knee. Lengthen your spine with each inhale and twist deeper with each exhale. Press the left elbow into your right leg to help resolve the upper body more. Look to the wall behind you.
• Do once on each side, holding the pose for the 5 to 10 deep breaths.

WORKOUT 3: Targets Thighs, Groin and Core

Cowgirl Workout: Saddle Up for Longevity

Discover how targeting inner thigh, groin, and core muscles can prolong your time in the saddle and enhance your confidence in the bedroom. Strengthening these key areas ensures you can take the reins and ride with ease.

Stability Thigh and Fly

The thigh fly exercise is also known as the adductor magnus stretch or inner thigh stretch. It helps to improve flexibility, mobility, and strength in the inner thigh area. It involves lying on your back and lifting your legs towards the ceiling, then opening and closing your legs in a controlled manner to engage the inner thigh muscles.

Bridge Pose

The bridge yoga pose, also known as setu bandha, is a backbend pose that’s meant to open your chest and stretch your thighs.

For the bridge pose, muscles used are primarily in your back. This pose helps strengthen your back muscles, glutes, and hamstrings. The bridge pose can also relieve tension and fatigue in your back. 

While the pose strengthens your back, it also stretches your chest, neck, and spine. Arching your body upward then helps open your lungs and calm your brain. This essential yoga move benefits many parts of your body.

• Start by lying on your back.
• Place your feet flat on the floor, shoulder-width apart, and keep your knees bent.
• Put your hands down at your sides, palms down on the floor. 
• Inhale and push your hips up towards the ceiling. Ensure your head, neck, and shoulders remain flat on the floor. 
• While holding the pose, there are a few options for your hands. You can keep your palms flat on the ground. For more of a challenge, you can interlace your fingers and push your hands on the floor to lift your torso a little higher. Alternatively, you can put them on your back, pointing your fingers toward your lower back with your thumbs to the side.
• Breathe deeply, holding your position for a few moments. Then, move your arms back down to the floor, exhaling while you lower your hips back to the ground. 

Frog Pose

Mimicking the way one amphibian—frog—moves will build you monster thighs and glutes. The frog squat is an effective lower-body exercise that helps to improve your strength, flexibility, and range of motion. It’s excellent for building hip strength and flexibility, preventing injuries, and improving performance in other exercises like lunges and squats. 

The frog squat also stretches your inner thighs, which can help reduce pain associated with tight leg muscles. This move is worth trying out if you want to improve hip mobility or knee stability while simultaneously strengthening your lower body!

• Stand upright with your feet wider than shoulder-width apart and your toes pointing 45 degrees outward. 
• Push your hips back and squat down as far as you can comfortably go (shoot for making your thighs go past parallel). 
• Push your hips back and raise your glutes halfway up. (Your torso should be close to parallel with the ground. 
• Lower your glutes back down and repeat. 

Stability Ball Squeeze and Curl

A stability ball squeeze and curl is a bodyweight exercise that combines a straight leg hip extension and hamstring curl. The exercise trains the hamstrings as a hip extensor and a knee flexor. The unstable nature of the stability ball engages more stabilizer muscles to prevent you from losing your balance

• Lie on your back with your heels on the ball, shoulder-width apart, and your knees bent at 90 degrees
• Pull the ball closer to your glutes
• Contract your core and hips
• Slowly extend your legs out in front of you
• Curl the ball back in using your hamstrings
• Maintain a squeeze in your glutes and abs
• Repeat

Ball Hip Raise and Leg Curl

Add a targeted core element to this hamstring burner by using a stability ball to execute a hamstring curl. This move is best suited for more advanced exercisers, as it requires quite a bit of whole-body strength.

• Lift your hips off the ground, form a straight line from your feet to your shoulders.
• Roll the ball towards you, bending your legs while simultaneously lifting your hips higher.
• Finish with your feet flat on the ball and a straight line from your knees to your shoulders.

Bear Pose

Calms the mind, relieves stress, energizes the body, strengthens arms and legs, stretches upper and lower body, relieves headaches, back pain and fatigue. Begin in downward-facing dog (hands and feet on the floor, bottom in the air in an upside-down V). Lift one leg, hold, then lower with an exhale.

• Start in a downward dog, with palms and heels flat on the floor, back straight, body forming an inverted V.
• From the downward dog, walk your feet to your hands and separate them about shoulder-width apart.
• Bend your knees, aligning them with your hips, as you raise your torso to between your thighs, and extend your arms out in front of you.
• Hold 30 seconds.

Embracing Physical Fitness and Sexual Wellness

Embrace the connection between exercise, stamina, and sexual satisfaction as you navigate the journey of getting older. With the right workout routine, you can defy age and enjoy fulfilling intimate experiences for years to come.

BONUS TIP

I can’t end a post about S-E-X without giving you a few pleasuring toy recommendations to use on your own! When your V is throbbing and your honey isn’t available, experiment with these truly toes curling options!

LELO Sona 2 Cruise

SONA™ 2 Cruise is a sonic clit vibrator ideal for those looking to experience bigger, longer, and more intense orgasms.
I really can’t give this toy enough stars. If I could put into words how much I adore this toy, I would.

SORAYA™ 2

If you’re looking to double down on your orgasms, SORAYA™ 2 is the perfect toy for you. This rabbit vibrator offers optimized dual stimulation for both clitoral and G-spot orgasm – one after the other or at the same time.