• the217
• Life
• Let's get physical

Related Media

Sex 411

Shaping Up

Instead of turning to your partner and asking to do a few more reps, pay attention to your body during and after sex. Figuring out what muscles you’re working might help you think about whether you’d like to strengthen or stretch them. Remember, sex should be about satisfaction — not about an unrealistic expectation for physique or performance — but don’t be afraid to get hot and sweaty!

Related Articles

• A Climatic Journey

Every so often, we see an article in Men’s Fitness or Cosmopolitan suggesting ways we need to get fit if we want to have good sex. Being healthy for ourselves is great, but these sources often introduce some unrealistic ideas about how fit we should be if we want to attract a partner and perform in bed. Doin’ It Well thought we’d find out how important physical fitness is for getting hot and sweaty.

A Real Workout

Although the sex most people are having is probably not the wild, body-bending activity we see in the movies, there are still a lot of ways that “real people” sex requires stamina and strength. There’s no doubt that sex works many different muscles in our bodies. In addition to those used during different sexual positions, there are also muscles engaged during sexual arousal and orgasm. Active sex can burn anywhere from four to six calories per minute — about the same as swimming!

Holding one position for an extended period of time, thrusting hips or even holding up your own or a partner’s body weight works the arms, back, shoulders and abs, not to mention the muscles we don’t even think about, such as the PC (pubococcygeal) muscles in both men and women. Normally, we may be most aware of our PC muscles when they stop the flow of urine, but they can serve many important purposes during sex as well. These pelvic muscles contract the vagina for women, assist men in controlling ejaculation and are intricately involved in intensifying pleasure and orgasm for both women and men.

To build PC muscle strength, Kegel exercises (squeezing the PC muscles), which can easily be done during your regular day, can help. At breakfast, in work meetings or while riding the bus, you can be engaging your PC muscles. To find the PC muscles, pay attention the next time you pee, and stop the flow of urine midstream. Those are your PC muscles at work! Start out with 10 or 20 squeezes holding for two to three seconds each, and work up from there. Just like any muscle, go slow because it can get fatigued! You may alternate between fast, quick reps and harder, longer flexes. Notice the sexual sensations you feel in the pelvic area while doing Kegels! The exercises can also be done during sex to add sensation or to help quicken or delay orgasm for both women and men.

Make Your Heart Race

Just as sex may be exercise, non-sexual aerobic exercise can influence your sex life. A recent study found that men who exercised three times a week had increased sexual satisfaction and improved sexual performance. Cardiovascular activity (activity that raises your heart rate — ideally for at least 30 minutes at a time), such as walking, running or biking can keep us from becoming too breathless when we’re getting hot and heavy. Also, simple exercises such as push-ups and sit-ups might work some of the same muscles that get a workout during sex. In addition, yoga, dance and other activities can help keep your body limber.

Hang Loose

While many people might joke about being sore after sex from different positions that might not be experienced very often, the idea of stretching or “warming up” before sex may seem comical or unrealistic. For the hardcore sexercise enthusiasts who do this (along with taking frequent water breaks and managing electrolytes), we commend you!

For others, it may be helpful to consider which sexual positions you might want to engage in and use a week or so ahead of time to get into that position a few times by yourself and hold it in order to gently stretch and build the muscles that will be involved. For example, if you are interested in engaging in a standing version of rear entry (doggie style), you might add a downward dog yoga pose (or something similar) into your workout routine!

Feel the Burn?

With the ways “hot” sex gets shown in the media, discussions about “sexercise” may reinforce ideas that our bodies aren’t strong, fit or attractive for an active, vibrant sex life. Although sex — solo or partner — may be exercise, that doesn’t mean we should have to worry about getting a workout in bed or carbo-loading before a big sex romp.

Check us out next week as we get heady about fellatio.