Ladies, if you're wondering why your sex life isn't as thrilling as you would like it to be, forget about picking up tips on how to wow his world from some self-help book or women's magazine. The answer may be as simple as shaping up the right muscles.
"When it comes to great sex, preparing for a little fun in the bedroom isn't any different than what athletes go through to prepare for their sport," says Marta Montenegro, exercise physiologist and creator of the Montenegro Method. "You need the right amount of strength, power, flexibility, agility and stamina to perform at your best, which is why a well-designed exercise program is crucial."
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To be amazing in the sheets, you need to train all of the muscles that play a major role in sex. That way, they can all work together to not only blow his mind when the clothes come off but also give you a psychological and physiological perk that can make sex even more enjoyable for you, too.
"Doing certain exercises that improve your sexual performance can also help improve your overall physique, if you pick the right ones to get the job done," says Montenegro. In addition, "regular exercise also naturally boosts endorphins -- the feel-good chemicals in your brain," she says. "The combination of both benefits can boost your self esteem, making you feel sexier and more comfortable with yourself. It's that positive attitude that can easily translate into improving your overall enjoyment."
To give your sex life an exercise edge, we asked Montenegro for five key exercises that help reshape the body while conditioning the sex muscles that matter most in bed. If you're ready to impress when it's time to undress, this is the program for you!
Note: Do all five exercises in a circuit -- one exercise after the other with little to no rest in between. If you're a beginner, try to do the circuit one time, three times a week (resting 48 hours between workouts). If you're more of an intermediate to advanced exerciser, you can do the circuit two to three times (resting one to two minutes between circuits). "Start by using very light weights -- or no weight at all -- until you feel comfortable with each move," says Montenegro. "As you begin to progress (which can happen in as little as two to three weeks), you can begin adding more weight to each move in small increments."
"Women tend to tax more of the muscles in their legs, core and hip flexors during sex than men do," says Montenegro. "To keep them from tiring out too soon, plus allow them to have the ability to deliver bursts of explosiveness under the sheets when necessary, nothing beats the power squat."
How to do it: Stand holding a dumbbell in each hand, arms down at your sides. Place your feet wider than shoulder width apart with your toes pointing out. Keeping your head looking forward (don't look up), squat down until your hips are parallel to the floor, then explosively jump up as high as possible. Land softly on the balls of the feet, sink back down into a squat position and repeat 10-12 times. "Beginners can perform this exercise with no weights," says Montenegro.