A Better Butt for Better Sex
"Most women realize they have to look good not just from the front but also from the back while performing their next pass," says Montenegro. But those muscles behind you -- your lower back, hamstrings and glutes -- aren't just for show. "Great sex -- no matter what the position may be -- requires a strong and flexible back, as well as a set of strong glutes and hamstrings for support and stability," says Montenegro. That's when a classic exercise called "good mornings" can come to your rescue.
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How to do it: Stand with a light barbell across your back. Your feet should be narrower than shoulder width apart, knees slightly flexed, feet pointed forward. Keeping your back flat and abs tight, bend at the waist and stick your butt out behind you until your torso is almost parallel to the floor (Don't bend your legs as you lower the bar -- you should feel your butt and hamstrings stretch as you bend.) Reverse the motion until you've returned to the starting position and repeat. Try to do 10-12 repetitions per set.
"The adductor and abductor muscles within your thighs may be small, but to reach that 'oh, baby' moment, you have to hit them," says Montenegro. Training these tiny muscles can keep your legs from tiring out as fast, especially in poses that require you to either wrap your legs around your partner or maintain them in a widened position. "The physio ball bridge exercise (with one leg straight up) forces you to squeeze all of the stabilizer muscles as you simultaneously contract your adductors, abductors and your glutes," says Montenegro.
How to do it: Lie on your back with your feet on a stability ball, knees bent. Place your arms out to your sides for balance, palms facing up. Lift one leg and extend it so your heel is pointing to the ceiling. Holding that position, slowly raise your hips up until your body forms a straight line from your knees to your shoulders, then lower back down. Repeat the move for 10-12 repetitions, then switch to work the opposite leg. "Keep the ball stable and don't touch the floor the entire time," says Montenegro. "You should feel all of your muscles -- your glutes, adductors, abductors and hamstrings -- engaged at all times."
"He's not the only one that has to worry about being able to last as long as possible," says Montenegro. "In order to maintain certain poses, you must have strong abs, not just to help you sustain a position but to avoid injuring your back. Doing a sit-up with a small Physio ball between your legs is an excellent exercise to [get] rock-hard abs for hardcore you-know-what."
How to do it: Lie down on your back with your feet flat against a wall for support and a medicine ball between your thighs. Cross your arms over your chest, then squeeze the ball with your legs. (You'll squeeze the ball throughout the entire exercise.) Keeping your chin off your chest, contract your ab muscles and slowly lift yourself up. (Your back should stay flat as you go.) Lower yourself back down to the floor and repeat for 10-15 reps. "If you need to increase the difficulty, hold a dumbbell or place a weight plate across your chest," says Montenegro.
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