Men 5 exercises to improve your sexual prowess.

It may not be a goal you want to bring up at your gym induction, but you can improve your sexual athleticism through training. “Moves that improve flexibility, boost stamina and develop a solid core allow you to co-ordinate flexion and extension of your spine and hips using erector muscles, your abdominals, hip flexors and glutes,” says personal trainer Ben jones at Lifetime Health and Fitness . Jones designed the following programme to combine bodyweight strength moves with targeted stretches. Use it either as a stand-alone circuit or add it to the end of your workout. check below for positioning 

Sets Perform each of the 4 sections as a super-set, completing 3 sets before moving onto the next pair of exercises. Aim for 15-20 reps for the strength moves, followed by holding or repeating each until failure. Rest for 30 seconds between sets. It all adds up to extra boom in the boudoir – she will approve.

#1 Upper body

It’s simple sexual physics: the longer you can  support your own bodyweight, the longer you can give and receive, and the more pleasure you’ll get.

Swiss-ball press-up

Works Shoulders, chest, triceps
Best for The Missionary
Method Place your shins on a Swiss ball and get into a press-up position. Lower to the floor, then push back up and repeat. Picture Fernanda Tavares staring up at you for motivation

Lower-back lie-down

Works Lower back, abs
Best for The Full-Court Press (her legs over your shoulders)
Method Lie on your back, feet on the floor. Draw your knees to your chest and grasp your legs behind the knees. Hold for 30 seconds. Repeat as many times as you can.

#3 Stamina

Endurance exercises that mimic the motions involved in sex will prevent supporting muscles from quitting too soon when you reallyneed them.

Lying gluteal bridge

Works Glutes, hamstrings
Best for Bent Over (you standing, her across bed); The Carnal Classic (aka standing up)
Method Lie on your back with your knees bent. Squeeze your glutes and raise them off the floor until your body forms a straight line. Hold for 3 seconds. Remember Fernanda?

Sock slide

Works Shoulders, chest, triceps
Best for The Cave (you’re on top, she draws her legs to her chest)
Method For this you need socks and a slippery surface. Assume the push-up position. Keeping your hands still, slide your body back, then slide forwards until your belly is over your hands. That’s one rep.

Lower-back lie-down

Works Lower back, abs
Best for The Full-Court Press (her legs over your shoulders)
Method Lie on your back, feet on the floor. Draw your knees to your chest and grasp your legs behind the knees. Hold for 30 seconds. Repeat as many times as you can.