Great Sex Workout Boosts Endurance, Flexibility, & Energy Levels

The great sex workout combines the best yoga exercises and core exercises for better sex.

It will improve your stamina, flexibility, and circulation to all the most important areas. It's also a great way to reduce stress and boost feel good endorphins.

Both men and women can use this workout but if you're a guy and need some upper body strength then just add two sets of pushups at the very beginning.

Perform exercises in pairs. Start with 30-60 seconds or 15-20 reps (whatever appeals to you most) of the first two exercises with no rest between exercises. After your first superset rest for 10 seconds and repeat. Do the same with the next two exercises, then the next two, and then the final two.

Exercise
Scorpion
1. Get into a pushup position with your feet on a bench.
2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can.
3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this.
4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg.


Great sex workout tips:
Beginners perform this in forearm plank position. Intermediates perform this in pushup plank position. Only elevate feet if shoulders and core are very strong.
Sets RepsWeight/
Resistance
 
Wall Sit with ball
1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

Great sex workout tips:
Beginners start with a regular wall sit. Advanced rest a 6-10 pounds medicine ball or weight on the thighs.
Sets RepsWeight/
Resistance
 
Yoga Cat Stretch
1. Kneel on all fours, knees under hips and hands under shoulders. Spread the fingers out on the floor with palms flat and contract the abs to bring the head, neck and back in alignment.
2. Inhale and tip the sitz bones towards the ceiling while drawing the shoulders back and down away from your ears; look up.
3. Exhale and tuck the chin while pulling your belly towards your spine. Round the back and feel a stretch down your spine.
4. Repeat for 4 to 6 breaths, moving smoothly between each move.

Great sex workout tips:
Work on flexing arching and curving the back for maximum spine mobility. Advanced try downward dog to cobra for increased mobility.
Sets RepsWeight/
Resistance
 
Intermediate to advanced warrior 2
1. Turn the right toes facing forward and place the left foot at a 45 degree angle. Bend the right knee until it is at a right angle. Inhale reach your arms to the side and look over the right middle finger.
2. Be sure to keep the hips and shoulders facing forward. Do not allow the right knee to fall in towards the center. Keep the shoulders relaxed and the tailbone tucked under. Pull the navel towards the spine and lift the pelvic floor muscles.
3. Drop the ribcage down and lengthen the spine. Work the outside edge of your back foot into the floor and keep bending the right knee. Keep externally rotating both legs open, maintain the arms parallel to the floor in one line with the legs.


Great sex workout tips:
Sink down as much as possible and remember to do both sides. Beginners start with 15-30 second holds. Intermediates try 45-60 second holds. Advanced try 60-90 second holds.
Sets RepsWeight/
Resistance
 
Alternating Superman on Ball
1) Lie face down on a ball with arms extended overhead.
2) Raise right arm and left leg 4-8 inches off floor.
3) Lower and raise alternate opposite arm and leg.
4) Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.


Great sex workout tips:
Keep belly button drawn in to protect the back and try not to force the arms or head up. Work within your range of motion. Intermediates try same side arm/leg supermans. Advanced try raising both arms and legs off floor supermans.
Sets RepsWeight/
Resistance
 
Rollover with Disc
1) Start position: Lie with back on floor or bench with hips flexed at 90 and feet in air. Place a balance disc under your lower back. Position arms at sides with palms down on floor.
2) Keeping legs straight lower your legs towards the floor and then bring them up towards your head. You will have to lift your glutes and lower back off the floor to accomplish this.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise


Great sex workout tips:
Use any firm cushion and remember to contract the abs to raise the legs up and over. Intermediates try to reach the floor with the feet. Advanced reach the feet to the floor then return to starting as slow as possible.
Sets RepsWeight/
Resistance
 
Shoulder Bridge 2
1. Lie on back with both feet on the floor and back flat on the floor.
2. Press both feet into the floor so that your hips come up off the ground.
3. While maintaining stabilization pick one leg off the disc so that you are stabilizing with just one foot on the disc.
3. Return to the starting position keeping your hips off the ground the entire time and repeat with the other leg

Great sex workout tips:
Keep belly button drawn in and butt tight. Intermediates try with arms down. Advanced try with arms overhead.
Sets RepsWeight/
Resistance
 
Table with Strap
1. Begin in a seated position, knees bent. Now loop the strap around the lower thighs and tighten until knees and ankles are aligned.
2. There should be slight tension so the knees cannot go wider than ankles. Place the hands behind the body fingertips facing forward and inhale. Lift the hips towards the sky, pushing evenly down through all four corners of the feet and hands.
3. Only if the neck is strong, release the head back looking behind you otherwise keep the chin tucked in and keep lifting the hips higher than the chest. Keep the navel pulled in towards the spine and lift the pelvic floor muscles.
4. Press down into the hands to open the shoulders. Keep the knees over top of the ankles and the hands underneath the shoulders. Stay here for 5 to 10 deep breaths.


Great sex workout tips:
Instead of a strap squeeze a yoga block between the knees. Beginners hold for 10-20 seconds. Intermediates hold for 30-45 seconds. Advanced hold for 60 seconds.
Sets RepsWeight/
Resistance
 

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