Lunges

Exercises For Better Sex

Who knew that the secret to better sex was all in your personal workout? Whether it’s uncomfortable, boring, or just sub-par, there are a number of exercises women can participate-in which will have them feeling better in no-time.

Make sure to give your muscles a good stretch before embarking on any of these workout techniques, since this will avoid any pain the next day.

RELATED: 5 Cardio Exercises You Can Do At Home

Squats

Well this shouldn’t come as any surprise! Squats are known to be a quick and effective leg and butt workout, but they can also really enhance your sex life. How? Just a few squats a day will help circulation, especially to the genitalia – sorry for the TMI! Keep your squats slow and low, since this strengthens your leg muscles, and makes it easier to avoid cramps.

Pushups

If you only have time for one exercise, then this should definitely be at the top of your list. Pushups are great for both men and women since they keep your arms, legs, core muscles toned. Perfect if you need a little more endurance, switch to hand-and-toe pushups which are a little more difficult.

Lunges

This one is quite self-explanatory, right? Lunges are a fantastic exercise since they can make you super-flexible in no-time! One of the best techniques is the side-lunge, which essentially means just shifting your body weight from one leg to the other.

Hinge

The hinge technique is great if your back is feeling a little bit tight, and you’ve got no time to get a full body massage. All you need to do it kneel on the floor and extend your back forwards and backwards for 3 seconds at a time. This will also have you feeling far more flexible in no-time!

Pelvic tilts

Women from any age can benefit from the pelvic tilt, which strengthens the pelvic muscles, but it is also effective for women who suffer from terrible lower-back pain. Lie flat on the floor with your arms at your sides, then hold in your abdominal muscles then release.

You should feel a slight sensation in your glutes, thighs, and abdominals if you’re doing the exercise correctly.

Image via Experience Physio

October 16, 2014

Butt-Toning Exercises

Looking to tone your buttocks just in time for bikini season? With just a few months until the weather warms up, now is the perfect time to incorporate a few effective exercises into your daily routine. Simply clear your schedule, get into some workout gear and get started on these effective workouts at the comfort of your own pace.

Bodyweight squat

Stand with your legs apart and place your hands behind your head. This stance should give your body ultimate support before any workout. Then squat down into a sitting position. You should feel the burn in your thighs if you’re doing it right.

Butt Toning Exercises

High box jump

If you can’t find something sturdy to use for this exercise, try using stairs instead. With legs together, jump up and back down to strengthen your legs and buttocks. Keep arms raised and make a fist to give your upper body some support.

Butt Toning Exercises

Lunges

Lunges are extremely effective ways to tone up your body at home. Stand up with legs shoulder-width apart, then drop the left knee (this should ensure that both legs are in a 90º angle). Alternate each leg after your rep.

Butt Toning Exercises

Hip raise

Lie down on your back with your legs slightly bended (and make sure your feet can be placed flat on the ground). Extend your arms out on each side, then lift your buttocks up without moving your feet off the ground.

Butt Toning Exercises

Mountain climbers

This exercise is extremely useful since it also works out the core muscles and arms. Get into the push-up position (arms flat on the ground pushing up the rest of the body). Then extend each leg forward as if you’re running.

Butt Toning Exercises

Hip extension

Very similar to the hip raise, this exercise focuses on working out the legs and buttocks. Lie on your back with your arms at your sides. Extend one leg out as far as you can, before doing the same to the other.

Butt Toning Exercises

Tips

  • Don’t forget to stretch out your entire body before attempting any of these exercises. Some simple ways include jumping jacks and running on the spot, which also are a great way to warm-up if you’re feeling cold.
  • Wear appropriate shoes whilst working out. Not only will they help in your workout, but will be comfortable on your feet while attempting the exercises which focus on stability.

Image via No Need For Gear Fitness Training, Swell Fitness, Suburb and Diagnostics, Post Gazette, Irish Examiner, Youtube, Experience Phsyio

July 23, 2014

Train Your Legs At Home

If you’re looking to build some muscle or simply tone your legs before the summer season, odds are you’ve probably thought about joining a local gym. Whether you work at home or simply can’t find the time for a proper workout routine, try some of these simple exercises at home. This way, you can work at your own pace and fit in an exercise when you have the time.

Squats

Quads are located on the upper half of the leg, and can often be the most difficult part of the body to tone. Simple but effective quad exercises include squats and lunges. To perform a proper squat, stand with feet shoulder-width apart and extend the arms. Squat as if you’re about to sit on a chair, using the muscles from your upper thighs and keep your weight in your heels.

Lunges

Lunge exercises generally target the upper thighs and buttocks, by strengthening core muscles and using the entire body as resistance. Include lunges in your warm-up exercise if you are preparing an extended workout. Stand up straight with your legs hip-width apart, and hands on your hips. Extend your left foot forward and raise your heel, before bending both knees at a 90º angle.

Toe touch

Not only will toe touches help to increase flexibility in the body, but are a great warm-up exercise if you’re incorporating this routine into your workout. Simply put your feet together then bend at the waist and allow arms and hands to hang naturally. Then stretch as far as you can by keeping your legs straight.

Wall sit

This exercise is typically used to build isometric strength and target the core muscles, glutes and calves. Push your back firmly against a wall, then slide down into a sitting position. Extend the arms out for extra stability and make sure the knees and feet are aligned for a perfect technique.

Jumping jacks

Yes, jumping jacks are very effective to warm-up the entire body and tone legs without much endurance. Think about the amount of times you have to jump up and down before getting tired.

Image via Worth A Share

July 21, 2014