If you’re doing “the act” right, then it engages the whole body. However, there are four muscle groups that specifically take on the majority of the work: glutes; quads; core; and upper body. Strengthening the core helps use other muscles and body parts more efficiently. A strong core also strengthens stamina and allows for a longer performance without burn out. Having a strong upper body for intimate performance is crucial because it supports the weight of both bodies. A fortified upper body takes the weight off of the legs and allows freedom of movement and mobility. When strengthened, the upper body will support weight upside-down, sideways and backwards –providing assistance with more challenging positions.
1 . Forearm Body Plank -Stabilizes the core musculature through a dynamic range of motion, and clearly mimics the classic Missionary position.
2 . Pushups -Upper body workout that will easily help increase overall stamina in bed.
3 . Squats -Effective for glutes, hamstrings, and quads for positions, such as reverse cowboy, that are necessary for endurance.
4 . Barbell Hip Thrusts -Target glutes and are great for cowgirl/cowboy and any bottom positions.
5 . Dumbbell Hammer Curls -Strengthen biceps for positions like Standing Missionary, where the dominant upholds the submissive.
6 . High Intensity Interval Training (HIIT) -Helps with cardiovascular endurance and enhances necessary blood flow.
7 . Kettlebell Swings -Increase glute strength, while training power and speed; this allows the hips to forcefully and quickly thrust, which is helpful for positions like Doggy Style.
8 . Runners Lunges -Good for the dominant position in an intimate encounter, especially if thrusting on knees for a long period of time. Also, helps lengthen hip flexors, and keep them from getting tight during intercourse.