Exercise Your Way to Better Sex

Building a strong, limber body won't just make you look great — it'll boost your mojo too.

by Camille Noe Pagán

Does your sex life need a little spicing up? Hold off on the handcuffs and whipped cream and hit the gym instead. "The right workouts will fine-tune your pelvic muscles, rev up your libido and increase your stamina," says Debbie Mandel, a certified trainer in Long Island, New York, and author of "Turn On Your Inner Light: Fitness for Body, Mind and Soul." "Equally important, they can boost your confidence and help you de-stress." And that means you're more likely to enjoy yourself and achieve orgasm! So read on and amp up your romps between the sheets.

If you want: To want it again

Do: 30 minutes of cardio
Never in the mood? "Stress is a huge libido blocker for women," says Mandel. That's where cardio can come to the rescue. Physical activity releases tension and boosts testosterone, the hormone that creates sexual arousal. What's more, the average woman takes at least 12 minutes to reach climax. Because regularly working out improves stamina, you'll feel less inclined to speed things up.

Try this move: Walk fast on a treadmill or outdoor track for 30 minutes three times a week. The repetitive motion will relax you and allow your mind to wander (or you can daydream about a steamy encounter!). Expect a libido jump start within a week.

More on Fitness

• Staying limber can also
  improve your bedroom
  performance. Learn how here.
• Planning on bearing your
  belly sometime soon? Get it in
  great shape with our Fast
  Fitness: Lower Belly workout.

If you want: Something more than missionary

Do: Ashtanga or hatha yoga
Improving your flexibility will make you more likely (and able) to swap your same-old bedroom routine for new sex positions once in a while. "A regular yoga practice will increase the flexibility in your hips as well as your limbs, so you'll be more comfortable bending your body in ways you haven't before," says California yoga instructor Marlon Braccia, creator of the hit video "Yoga for Absolute Beginners."

Try this move: Cat pose loosens your spine and hips. Start on your hands and knees, with your hands just in front of your shoulders and your legs about hip-width apart. As you inhale, tilt your tailbone up and let your spine curve downward; lift your face up to look at the ceiling. Exhale and reverse the position, tilting your pelvis down while pulling your chest and stomach in and letting your back arch up. Repeat three times once or twice a week as part of your regular yoga routine. Your flexibility and posture should improve after a week or two. For best results, combine with a weekly yoga routine.

If you want: The O factor

Do: Lower-body strength training
In search of an orgasm? Working the muscles in your abdominal and pelvic region can help, says Stacey Lei Krauss, a certified trainer and Nike Elite instructor. "It teaches you more control of the muscles you use during sex, and increases blood flow," she explains. "Plus, you'll be focusing on a sexual area — that alone can put you in the mood.

Try this move: Squats work your lower abs, legs and pelvic muscles. Stand with your feet shoulder-width apart. Hold your arms directly out in front of you. Slowly bend your knees until your waist is nearly at the same height as your knees. Hold for five seconds, tightening your pelvic region. Repeat four times, three times a week. Krauss also recommends Kegels — for three counts, squeeze as hard as you can the muscle that enables you to stop urinating midstream, then release. Repeat for a minute or two several times daily. Childless women may notice a change within a week, but mothers may have to wait longer; these muscles can be stretched out by childbirth.

If you want: To unleash your inner sex goddess

Do: Belly dancing
Want to let your sexual genie out of the bottle? Take a belly-dancing class. The ancient dance, which involves twisting and wiggling the stomach and hips, is extremely sensual and encourages dancers to think of themselves as empowered and in control. What's more, belly dancing builds tight, toned abs, so you'll look thinner in any position, and the position you choose will be easier to get into!

Try this move: Beginner belly rolls work the entire stomach. Stand comfortably, with your feet directly below your shoulders and your knees relaxed. Put your hands on your hips (or any comfortable place), then suck in your stomach as far as it will go. Hold it as long as you can while still breathing comfortably. Then relax completely, so your stomach sticks out — don't hold it in at all, even though this may feel weird! Repeat four to eight times, several times a week.

If you want: More intimacy, less conversation

Do: Partner stretching
If your man is jealous of your gorgeous personal trainer, maybe you should let him help you with your workout. "Partner stretching can be incredibly sexy," says Krauss. "You can do it after the two of you have exercised together, or better yet, when you get up on a lazy Sunday morning. It'll put you in the mood and, more often than not, land you back in bed!"

Try this move: A hamstring stretch will get you up close and personal. Lie on your back with your knees bent. Straighten one knee and lift it toward your torso. Have your partner kneel facing you, and place your straightened leg on his chest. Have him slowly push the leg toward your face until you feel a tight but comfortable pull. Hold for 10 seconds; switch legs. Then help him do the same stretch.

Back and joints pains are relieved by Belly Dance

Back and joints pains are relieved

During the dance, the movements of hip drops, circles, figure eights, and shimmies put the joints and ligaments in the lower back and hip through a full range of gentle, repetitive motion. This movement helps increase the flow of synovial fluid (nature's lubricant) in these joints. When movements are done properly, the pelvis is tipped forward, or tucked somewhat; a neutral position that can help prevent lower back problems. Raks sharki can help relieve stress to the back, counteracting the almost constant compression of the disks that occurs from sitting and a sedentary lifestyle. These toned muscles improve posture and help prevent back pain that can be caused by the unnatural curving forward of the spine that occurs when muscle groups are weak (lordosis).

Bone density increases

Because a woman is onher feet, moving during the dance, it is considered a weight-bearing exercise. Weight-bearing exercise can prevent osteoporosis and strengthen bones.

Belly dance is a low impact form of exercise

The graceful hip drops, rolls, and pivots of this dance form utilize muscle groups in the abdomen, pelvis, trunk, spine, and neck, working with the body instead of against it. Unlike ballet, which can potentially alter and deform the skeleton, or other dance forms that work against rather than with the body's physical inclinations, raks sharki is based on movements that come naturally to the female form. The benefits of belly dance can be enjoyed by women of all ages.

Belly dance helps in loosing weight

Raks sharki can burn up to 300 calories per hour. This estimate will vary, of course, depending on the intensity of your dancing. Combined with a healthy diet that involves sensible eating, raks sharki can without a doubt be part of a sound weight loss program. (Looking for good Health cover for yourself?)

Belly dance helps in preparing for childbirth

The movements of raks sharki make an excellent prenatal exercise regimen that strengthens the muscles used during the childbirth process. The toned abdominal muscles and natural hip tucks, which are similar to the "pelvic rocking" taught during prenatal classes, teach the expectant mother how to move her pelvis. For women who desire natural childbirth, this form of exercise through dance, with its emphasis on muscle control not only facilitates natural childbirth, but also makes an excellent post-natal exercise that helps encourage abdominal tone. During those first weeks after giving birth, when caution is needed while healing from the birth process, these movements work the muscles gently and effectively, if done very gradually. Learn more about Belly dance during pregnancy.

Stress levels become lower

Repetitious swaying, circular and flowing movements are likened to a state of dance-meditation. The dancer often finds that a session of slow, graceful dancing will clear the mind and induce a state of mental relaxation. The faster forms of belly dance are stimulating and fun, and either slow or fast belly dancing can be useful in cases of anxiety or mild depression

Belly dancing boosts self-esteem

The movements are artistic and feminine, creating a positive feeling of sensual expression and freedom. With sensuality being a desirable quality of belly dancing, the dancer feels safe to explore the soft, beautiful ways the body can move. In the act of dancing with sensuality, the dancer frees herself in physical and emotional ways.
The body, which becomes increasingly supple and graceful through practicing the dance, literally learns to move more beautifully. Dancers feel a heightened sense of elegance and poise when they dance, and this delightful confidence remains long after the class or performance is finished. The body awareness that comes from belly dancing often triggers an emotional response. Women with low self-image begin to honour their bodies. Previously weight conscious participants relax and become comfortable with their bellies and hips. Voluptuous women appreciate their ample curves.

Belly dancing can help relieve PMS

Soothing belly dance movements such as rolling the hips, figure of eights and undulations can help to alleviate congestion in the pelvic area. Circulation to the pelvic area improves and at the same time, the feeling of relaxation alleviates stress.

http://www.worldbellydance.com