You are here

Topics View

7 Lower-Body Exercises That Make Sex Better Too

We're all about double-duty everything—beauty products that go beyond their intended purposes, workout clothes that look as luxe out of the gym as they do in it, and, of course, gym workouts that get you results faster.

Now we've got what are possibly the best two-fer moves ever: lower-body exercises that will firm your butt and legs, but also give your pelvic floor a workout, resulting in stronger, more pleasurable, and maybe even more frequent orgasms.

First things first, says Leslie Howard, a yoga expert who specializes in moves that help pelvic floor issues. "Some women have too much tightness in the pelvic floor muscles, while other women have not enough, or are too weak," says Howard. Both conditions can get in the way of your sex life. If you're too tight, you may experience pain or irritation during sex; if you're not tight enough, your pelvic floor muscles won't contract as powerfully as they could during orgasm. (Are a Tighter Vagina and Pelvic Floor the Secret to Better Sex?)

To determine which camp you fall into, Howard recommends massaging the area around your sitting bones with your fingers over your clothes. If you feel any tenderness or tightness, your pelvic floor muscles are likely overly tense. If not, you could benefit from tightening moves. Howard offers easy variations on common powerhouse lower-body exercises to stretch or tone your PF muscles—and make your Os outstanding. (Psst... We've got 7 Tips for a Better Orgasm.)

How it works: Add these moves to your next workout and perform the number of reps indicated.

Total Time: up to 15 minutes

You will need: Mat

1. Air Squat

A.

Stand with feet hip-width apart, toes turned out slightly, arms by sides.

B.

Squat, lowering butt as close to the floor as possible, either extending arms forward or bending elbows and clasping hands lightly at chest. If your pelvic floor muscles tend toward the tight side, try to push your tail out and back while lowering down. If they're weak, tuck your tail forward to stretch the muscles.

Sets:

1

Reps:

20

2. Standing Forward Bend

A.

Stand with feet four feet apart.

B.

Bend from the hips, bringing hands to the floor and lifting sit bones to the ceiling. Hold for a few beats before slowly rolling back up.

Sets:

1

Reps:

5 deep breaths

3. Downward Dog

A.

Come on to hands and knees with hands directly below shoulders and knees directly below hips. Spread fingers wide and tuck toes under. Inhale and lift knees off the floor, pressing hips and sit bones up toward the ceiling. Keeping knees slightly bent will stretch tight pelvic floor muscles; if your goal is to tone the muscles, straighten knees and focus on pressing heels into the floor to activate the pelvic floor muscles into contraction. Take deep breaths while holding the pose.

Sets:

1

Reps:

5 deep breaths

4. Pigeon Pose

A.

From down dog, sweep right shin toward the front of the mat, right knee toward right wrist and right ankle toward left wrist. (If right hip is elevated, set a rolled blanket or firm pillow underneath it.) Walk hands forward until your head is on the ground, and hold for 10 deep breaths. Repeat on the left.

Sets:

1

Reps:

5 deep breaths

5. Clamshell

A.

Lie on side with hips and knees bent at 45 degrees, legs stacked.

B.

Keeping feet in contact with each other, raise upper knee as high as possible without moving the pelvis. Do not allow lower leg to move off the floor. Pause, then return to the starting position. That's on rep. Repeat on the opposite side. (For an extra challenge, wrap a resistance band around thighs, just above knees.)

Sets:

1

Reps:

20 per side

6. Bridge

A.

Lie face-up on the floor with knees bent and feet on the floor.

B.

Driving through heels and lifting balls of feet off the floor, raise hips off the floor so body forms as straight line from shoulders to knees. Pause in the up position, then lower back to the starting position. (For an extra challenge, rest a dumbbell on your pelvis while lifting; if your pelvic floor is overly tight, stick to your body weight.)

Sets:

1

Reps:

5 deep breaths

7. Lunges

A.

Keeping upper body straight, shoulders back and relaxed, chin up, and core engaged, step forward with one leg, lowering hips until both knees are bent at about a 90-degree angle. Make sure front knee is directly above the ankle, and that the back knee doesn't touch the floor.

B.

Keeping the weight in the heels, push back up to the starting position. Repeat on the opposite side.

Sets:

1

Reps:

20 per side

Wine (Like Yogurt!) Contributes to a Healthy Gut

In recent years, we've seen a lot of headlines claiming that alcohol, and especially wine, can have some major health benefits when consumed in moderation—pretty much the most awesome health news we've heard in, well, ever. Tons of research has lauded heart-healthy benefits associated with drinking a few glasses of wine each week (especially red) and your favorite grape beverage has been linked to lower risk of stroke and coronary heart disease.

Everything You Need to Know About Coconut Flour

First, it was coconut water, then coconut oil, coconut flakes—you name it, there's a coconut version of it. But there might be one crucial kind of coconut missing from your kitchen: coconut flour. A by-product of coconut milk is coconut pulp, which can be dried and ground into a fine powder AKA coconut flour.

10 Workout Gloves to Help You Get a Grip at the Gym

Under Armour Resistor Training Gloves

1 of 10

All photos

These mesh workout gloves from Under Armour were made to keep your mitts cool and dry. Not to mention, the leather and palm-padding provide just what you need to hit a new PR. ($29.99; underarmour.com)

Shop All Workout Gloves

Photo: Under Armour

Dreamcatcher Gloves

2 of 10

All photos

Never compromise fashion for fitness again with these tribal-inspired gloves from Sparkle & Sweat Shop. Make a statement at the gym? Check. ($22.95; sweatandsparkleshop.com)

Photo: Sparkle & Sweat Shop

Material Girl Workout Gloves

3 of 10

All photos

This pair from G-Loves features a vintage lace print that we think is perfect for any femme fatale hitting the gym. Anyone else getting some serious Madonna vibes? ($45; g-loves.com)

Photo: G-Loves

Mava Cross-Training Gloves with Wrist Supports

4 of 10

All photos

If you're living a CrossFit-obsessed life, this pair goes out to you. Not only do these gloves look great, they feature integrated wrist wraps to support and protect your joints. So go ahead, push through that last set. ($29.95; amazon.com)

Shop More Gloves With Wrist Supports

Photo: Amazon

Harbinger Women's Training Grip Gloves

5 of 10

All photos

Get a grip on that pull-up bar with a cool blue pair of training gloves from Harbinger. These little babies are equipped with TechGel palm pads, meaning they conform to the stress points in your hands to deliver the best type of protection. ($24.99; academy.com)

Shop All Harbinger Gloves

Photo: Academy

Nike Fit Training Gloves

6 of 10

All photos

Check out the fierce pattern on these lightweight training gloves from Nike. The kickass pair has a stretch-fit design that conforms perfectly to your hands for easy movement. Slip on this pair and get lifting with confidence. ($19.99; champssports.com)

Shop All Nike Gloves

Photo: Champs Sports

RDX Crossfit Training Gloves

7 of 10

All photos

We're losing it over this pair of RDX leather lifting gloves. Get up close and personal and you'll discover a fun paisley pattern featured on the washable Amara leather. Major bonus: The pad system helps prevent blisters and calluses while simultaneously strengthening your grip. ($17.99 to $32.94; amazon.com)

Photo: Amazon

GoFit Pearl Tac Weightlifting Gloves

8 of 10

All photos

Starting to integrate weights into your workout routine? We think this baby pink pair from GoFit is a great entry point. They'll help make sure those pretty hands stay, well, pretty. ($12.15 to $45.76; amazon.com)

Shop All GoFit Gloves

Photo: Amazon

Wonder Woman Workout Gloves

9 of 10

All photos

Slip on this Wonder Woman-inspired pair of training gloves and let your inner superhero loose. We're getting amped for our next workout! ($45; g-loves.com)

Photo: G-Loves

Adidas Climalite Fitness Gloves

10 of 10

All photos

Adidas rolled out these training gloves with their Climalite fabric, which helps absorb excess sweat from your hands. That means you'll be able to curl, deadlift, and squat with a solid grip. Good call, Adidas. ($25; adidas.com)

Shop All Workout Gloves

Photo: Adidas