We are on a seemingly never-ending quest to satisfy our better halves—more so in the bedroom. Without a doubt, we owe it to them to give them the best sex possible. This routine plotted by trainer Jonski Alegre, CSCS, of the Moro Lorenzo Sports Center covers all angles in bed. “Flexibilty at endurance ang focus ng workout na ito,” says Alegre. “Iyon talaga ang mga kailangan at hindi lang puro lakas.” But don’t think that the benefits end there. You’ll develop a stronger core and better balance which you can use in any other physical activity. Needing nothing else but your own body, this workout can be done wherever you feel comfortable.
Directions: The entire program is divided into three phases. The first one begins on your feet, the second involves supporting yourself with your arms, and the last has you on your back. Do each exercise consecutively without rest, then take a minute break before beginning the next phase—that’s one round. Do three rounds total to complete it. Perform the whole program at least twice a week, or on days when you’re not having sex
Work Out From Top to Bottom
A program that will satisfy both you and your partner
1/ Squat with calf raise (20 reps)
Stand with your feet shoulder-width apart and arms crossed in front of your chest. Squat down, bending your knees 90 degrees, until your thighs are parallel to the ground. Keep your back straight throughout the movement. As you stand up, lift your heels off the ground and hold it for two seconds then return to the starting position.
2/ Split squat (20 reps)
Your front foot should point forward with the knee bent 20 degrees, and the back foot should rest on its toes with the knee only slightly bent. While maintaining at least a meter distance between your feet, squat down until your back knee is two inches off the ground. Keep your back straight and don’t let your front knee go past your toes. Slowly go back to the starting position.
3/ Spiderman pushup (Five reps per side)
Assume the standard pushup position with your arms shoulder-width apart. Go down as you normally would and as you reach the floor, swing your knee sideways until it touches your elbow on the same side. Place your leg back while going up then repeat on the other side.
4/ Rotational pushup (Five reps per side)
Do a standard pushup with your arms shoulder-width apart. As you go up, lift one hand off the ground and rotate your body until your arm points straight upward. Your arms should form a straight line and chest should be pointing to the side. Go back to the starting position then repeat on the other side.
5/ Side plank twist (10 reps per side)
Assume the standard side plank position. Straighten your free arm and point it upwards. Now twist your body and reach for your back with your free arm. Go as far as you comfortably can and hold it for two seconds. Untwist your body and swing your arm back up. That’s one rep.
6/ Side plank leg raise (10 reps per side)
Position yourself into a standard side plank with your free hand on your hip. Slowly raise your free leg past the top hip while keeping your waist up and shoulders steady. Hold this for two seconds before going back to the starting position.
7/ Pelvic curl (10 reps)Ma
Lie down on your back with your knees bent and arms flat on your sides. Tighten your abs as you raise your gluts and spine off the ground. Your body should form a straight line from knees to shoulders. Hold this for two seconds while keeping your feet, arms, and shoulders flat on the ground. Slowly relax your abs and go back down.
8/ Knee raise (10 reps)
Stay flat on your back with your legs straight and heels slightly raised off the floor. Gradually pull your knees towards your chest and contract your abs. Hold this for two seconds before straightening out your legs again.
9/ Reach and catch (10 reps per side)
Lie down on your back with your knees bent and hands placed on one thigh. Slowly slide your hands up to your knee, pulling your shoulders off the ground and crunching your abs. Go back down the same way then repeat on the other side.
10/ Butterfly crunches (10 reps)
Begin by lying down and crossing your legs so that your heels are under your calves. Perform a crunch by raising your shoulders as high as you can off the floor without lifting your lower back. Contract your abs at the peak and hold it for two seconds. Make sure your legs stay crossed as you go back to the starting position.