Sex is good for your body in all sorts of ways. It’s great for your mood, your happiness, your stress levels and it is also amazing exercise. If you’re active and looking for ways to incorporate extra exercise into your everyday routine, then this might just be the perfect excuse to ditch going for a walk and to spend time in the bedroom instead. These glute-focused sexercises will help you burn the calories you need while setting fire to your glute muscles.

Missionary
Although this may be the most “basic” or “boring” sex position, it is actually one of the best positions to provide a great glute workout. While laying on your back, contract your glutes and abdomen muscles. “As you move up and down, you’re guaranteed to feel the burn in your butt,” said Tristan Weedmark, Global Passion Ambassador for We-Vibe, a sensual lifestyle product company. If you can successfully match your partner’s rhythm, it will help engage your glutes and your core better. Tip: the harder you squeeze your glutes in this position, the more you will feel the burn.

Squat positions
Squat positions are great to do during sex because they help tone and strengthen your glutes, quads and core. There are several types of squatting positions like reverse cowgirl or girl on top, but the best squatting position for the most effective workout is cowgirl. Certified sex educator, PhD, MSEd, ACSE, and author of Touch Me There!, Yvonne K. Fulbright, says it’s “much like riding a horse, she’s going to flex her lower abs and pelvic muscles while pressing her hands into his abs.”

For a more challenging workout, instead of having your knees flat on the bed using your hips to move, put your feet flat on the bed and move up and down with your legs. This position feels
more like a real squat because you are solely relying on your legs which helps activate your glutes and balance, which will help activate your core.

The arch
The arch position is similar to a bridge in yoga-a great position to tone your entire body, especially your glute muscles. With your back flat on the bed and your arms and hands flat
beside you with your palms down, lift your back and legs up to form an arch. Essentially, the arch acts like an elevated missionary position. Hold this position for as long as you can. If you
have good balance, you can wrap your legs around your partner for a more powerful burn. This position not only works your glutes, but it also works your arms, lower abs, quads and calves because you have to hold your body up for the entire time your partner is thrusting.

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