The Better-Sex Workout

The Better-Sex Workout

Turn good sex into great sex—and tone your body—with these four Pilates moves

If the promise of a long, lean, dancer-like physique hasn't made you a Pilates devotee already, this just might: Pilates can rev your sex life. Many of the practice's poses target the muscles women rely on between the sheets—hip flexors, glutes, inner and outer thighs, and core. Pilates strengthens these key spots, enhancing your endurance, stability, and flexibility, all of which help to control your body so you can find and maintain the positions that feel best, says Marie Monahan, creator of the DVD On Beyond Kegels and founder of The Pilates Studio in Ventnor City, New Jersey.

Like Kegels, these moves engage and strengthen your pelvic floor, which can improve the frequency and intensity of your big finale as well as your partner's satisfaction. Perform this workout, created by Monahan, up to three times a week: Do 10 reps of each move, going from one exercise to the next without resting. Work up to repeating the routine three times.

Sit on the floor with your legs extended hip-width apart, knees bent, feet flat on the floor, and hands on the floor behind you, fingers pointing toward your butt. Raise your hips and butt and straighten your arms so your torso and thighs are parallel to the floor, supporting your upper body with stable shoulders. Pause, then return to start. That's one rep.

Lie with your legs straight, feet flexed, and arms extended above your chest. Keeping your arms straight, brace your core and slowly roll your shoulders and upper body off the ground, lifting one vertebra at a time, until you're sitting up. Bring your chin to your chest and slowly roll back down to start. That's one rep.

Lie faceup on the floor, arms at your sides, and extend both legs toward the ceiling, toes slightly pointed. In one motion, brace your core, lift your head and shoulders off the ground, bring one leg toward your face, grasp it with both hands, and lower the other leg toward the floor (forming a V with your legs). Slowly return to start, then repeat with alternate legs. That's one rep.

Lie faceup on the floor with your arms at your sides and legs raised toward the ceiling, perpendicular to the floor. Keeping your legs straight and together, brace your core, exhale, and reach your toes toward the ceiling without lifting your tailbone off the floor. Slowly return to start as you inhale. That's one rep.

Original article and pictures take www.womenshealthmag.com site