Have you even noticed that you sure do use those abdominals a lot when you are in the bedroom? When you are having sex there are a lot of muscles at work but none get as much attention as your abs and core muscles. So it makes sense that if you can improve the strength and endurance in this area that it will pay off in another area, right?
Strong abs pays dividends in a lot of ways. To start, they look good, also they help with a lot of motions such as thrusting ones, and lastly they protect your lower back.
Better Sex Ab Circuit
Always perform this circuit before your regular workout rather than after. It makes a great warm-up and you will get a much better work-out when you have the most energy and attention. This is designed as a circuit where you do each exercise for 30 seconds followed by a 10-15 second rest. Repeat the circuit one or two times (work up to three total circuits).
- Weighted Jackknifes – Lie flat on your back with a light medicine ball between your ankles. Raise your arms straight towards the ceiling. Lift your legs off the ground and raise them towards the ceiling while simultaneously crunching your upper abs to lean forward with your arms. The goal is to touch the ball with your fingers. Reverse the motion and slowly lower your legs and shoulders down but stop before either touches the ground and go back up again.
- Ball-Toss Sit-ups – Assume a normal sit-up position with knees bent, feet flat on the ground, and shoulders on the ground. Hold a medicine ball in your hands with your arms raised above your head (flat on the ground). Now do a sit-up and as you come up brings your arms down so the ball touches your knees. Pause, and then reverse the motion.
- Core Planks – Assume a push-up position but with your forearms flat on the ground instead of your heads. Keep your body flat like a plank of wood and hold for 30 seconds. To make it harder rest your forearms on a Swiss/stability ball.
- Boxing Twists – Assume a sit-up position while holding a medicine ball in your hands at chest level. Dig your heels down while you crunch up to a 45 degree angle. Pause, then twist to the left and reach the ball out to touch the ground. Twist all the way to the right and touch the ball to the ground. Come back to center and then slowly recline flat to finish one rep.
- Ball Knee-Thrusts – Assume a push-up position on a stability ball with your feet on the ground. Keep your body flat and thrust your right knee forward towards your chest until it touches the ball and then go back to the starting position. Alternate your legs as fast as you can.
There you have it; a serious abdominal workout that also targets the hips and other areas of the core. Do this for a few weeks and you should notice improvements on multiple fronts!