Gym exercises that will improve your sex life

Lois Miller, FFC regional group fitness director—and creator of a class called Floor Play—shares four gym moves that’ll improve your performance in bed.

 (Illustration: Tuesday Bassen)
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Illustration: Tuesday BassenStraight-arm jacknifeBegin in a straight-arm plank position with your hands shoulder-width apart. Cross your right leg underneath the body, keeping your arms straight, and drop the right hip as close to the floor as possible, then lift the hips up into a pike position (a downward dog pose, but with one leg crossed under the other). Focus on bringing the last rib on your right side to your right hip bone. Perform 20 reps on each side and repeat the cycle one more time.Why it�s good for your sex life This exercise trains the internal and external obliques, which allow the body to bend laterally and twist, which comes in handy when changing up positions in the sack.
 (Illustration: Tuesday Bassen)
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Illustration: Tuesday BassenBridgeLie on your back with your arms at your side, heels on the floor and shoulder-width apart. Lift your hips and pulse them for 30 seconds with a ten-second isometric hold; repeat four times.Why it�s good for your sex life This exercise builds strength and endurance in the powerhouse, the glutes. Plus, having control and range of motion in the pelvis is always a good thing.
 (Illustration: Tuesday Bassen)
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Illustration: Tuesday BassenDiamondLie on your back with your hands behind your head, shoulders lifted and legs off the floor. Put the soles of your feet together and keep your knees apart to make a diamond shape with your legs. Maintain the diamond position and slowly lift your pelvis off the floor. Don�t swing or straighten your legs; this is just a pelvic lift. Perform ten reps slowly and ten fast, four times each. Think about control and not height while you draw the belly button toward the spine and exhale on the lift.Why it�s good for your sex life This exercise strengthens the lowest section of the abdominal wall and pelvic floor. It contributes to control of the hips and is good practice for keeping your legs off the floor, if you know what we mean.
 (Illustration: Tuesday Bassen)
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Illustration: Tuesday BassenPush-up to plankBegin in a push-up position with your knees on the floor. Perform the push-up by dropping your chest as far to the floor as possible. As you raise up, lift your knees off the floor and into a plank position; while dropping down, lower your knees back to the floor. Perform 20 reps, rest in the push-up position for ten seconds and repeat 20 more reps.Why it�s good for your sex life This exercise increases the ability to hold/support your body weight by challenging the entire upper body while engaging the abdominal wall.

FFC has locations around the city, ffc.com.

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