Being a woman is a constant test of physical endurance. Whether it’s running around in high heels, trying to achieve effortlessly sexy hair for two hours, carrying a wailing toddler through a busy mall, or keeping things exciting in the bedroom, a lady needs strength and endurance. And if 10Ks, mud runs, and triathlons get training programs, why shouldn’t your sex life have one? All exercise is good for you, so we put together a workout routine that will give you the stamina to go for hours in the bedroom. Good luck to whoever has to keep up with you!

husband and wife laughing together in bed

Glute Bridge: Glute bridges are great for strengthening your pelvic floor muscles, improving not only your odds of orgasm but also the orgasms themselves. Lie on the floor, arms at your sides, knees bent, feet on the floor, and hands by your side. Slowly and with controlled movement, push your hips up off the floor until your knees, hips, and shoulders form a straight line. Hold for five seconds and lower to starting position. Complete four sets of 15-20 reps.

skinny mom glute bridge exercise
Push Ups: Good old-fashioned push ups work your upper body and core, and a strong upper body and core are crucial for holding different positions comfortably. Use your imagination. Get in push up position, toes and hands on the floor, keeping back and arms straight and abs tight. Hands should be a little more than shoulder-width apart. Lower yourself until elbows reach about a 90-degree angle. Push yourself back up to the starting position, but keep your back straight and don’t lock your elbows. Complete four sets of 12-15 reps. If you’ve mastered the push up and want more of a challenge, check out 17 ways to pump up your push ups!

skinny mom push up exercise
Butterfly Pose: Another pose to strengthen your pelvic muscles, which will in turn improve sexual pleasure, is the butterfly pose. Lie on your back, feet flat on the floor, knees bent, and arms by your sides.  Slowly open up your knees by using your thighs to push them out towards the floor and bring your feet together.  Bring your knees back together by squeezing your thighs. Complete four sets of 15-20 reps.

Bird Dogs: Bird Dogs are great for improving balance and movement when you’re on all fours, and we’ll leave it at that. Kneel on all fours with hands shoulder-width apart. Brace your core and lift one hand and opposite knee, extending both your arm and leg.  Hold for 10 seconds and return to starting position.  Repeat with other hand and leg. Complete four sets of 15-20 reps. (photo credit)

bird dogs pilates workout
Eagle Pose: Eagle pose is the closest you can get to the Kama Sutra while keeping your clothes on (unless you’re doing naked yoga…you do you). This one single pose strengthens and stretches everything from your ankles to your shoulders and vastly improves your balance. This is the exercise to prep for standing activities in the bedroom, or the kitchen, or really wherever the mood strikes you. Since this is a tricky one, here’s an in-depth how-to.  And don’t get frustrated if you can’t hold the pose, you’ll get there. Aim to hold for 15-30 seconds.

woman doing an eagle pose move during yoga

And your cool down.

Cobra Pose: Nothing feels better than a good stretch. The cobra pose will stretch out your abs, chest, and shoulders while opening up your heart and lungs. Lie face down with your legs together and toes pointed behind you. Place your hands flat on the floor close to your rib cage.  As you inhale, push off your hands, lifting your head and chest off the floor and tilting your head back.

cobra pose
Bound Pose: There’s a little something in the bound pose for everyone. It stretches out your thighs, groin, and knees (all very important parts of your body when it comes to sex) and has been shown to ease menstrual cramps, menopause symptoms, and even childbirth. Sit and bring the soles of your feet together. Put your hands on your toes and pull your feet in towards your pelvis as you push your pelvis forward. Drop your head towards your chest and rest your arms on your thighs.

bound pose in yoga

Try doing this routine once a week for a month and we’re sure you’ll see improvements in your balance, stamina, strength, and of course your sex life. Your partner won’t know what hit him! Or her, whatever floats your boat!