Sexercise: Sex Positions That Are Better Than a Workout
We know sex feels good, but did you know that sex is also good exercise? That’s right. You don’t have to feel guilty about not hitting the gym if you’re hitting that new cutie you met at the gym.
Research has shown that sex, which is rated as a moderately intense exercise, can use up to 4 or more calories per minute, which adds up.
So what makes sex so beneficial for your body? Well, not only does sex burn calories, but sex can be a great cardio workout to help boost your heart rate in addition to engaging and strengthening your muscles, like your core muscles and glutes.
Prepping for Sexercise
If you really want to make the most out of your next sweat session in bed, you might want to consider engaging in some sexercise beforehand. Sexercise refers to physical exercise that’s performed in preparation for sexual activity that’s designed to build and strengthen those muscles you’ll be engaging between the sheets, and maximize the health benefits of regular sexual activity. For example, you might want to perform some kegel exercises with kegel balls to help strengthen those important pelvic floor muscles. Or you might want to try out a yoga or Pilates class to help with your flexibility.
“Any strenuous positions will be more comfortable and pleasurable if the partners have experience moving their bodies together, like dancing, yoga, or other exercise,” Sexologist Robert Morgan Lawrence DC, EdD, a sexologist, says. “This can all be done in an erotic way, too, so that it builds up sexual interest. Among other things that make athletic positions different from more common sex positions, if the partners are not fit, flexible, and turned on, it will be less safe and less likely to feel great. So if you want to try positions like this, start the evening at a club and dance together. Go swimming together, which is great preparation for athletic sex positions, as is running. People who don't move their bodies a lot shouldn't imagine that the more complicated a sex position is, the better it will feel. It might be the opposite! But maybe it's a great goal to get you to exercise.”
One example in order to bring up your heart rate for cardio, says Lawrence, is you can play chase around the house, “a game in which the partners agree that when one of them is caught, they can indulge in a few strokes or licks, and then chase some more!” Just remember to get lubed up for this before you start running.
Sweat-Worthy Positions
Whatever your fitness level might be, the good news is that sexercise needn’t be as complicated or boring as doing constant reps at the gym. Plus, most sex positions, from the missionary position to the standing position, burn calories and engage your muscles in some way, so you’re going to get a good workout no matter what you do. However, there are certain sex positions that are better to tone specific body parts than others.
Below are a few examples of some great sex positions that are sure to get you sweating so much, you’ll definitely need to hit the showers afterwards. For any of the penetrative positions, these can be enjoyed body-to-body with a penis, or using toys like a dildo or insertable vibe.
Lunge
According to Clinical Sexologist, Erin N. Mullaney Reese, this position works the quads, hamstrings, and glutes, while also strengthening your calves.
How to do it: While the receiver lies on their back, their partner lifts one leg and lets the other fall to the side. The top partner will enter into the receiver in the Lunge position, and continue thrusting in and out.
Alternatively, this position can be performed anally with the receiver on all fours and the penetrating partner in the Lunge position as they thrust either with a penis or strap-on. For better positioning, and deeper penetration, a positioning pillow might also be something to consider.
Polar Bear
How to do it: The receiving partner lies on their back with legs up straight against the other's chest. The penetrating partner will lift their partner’s center to their own. The penetrating partner then slides in their penis or strap on in and moves forward with their knees. The receiving partner holds the back of the penetrating partner’s knees to create a base, while their own shoulders remain on the bed/surface. Again, a positioning pillow might also be a good choice for this position too.
Wheelbarrow
How to do it: Starting with one partner in 'downward dog' or 'on all four', the penetrative partner assists in lifting one of their legs to bring them to hip height. After insertion, the penetrative partner will lift the other leg as well and begin pumping.
Both the Wheelbarrow and Polar Bear, say Reese, help build core strength and improve overall balance and body alignment. “They also focus on the upper body (including shoulders, forearms, abdominal), hands and fingers, while still activating the abs, oblique and legs,” she says. Though she does note they are definitely “not positions for individuals with a weak back.”
Pit Bull
How to do it: Pitbull, like Doggy style, is a rear entry position for vaginal and anal penetration. The receiving partner may wrap their legs around the penetrative partner’s waist and rest their hands on the floor if they are strong enough for this position. “However, generally, all four remain on the floor with straight or slightly bent legs (whichever your body can handle),” Reese says. “Though it may be easier on the floor, they can also lean against furniture for extra support.” Or, you can use some sex-specific positioning furniture, like this contoured chaise lounge.
This position makes for an amazing hamstring stretch, while also engaging core, upper body, glute, hamstrings, and balance.
Panther Position
How to do it: Lying down on top and opposite of the penetrative partner, facing their feet, the receiving partner straddles their partner's hips and penis, or strap-on. While leaning forward, the receiver’s hands benefit from the brace of the penetrating partner’s feet. Both people can still move their legs, arms and backs, and may change both their view and the angle of their penis or strap on by sitting up against a wall or headboard. Sitting up helps them reach forward to cup the receiver’s breasts or fondle their chest while thrusting as well.
Reverse Cowgirl
Similar to the panther, says Reese, the top partner engages in thrusting during a squat position, facing away from their partner. This can be done lying on your shins or propped on your feet. According to Reese, these positions give the receiving partner or top partner, “a chance to take the lead and workout those glutes, hamstrings, quads, while still addressing core and abdominal strength.”
The See-Saw
The penetrative partner lies on the floor and places their calves on a chair. The receiving partner then mounts the partner's legs, allowing insertion anally. Either partner can control the rhythmic motions. This position is a great leg and core workout as it requires some major strength to balance.
The Squatter
One partner lies down, face-up, and the other partner hovers and squats over them in a face-to-face position. The partner lying down grabs the other partner's nipples. The other partner lowers themselves to the partner's mouth where they can engage in oral stimulation. Then you can switch and change positions. This is a great glute and leg workout for the squatter.
Get your sweat on!
As the sex positions listed above infer, sex can be more than a hot sweat session! It can also be a total body workout depending on which positions you dare to try. Who knows? If you try to get a few extra “reps” in the bedroom, you might be able to show off that six-pack and perky butt in no time.
Brianne Hogan is a sex and relationships writer. Her byline has appeared in over 60 publications, including Men's Health, The Washington Post, the BBC, Elle, Scary Mommy, SheKnows, and more. She hosts the podcast Seriously Single. You can connect with her on her Substack, Love Brie, and on IG @Briehogan.
