You know working out gives you a nice booty, but did you know certain aerobic moves also improve the other kind of booty? “Crunches that target your lower abs strengthen your pelvic muscles, which contract during climax,” explains urologist Jennifer R. Berman, director of the Berman Women’s Wellness Center in Beverly Hills. “Fit pelvic muscles can result in more powerful orgasms.” Another key area: “Toning your inner thighs indirectly tightens your vaginal walls,” says gynecologist Hilda Hutcherson, author of Pleasure.
Try these sexercises designed by Jacquie Greaux, instructor of Better Sex Through Yoga. The more you practice, the faster you’ll see (and feel) results.
This maneuver tightens your tummy and legs, and it can speed up your turn-on time. “Exercise boosts your testosterone level,” says Dr. Hutcherson, “which helps you get aroused faster when you’re with your guy.”
Lie on your back with your hands under your head and your feet flat on the floor. Raise and straighten your left leg 12 inches off the ground, then bring your left knee in toward your chest.
At the same time, reach your right elbow forward to meet your left knee. Straighten your leg again, and as you lower it, raise your right leg to meet your left elbow. (The leg moves are similar to riding a bike.) Do 16 elbow-to-knee crosses (8 on each side), then return to starting position.
The Lusty Lift
Concentrate on breathing in sync with your body movements (exhale as you lift; inhale on the way down) when doing this challenging butt and ab exercise. “Practicing rhythmic breathing will help you breathe in tandem with your partner during sex so that your bodies are in tune,” says Dr. Hutcherson. “Deep breathing during intercourse also intensifies orgasm by boosting your blood flow.”
Lie on your back with your legs hip-width apart, knees bent, feet flat on the ground, and arms straight above your head with your palms up. Keeping your back straight, squeeze your butt and abs hard as you raise your pelvis an inch off the floor, then lower. Repeat this pelvic tilt 16 times without stopping. Do 16 reps with knees spread wide. Do 16 more reps with your knees touching (like you’re pigeon-toed).
The Dirty Diamond
You’ll definitely feel the burn, but the booty benefits are worth it. “You’re building muscle memory,” says Dr. Berman. “As you become accustomed to flexing your pelvic and vaginal muscles when exercising, you’ll begin to squeeze them harder automatically during sex.” The upshot: increased sensation and deeper Os.
Lie on your back with your arms at your sides, palms down. Lift both legs 90 degrees up in the air, and put the soles of your feet together, forming a diamond. Straighten your legs as much as possible while keeping your feet together. At the same time, using your abs, lift your butt 3 inches off the floor, then lower. Do 16 reps. Hint: Use your arms to maintain balance.