Words: Meryl Cubley
We’ve all heard the research that indicates the infamous novel 50 Shades of Grey is responsible for the UK’s biggest baby boom in 40 years; but boutique gym and lifestyle centre, Sound Mind and Body, based in Newcastle, says it’s not just racy literature that’s getting people in the mood.
Regular exercise not only helps to manage weight, strengthen bones and bolster good mental health, they say, but it also does wonders for your sex life.
The trainers at Sound Mind and Body suggest there are four key elements required to perform at your best in this particular field: Flexibility, strength, endurance and core stability.
Flexibility allows you to get into tricky positions and strength is key to being able to hold those positions for lengthy periods of time, whilst endurance can mean the difference between a three-minute sprint and a 13-minute masterpiece; and strong core stability can help prevent injury at that crucial moment.
A healthy approach to your diet and lifestyle habits can also help to spice up your love life. Make sure to visit us again soon, when we follow up on this with a feature focused on food – and how a yummy tummy can turn you into a horny honey!
So, back to the grind – and just as top athletes train specifically for their particular sport, Sound Mind and Body has provided us with their ultimate top 50 tips on how you can become a sexual athlete.
Let’s get down to the nitty gritty shall we!
1. Increase testosterone (M)
It’s a proven fact that exercise helps to raise testosterone levels in males, leading to a stronger physique and better bedroom sessions.
2. The Squat (M&F)
From regular to one-leg, squats are essential for any standing positions and also help to produce testosterone.
3. Press ups (M&F)
A classic exercise to help strengthen the upper body – a fundamental part of the missionary position.
4. Confidence boosting (M&F)
Regular exercise helps to keep you looking fit and in shape, so you’ll look better in your boxers and neater in that negligee and feel all the more confident for it.
5. Ball squeezes (F)
This is a great one for the inner thighs. Tone and function in one easy exercise.
6. Deadlifts (M&F)
These are especially useful when you want to sweep your partner off their feet and carry them to the bedroom.
7. Calf raises (M&F)
Very important for that final few inches while standing!
8. Get more zzzs… (M&F)
Exercising regularly helps to promote natural sleep and getting seven to eight hours of decent kip a night increases testosterone levels so you’ll be ready to perform at any time.
9. Circuit training (M&F)
Using high-intensity aerobics, circuit training helps build strength and muscular endurance – just what you need for a night of steamy passion.
10. HIIT (High Intensity Interval Training) (M&F)
Performing very high intensity intervals for a short period of time followed by a period of rest, this is great for building up your endurance so you can go all night!
11. Tabata (M&F)
Tabata combines circuit training and HIIT, not only is this great for improving endurance, it also helps to reduce body fat.
12. Kegel exercises (F)
Ladies, this exercise involves repeatedly squeezing the pelvic floor muscle (the one that helps you hold your pee in) which increases libido by creating sexual energy flow and helps you to enjoy stronger orgasms. Whoopeeeee!
13. Nutrition (M&F)
Not only does a healthy balanced diet do wonders for your waistline when partnered with regular exercise, but many healthy foods can increase your sex-drive. Check out our favourite foods from 14-19. However, if fruit and veg aren’t your thing. Check out Yaeyama Chlorella – a whole table of veg in a few tiny pills.
14. Chilli (M&F)
Scientifically proven to affect your libido by mimicking arousal, quickening the pulse and stimulating the release of endorphins.
15. Avocado (M&F)
Avocados contain high levels of folic acid to give you more energy. They contain vitamin B6 and potassium – two elements that help increase libido in both men and women.
16. Asparagus – although Samantha from Sex And The City may disagree (M&F)
Research indicates that asparagus contains foliate, which is necessary for histamine production and histamine is necessary for both males and females to reach orgasm.
17. Bananas (M&F)
Bananas contain the bromelain enzyme that increases libido and can help reverse impotence in men. Potassium also prevents cramp.
18. Celery (M&F)
A great source food for sexual stimulation as it contains androsterone, an odourless hormone released through male perspiration and turns women on.
19. Dark chocolate dipped strawberries (M&F)
A seriously sexy snack! Chocolate can be beneficial if consumed in moderation as it contains phenylethylamine, a chemical that produces the feeling of being in love, plus dark chocolate has anti-oxidants to help maintain the immune system. Or just melt the dark chocolate and get creative…
20. Physio ball (M&F)
Invest in a good physio ball to strengthen all of the muscles in the core, including the abs and back, and challenge balance, stability and overall co-ordination, all of which are key ingredients for a good fuck.
21. Pelvic tilt (F)
This is quite a difficult one to get the hang of but once you do it can make a big difference to your sex sessions.
22. Shrugs (M)
Basically shrugging whilst holding weights – very important if you want to be able to hold your partner whilst standing.
23. Back extension (M)
If you’re going to spend any amount of time with your back arched or lifting with your back you’ll need this exercise to strengthen your back muscles.
24. Get your Om on (M&F)
Create a union between mind and body and help with both flexibility and strength to prepare you for any bedroom activities with yoga. These are our favourite poses (25-33):
25. Sun Salutation (M&F)
Start with this sequence of 10 flowing poses to improve the flexibility of the muscles and spinal column.
26. The plough (M&F)
This lengthens the spine and relieves tension in the upper back whilst helping you to focus.
27. The pigeon (M&F)
A great yoga position for opening out the hips and also helps with blood flow to the groin.
28. Wide leg straddle pose (M&F)
Helping to strengthen ankles and legs whilst developing flexibility in the hips and groin area.
29. Plank (M&F)
This is a good pose to help build core stability and strengthen arms and shoulder muscles.
30. Standing inner thigh stretch (M&F)
A position to strengthen leg muscles and a great pose in which to practice breathing exercises.
31. Lotus position (M&F)
This position helps to calm the mind and lighten your mood whilst opening out the groin muscles.
32. Bridge (M&F)
This uses your entire body, helping to develop upper body muscles whilst acting as one of the most beneficial back bends and increasing spinal flexibility.
33. Cat/cow (M&F)
A position that will get the hips rotating and the back flexible whilst stimulating the core and muscles around your spine.
34. Holistic therapies (M&F)
As well as exercise and nutrition, there are a number of natural remedies that are renowned for increasing libido and getting you in the mood. Our preferred holistic methods include (35-38).
35. Meditation (M&F)
Often the libido is lowered because we can’t relax and enjoy the moment as we are trapped in far-away thoughts, so incorporate meditation into your daily routine to help you unwind and live in the present moment.
36. Full body massage (M&F)
Exchange massages with your partner at home or go for a couple’s massage to improve, muscle recovery, blood flow and sexual arousal.
37. Tantric Sex (M&F)
This has stood the test of time and is endorsed by many celebrities. Remember that infamous Sex And The City scene?
38. Give an Indian head massage (M&F)
Indian head massage is a fantastic way to relax and clear blocked energy channels. The head, neck, ears and mouth are all one big erogenous zone – some people also like a bit of hair pulling.
39. Straps and Cables (M&F)
There are some great exercises using leather straps, cables and rubber. We’re sure all budding Mr Greys will have some of these lying around.
40. Hip extension (F)
Standing on one leg with a leather strap around the other move the strapped leg back a little using your bum. Good for balance and great for your bum.
41. Hip abduction (F)
As in tip 40 but moving your strapped leg out to the side – this will give you a bum to die for.
42. Gym environment (M&F)
Men and women in tight-fitting workout-wear, surrounded by mirrors, grunts and moans and the mild scent of sweat and massage oils in the air can, believe it or not, all boost arousal. Just try to keep your hands off each other until you get back home!
43. Lose the smoke, not the fire (M&F)
If you’re a smoker quit. It causes the blood vessels to narrow, decreasing blood flow to the sexual organs. Plus no one enjoys kissing an ashtray.
44. Naked exercise (M&F)
Maybe not in your local gym – it would definitely get you noticed and probably arrested! This is more one to try at home. Why be restricted by tight shorts or underwear? Get back to how nature intended.
45. Foot fetish (M&F)
Even to those who don’t admit it, the feet are among the top erogenous zones in males and females, as well as being the foundation for most exercise. Try exchanging foot massages and keep your tootsies looking tasty by treating yourself to a pedicure now and then and visiting a chiropodist.
46. Suspension training (M&F)
To increase your core stability try some classics like press ups, pull ups and tucks while suspended from straps attached to the wall, bars or even a tree.
47. Vibro Power Plate (F)
A vibrating piece of gym equipment, this is definitely one for the ladies. No description necessary…
48. Gym speed dating (M&F)
If you’re a fan of speed dating, what better way to meet a fit partner?
49. Music for the soul (M&F)
Don’t underestimate the power of sound. We all know how a good music can motivate you to workout. It certainly worked for Rocky. A recent study “Science behind the song” revealed music’s relationship to romance and seduction. Experiment with different sounds to create a sexy playlist for that post-gym workout.
50. Retro romance (M&F)
Good old-fashioned tenderness is the final key to igniting passion – after all where would we be without stories of true love? Eye contact, embracing and kissing, as easy as it may sound, help to conjure up feelings and make your body more responsive during sex. Combine this with the gym environment and we could prove Darwin’s great theory – ‘Survival of the fittest’.
For more information on changing your life through weight loss, exercise and nutrition visit www.soundmindandbody.co.uk or call 0191 280 9274.