Even if you’re not a pro athlete, you can still have an Olympic experience in the bedroom. But you need to put the work in -- or rather, workout -- if you want to see results in the sack. So which exercises translate best between the sheets? We asked Zach Rothberg, a certified strength & conditioning specialist and corporate fitness trainer, how to get into sexy shape.
Tilt it, tilt it real good
All sex hinges on one essential movement: the pelvic tilt. Your pelvis is comprised of all the bones you pretty much need for boning: your hip bones, sacrum, and coccyx (or tailbone, if that nomenclature makes you less giggly). "The ability to control the pelvis and the anterior and posterior pelvic tilt is essential," says Zach. Conversely, lack of control and strength in this region can have some pretty painful consequences. "During any instance of hip-dominant movement, unless the pelvis is aligned properly, [you] cannot produce force without spinal compensation. Basically, you throw your back out," he explains. And unfortunately, there's no Plan B for a herniated disc, so protect yourself. Zach recommends exercises such as the cat-camel because "it promotes control of the pelvis."
This range of motion is equally important for men and women. However, Zach says women may want to focus on the anterior movement, which produces a sexy arch in the lower spine; while men may want to pay attention to the posterior movement, which will provide a little more force.
Hips don't lie, but they should extend
Yes, that was a Shakira reference. And no, I’m not sorry. Anyway, if the pelvic tilt is like the gas in your car, then hip extension or "hinging," as Zach calls it, is like the horsepower. The motion in your ocean, if you will. To let your thrust thrive, he recommends a few exercises: glute bridges, hip thrusters, "Good Mornings," and deadlifts. For the ultimate expression of this movement, Zach prefers kettlebell swings. And to be fair, if you look at them from the right angle, they’re basically air humps. So it makes sense. Just don’t creep on someone doing them at the gym, OK?
Keeping it up
Your body, that is. Life on top can be hard on your arms and wrists, especially for men. To avoid squishing your partner, you need to build your "straight arm scapular strength, or SASS," says Zach. This type of upper-body strength will give you "the ability to hold yourself up with proper alignment. Nobody wants to sprain their wrist while trying to support themselves," he notes. So how do you get SASSy? Zach suggests single-arm planks.