3 Stretches for Better Thrusting During Sex

One of the best things you can do for your sex life is regular exercise. Constantly working on your stamina as well as regularly using your muscles to keep them limber and strong is a direct payoff. So what is the down side? Getting into a regular exercise routine can be harder than we give it credit for.
Our newest staff writer, Brittany Meyer, is here to help with the top 5 stretches to enhance your sex live with being more limber for stronger thrusts.

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Comedienne Lynne Koplitz jokes that sex when you’re younger is an event. You prepare, stretch and eat lighter meals. We find it laughable. But why don’t we put more effort into preparing for sex? It is easy to see how needing to eat a lighter meal or going to the gym earlier that day could make obvious improvements in our sexual endeavors but so many people take these small tasks for granted. I can understand that we have many things happening in our lives ranging from fun to obligations that we cannot commit everything we do to our sex lives but we should all be taking small steps to help improve it.

For those of you in a transition period where you would like to be more agile for sex but are having time commitment issues, we would like to offer a medium! Regular stretching is one of the best ways to keep yourself limber and will help avoid cramping while giving you more energy. These can be done for 20 minutes as a morning routine or even a 10 minutes warm-up for the bedroom in the evening.

We use all the muscles in our body for sex but there are 5 major groups we recommend you focus your stretches on; Back, stomach, buttocks, hips and hamstrings. In Part 1, we reviewed hips and hamstrings. Did you see our other article on stretching other muscle groups for better sex? While we recommend you pay the most attention to the muscle groups you will be using the most (depending on the positions you prefer to do), these are the major muscles that you will typically use.

When you are going through these stretches, don't be afraid to incorporate small stretching techniques you are familiar with as you go to keep the blood flowing and keep yourself comfortable. As a reminder about stretching, always do it at your own level. The stretches described below are only the recommended procedure; adjust them to your abilities so you do not overexert yourself! Nothing is worse than pulling a muscle when you are working towards improving your sex life.

#1 Don't put your back out (the back stretch)

Why the abs and lower back?

Core power. The abs and lower back muscles are used for the thrusting motions of sex. Finnish researchers say that people with weak core muscles are more than three times more likely to suffer from lower back pain. Strong abs also hold your belly so it won’t flop over and get in the way of business.

This stretch is relaxing and a beginner level so it's very easy to do. This was aided by Discovery Channel's back stretch article.

How to get into it:

Lay on your back with your legs flat on the ground. Bring both legs up your chest. Then, grab the underside of your knees. Hold this for 30-60 seconds (always at your own level!) and then release and lay flatly on the ground again.

#2 Thrust with a stronger core (the ab stretch)


Again, strong abdominals--as well as a strong pelvic floor--is beneficial for multiple areas of sex, including improved thrusting, as well as more powerful orgasms.

While this is a common stretch, it is also low impact and reaches many of the muscles throughout the stomach.

How to get into it:

Lay on your stomach with your arms at your side. Using your arms only as braces, lay your forearms on the ground by your side and pull your upper body up as if you are looking straight forward while your hips stay locked on the ground.

Once you stretch those upper stomach muscles, you can modify the exercise to extending your arms all the way so you are supported by your hands flat on the ground with your hips still locked down. You will notice you will have a much more severe arch and will feel the stretch from your upper stomach down to your pelvis. Hold for 15 seconds at first and repeat for a longer time if you can.

#3 Get your blood pumping (with glute muscule AKA butt stretches)

Butt muscles (also known as glutes and hamstrings) are absolute wonderful when you're getting into various positions, including woman-on-top. Also, workouts for your lower body can increase blood flow "In your [bodies'] Southern Hemisphere" says explains Debbie Mandel, MA, a stress and fitness expert and the author of, "Addicted to Stress: A Woman’s 7-Step Program to Reclaim Joy and Spontaneity in Life."

Some may find these more helpful than others but since your gluts are integral with your hips, back and hamstrings, it is good to add some focus to this part of your body for maximum flexibility and comfort.

How to get into it:

Lay on your back again with your legs at rest and your feet flat on the floor. Cross your left ankle over your right thigh and grab the underside of your right thigh. Pull your thigh to your stomach bringing your foot as far in as you can to your body. Hold for 15 seconds. Switch and repeat with your right ankle. The easier it feels the longer you can hold the position.


Brittany just moved to Chicago after finishing her degree from FSU and arrived with a thirst to learn about everything that has to do with sex. Having been involved with The F-Word, The Vagina Monologues, amateur drag and a Human Sexuality course, she is a very sex positive lady. When she's not admiring architecture or looking for a design job, Brittany does stand-up comedy and thinks of ways to make people on the CTA feel uncomfortable. She also eats high-fives for breakfast.  Follow her on twitter @sedanimal. E-mail her at brittany@getlusty.com.

Disclaimer: This information is solely for informational purposes. It is not intended to provide medical advice. Neither the Editors of GetLusty for Couples, Passionate Productions LLC, the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

6 Types of Sit Ups for Better Posture

A key component of amazing sex is a healthy body! Have you ever noted how your posture influences your mood? What others think and feel about you?  When was the last time you did a situp, anyway? Well, you're right. A strong core--including stomach/ab muscles can greatly improve your posture. A good way to work those abs out? Sit ups! But not any ol' sit-ups. GetLusty staff writer and fitness writer, Arturo Chilaca, is here to talk about the first in his series on fitness for better sex. Six kinds of sit ups (that you may never have tried)!

Disclaimer: Please be mindful of your body. If something hurts, please don't keep doing it. Consult your doctor before trying a new fitness and diet regimen. Please don't sue GetLusty for Couples.

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A key factor to sexuality is your posture. Your stance alone can easily identify the kind of person you are. Whether you slouch over or stand with confidence. You don’t need to have the perfect face or body to be sexy. It’s all about confidence in your character and yourself. Sit-ups help with your posture as well as tone the muscles that both sexes find extremely attractive.

There are hundreds of sit-ups to do, but I am going to list some simple sit ups to advance that work out your abdominal muscles to the V cut which many people struggle to get. Either way, having a strong core is great for your mind, body and sexuality. So stay strong and start with these sit ups!

The order is from easiest to hardest. 

#1 The traditional sit-up

The easiest to start with you lay flat on the ground bend your knees and keep your feet flat on the ground. You keep your hands either behind your head hands interlaced or keep them in front of you crossed over your chest. If you’re a beginner, this exercise will require you to have someone hold your feet in place. If you are at that advance stage, do the sit up without anyone holding your feet. Make sure your feet aren't moving all over the place, though. Simply go up till your elbows pass your knees and go back down.

#2 Crunches

Similar to the sit up. The only difference is instead of going all the way up. You only go up half-way so using your abdominal muscles. You can also criss-cross each hand on your shoulders for slightly less support.

#3 Bicycles

You start similar to the sit up. Except now you lift your legs off the ground and keep them bent in the air. Your hands stay behind your head interlaced. You bring your left knee and right elbow to touch as close as you can while your right leg straightens out. Come back to the starting position and do the same for the right knee and left elbow. The faster you can do this work out the better, the more of a burn you feel.

#3 Bent leg raise

How to get into this one? Lay flat on your back knees bent and you place your hands at the lower part of your back. Then, bring your legs into your chest and then extend them outward, keeping your feet 6 inches above the ground and chin to your chest. Hold this position for 60 seconds, then bring them back into your chest and back to placing your feet flat on the floor again.

#4 Side bridge

For this exercise, start on your side stack. Your feet on top of each other and your forearm under your shoulder, your other hand placed over your belly button or on your hip. Lift your hips off the floor keep your body in a straight line from head to toe. Do this exercise for 60 seconds (or start off with 20 seconds and work your way up), then switch over to your side and repeat the same steps.

#5 V-Up

For the starting position, lay flat on the ground with your hands at a forty-five degree angle, palms facing downward. Your head is tucked into your chest about one to two inches off the ground. Then, raise your upper body and legs up in the shape of a V as your hands stay flat on the ground. Bring your body back down slowly keeping your head and feet off the ground. Your feet should be about two inches off the ground when returning to the start position. Start off with at least 10 to get a feel for the exercise.

#6 Leg tuck and twist

The starting position is you sitting down hands placed by your hips with your legs slightly off the ground creating a forty five degree angle with your body.

First, bring your legs to the left side of your body as close as you can. Then return to the starting position and have your legs go to right side. This is a four count sit up. That's considered one!

Well done, GetLusty readers. You've worked out your abs and gotten closer to having great health and a positive posture.

Arturo Chilaca has a wealth of knowledge on health. He's a workout buff, Army reserve and helping others become fit. Favorite things to do would be workout, basketball, helping other get into shape, and enjoying a good movie. Arturo is a very open-minded guy and he wants to make the most of life in gain new experiences constantly. Get in touch with him at editorial@getlusty.com. 

3 Stretches for Better Sex

Stretching for better sex? Yes. You heard right. Stretching can be relaxing and can also prepare you for a long, enjoyable sex session! Our newest staff writer and stretching enthusiast, Brittany Meyer, is here for the first in a two-part series on stretching for better sex.

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Comedienne Lynne Koplitz jokes that sex when you’re younger is an event—you prepare, stretch, eat lighter meals, etc. We find it laughable but why don’t we put more effort into preparing for sex? It is easy to see how needing to eat a lighter meal or going to the gym earlier that day could make obvious improvements in our sexual endeavors but so many people take these small tasks for granted. I can understand that we have many things happening in our lives ranging from fun to obligations that we cannot commit everything we do to our sex lives but we should all be taking small steps to help improve it.

While we use all the muscles in our body for sex, there are five muscle groups you should be focusing on: Hips, hamstrings, back, stomach and buttocks. The last three will be continued in the next article but try beginning with these two basic stretches focusing on the hips and hamstrings.

#1 Hips

This one is a personal favorite and will need to be adjusted based on your flexibility and possesses some cross over with stretching your thighs and back. It also takes a little longer than the other recommended stretches but once you take the time to open these muscles up, they will feel open for hours. This is a great stretch and has noticeable improvement the more you do it.

Sit on the ground with your feet pressed against each other and (within you limits) bring your feet in as close to your groin as you can. The shape your legs make will resemble anything from a square to a sharp diamond depending on your flexibility. Cup your hands over your feet and lean forward as far as you can. You will want to hold this for at least 1 minute. Take a break, stretch your legs forward, stretch your arms and repeat. The longer you can hold this and the closer you can bring your legs into your groin area the more you open up your hip muscles.

#2 Hamstrings

Nobody wants to pull a hammy and there are many exercises designated to prevent this. Below are two exercises, one more low impact and one that is a little more intense.

First: Sit with both legs straight in front of you. Start slow by pointing and flexing your toes towards the ceiling and forward. Once you feel comfortable, slide your arms forward down your legs as if you are trying to grab your feet. Go your own pace—if you can grab your feet, great! If not, make a goal to touch your knees or your mid calves. Hold this for 30 at a time and then relax. Repeat 2-3 times or whatever is within you comfort zone.

Second: This can be boiled down to being called a modified lunge. Stand with both legs together and step one of your feet out in front of you, forming a 90 degree angle with your bent knee. Place your hands on your hips for balance and do your best to keep your body straight. Hold for 5-10 seconds and repeat with opposite leg. I recommend doing 5 on each leg to feel results but do not overexert yourself, this can be a physically draining exercise if done too much.

Doing these exercises regularly will improve energy levels and enable you to have longer, more sensational sex. If you feel awkward about warming up in front of your partner, allot yourself some private time when you get home from work to try these out or wake up early and try them in another room. Even better, this could be a good way for the two of you to get more active together! The more comfortable you get with these, do some research to add another stretch every week. Regular upkeep with this routine will open the doors to a gym schedule and you will feel more comfortable and in shape than just starting from scratch. Just remember to work at your own pace and that this is a commitment to more gratifying sex for both of you.

Brittany just moved to Chicago after finishing her degree from FSU and arrived with a thirst to learn about everything that has to do with sex. Having been involved with The F-Word, The Vagina Monologues, amateur drag and a Human Sexuality course she is a very sex positive lady. When she's not admiring architecture or looking for a design job, Brittany does stand-up comedy and thinks of ways to make people on the CTA feel uncomfortable. She also eats high-fives for breakfast. Follow her on twitter @sedanimal. E-mail her directly at brittany@getlusty.com.

Can I Be Multi-Orgasmic Again?

It's Orgasm October, so we've received several great questions particularly on orgasm. Occasionally, we get questions from readers that need special attention. This question was asked to us recently and we thought this might have happened to others in our audience. Moushumi Ghose, the Los Angeles Sex Therapist and our resident lady-who-knows-all is here to answer our readers' question.

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Dear GetLusty,

I used to be multi-orgasmic. Now find I come once every great while. It's caused me a lot of frustration, stress, and heartache.

I love my partner and we've tried to communicate, try new positions, and do things differently to see if we can find the elusive bugger.

But it seems to simply be impossible for me anymore and my sex desire is definitely suffering after four years of this frustration. I will try to explore with more curiosity, but is there a possibility that I'm somehow physically "damaged"?

The reason I ask is I can hardly ever find an orgasm even during masturbation now! This all happened after having the Mirena IUD inserted, (and remains a problem after having it removed). When I first got the IUD it pinched the hell out of my insides every time I came, and that's about when I stopped coming. After its removal I was able to orgasm again, occasionally. But never with the power or consistency of before. I'm not seeing any conversation about this anywhere online--it concerns me because they are really "pushing" that device on women--even after I had it removed they continue to ask if I want a new one. I asked my doctor whether it could have affected my Os, and he brushed off the question after flushing red with embarrassment. Have you heard of this?

Signed,
Hoping for more

Dear Hoping for more,

This is a great question. I am not a medical doctor, but from a psychological standpoint it is absolutely possible that your experience with the IUD has remained in your mental muscle memory. For example, you mention that you experienced feeling pinched when you orgasm’d and despite having removed it, you haven’t been able to return. In psychological terms we call this trauma.

The trauma of being pinched becomes a part of your past experience and now may be a psychological block to orgasming. You may be, unconsciously of course, afraid of the pain. Now this is, only, one theory. If there is some medical issue, a doctor would need to check it out. Since your doctor was embarrassed, I would recommend getting a second opinion to rule out any medical condition. Then, if this is indeed psychological, you can start to repair your brain. Trying new positions is one way, but you really need to feel safe and relaxed again.

Without those two components you are not going to orgasm. You also need to reconnect with your body. Practice breathing, is my first suggestion. Close your eyes and take 3 long deep inhales and exhales. Do this regularly throughout your day, when you’re at a stop light, at your desk, etc. Checking in with your breathing is the first step to becoming more in tune with what's going on inside your body.

My next suggestion is to, instead of trying new positions, try more sensual exercises that involve touch, massage, taking a bath, lightening candles, using scented oils, etc and involve the other senses such as smell, taste, and get reacquainted with all the things that bring you pleasure.

You can do these alone or with a partner. Also, putting less emphasis on orgasm, and more emphasis on the other aspects of love making is a good idea. Such as kissing, hugging, touching. Pay attention to how all of these sensations feel. Go slow, make your goal to feel pleasure, not to achieve orgasm, and you might be on your way to healing your inner pain.

Good luck,
Mou

This is a guest post from the well acclaimed Moushumi Ghose.

Moushumi Ghose is a Sex Therapist, Educator and Coach, Radio Host, Musician, and Filmmaker. She is licensed by the California Board of Behavioral  Science. She is a member of AASECT (American Association of Sex Educators, Counselors and Therapists). Mou also has extensive experience working with a variety of populations and diverse lifestyles.

Moushumi recently completed an eBook on, "Marriage, Money and Porn." and writes extensively for numerous other sites ranging from Men's Fitness Magazine to GoodTherapy.org. Find her on Twitter @motor_amour, Facebook and her website LASexTherapist.com.

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