6 'Sexercises' to Unleash Your Inner Casanova

How to build the body that will leave her wanting more

Written by Alex Reid
Posted December 11, 2012

Some people exercise for health. Others exercise to break records... or lose weight... or maintain an athletic physique...

But there are people out there who want to exercise for one reason: better sex.

Just as there are "runners' bodies," "weight lifters' bodies," and "gymnasts' bodies," so too are there bodies that turn good sex into great sex.

Even if you're not anywhere close to having the body of Don Juan, you can still use the "sex body" exercise secrets to improve your own experience in bed. The sex body is meant to give you endurance and stamina where it counts — in those muscle groups you'll be utilizing for sex positions that will drive your partner wild...

Follow these six exercises regularly, and you'll be master of your bedroom in no time.

I'd recommend doing 3 sets of 10-20 repetitions for once or twice a week for maximum results.

1) Muscle: Gluteal Group (read: butt muscles) — Exercise: Lunges

There's a reason women drool over tight fit behinds, and it all boils down to evolution:

"The secret is that a tight, muscular rear is necessary to make the strong forward thrusting motion needed for successful sperm transfer during sex. A man with a fat or flabby derrière has difficulty with this forward movement and has a tendency to throw his entire body weight into the thrust. For women, this isn’t ideal, as the man’s weight can be uncomfortable on her and make it difficult to breathe. By contrast, the small, tight rear promises a greater chance of doing an effective job." —The Definitive Book of Body Language

Lunges are a simple exercise you can do with or without holding hand weights. They can be done in your own home or in a gym.

By tightening your behind, you're sending a psychological signal to women that you're a sexual powerhouse. And let's not forget about your newfound thrusting power...

2) Muscle: Quads/Hamstrings Exercise: Deadlift

The legs are the iron pillars of the sexual body. Your quads/hamstrings make that possible. Strengthened quads and hamstrings allow you to add a whole new element to your sexual repertoire — namely, standing positions. Not only will standing positions add to more exciting sex, but they also serve as another exercise for your hamstrings and quads.

One of the most intensive exercises for this particular muscle group is the deadlift.

The deadlift is a "compound exercise," meaning it utilizes multiple muscle groups throughout the body. This also makes it an efficient calorie burner, which can help combat that sex-deflating beer belly.

This leads me to my next exercise...

3) Muscle: Abdominals — Exercise: Plank

Six-pack abs: Women love them, and you want to have them.

But a strong core is for more than just eye candy... Exercising your abdominals will make prone positions 20 times easier and increase the amount of time you can hold those positions. Strengthening your core increases your abdominal endurance.

It will also take a lot of the weight off your partner by taking your belly weight off of her body, increasing your partner's comfort and hopefully giving her incentive to go a little while longer.

The prime exercise for this is the plank, which you may have seen in my previous articles. It's one of the simplest exercises you can do, and only in a matter of minutes.

4) Muscle: Biceps  Exercise: Bent-Over Row

While not as important as the previous three muscle groups, being able to lift your partner into your arms can open up new avenues for sexual positions.

You build these babies up with some bent-over barbell rows... and you'll be whisking your lady off her feet in no time.

5) Muscle: Triceps/Pectorals Exercise: Plyometric Push-Up

Along with your biceps, your triceps and pectoral muscles define upper body strength.

Particularly useful for the missionary position, building these particular muscles will help you hold yourself up for much longer, and again allow you to keep much of your weight off of your partner.

Your newfound upper body strength will also give you leverage to generate more thrust down below while keeping that ever intimate eye contact with your loved one.

Watch a plyo push-up here:

6) Muscle: Pubococcygeus (PC), aka "pelvic floor" Exercise: Kegels

Once the domain of pregnant women, many sex therapists and doctors alike are now recommending Kegel exercises to men.

Your PC muscles are the ones that keep your internal organs from falling to the floor, and they're also used to facilitate urinary, bowel, and sexual release.

Kegels have also been shown to improve erection strength as well as enable you to delay and experience "stronger and more intense ejaculations."

If you're looking to maximize the gains of your own sexual body, it's important to remember that a healthy diet void of refined carbohydrates will take you much farther than doing the exercises alone.

Yours in health,

ken sig 2



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