Booty Bootcamp


Good times in the bedroom come from good chemistry with a partner (or more) but the shape that you’re in can also affect how good you feel in bed.


Exercise gives you a surge of endorphins which is linked to your sexual pleasure and sex drive. And with exercise, you get better stamina, better flexibility and a more positive body image which all go a long way between those sheets.

Here are 5 exercises to add to your routine which will give you many pleasurable returns. Aim to do these at least 3 times a week, in short bursts but at high intensity.


1. Kegel Squats

Squats are great for shaping up your butt and strengthening your core. Kegels are fabulous for tightening your vaginal wall muscles. Kegels, even though easy to do, can be extremely boring and often forgotten about. Combine squats with Kegels, so you don’t neglect your nether regions while working on getting that fine ass. Simply squeeze your vagina muscles (the same muscles you use to stop a pee stream halfway) everytime you bend your knees for a squat.


2. Push-Ups

Exercise the same muscles that you would need to use in bed. Women generally have weak arms and that’s not helpful in many of the women dominant sex positions. Build your arm strength by doing 10 to 15 reps of push-ups. You can start off with your knees together on the floor. Then as you get stronger, move to a full version of a push up where your body forms a straight line from top to bottom and your feet are hip-width apart. 


3. Pelvic Thrusts

This exercise strengthens your pelvic floor muscles and also helps you thrust better, faster, harder, longer. Lie face up, with your knees bent. Then raise your butt off the floor, while leaving your shoulders, upper back and arms flat on the floor. When you raise your butt, hold it up for a second and squeeze before bringing it back down again. Do fast and intense repetitions of 15 to 30.


4. Frog Pose

This is a yoga pose which opens the hips by stretching the muscles in the hips, groin and inner thighs. Get down on all fours and slowly widen your knees until you feel a comfortable stretch in your inner thighs. Keep the inner side of your calves and the inner side of your feet in contact with the floor and then lower down your upper body down until you are resting on your forearms. Hold for at least 30 seconds.


5. Reverse Crunch

This works your lower abdominal muscles, which helps get rid of any tummy you have, boosting your body confidence. A strong core and abdominal muscles also help you perform better in bed. Lie flat on your back with your hands beneath your hips. Bend your knees and lift them towards your head. Repeat this motion 10 to 15 times.