Position: Missionary Style
Sure, this is the standard sexual position, but that doesn't mean it's boring or even easy. You need to maintain your balance and composure while you're over her. And perhaps more importantly, you need to have the arm strength to stay above her.
Exercise: Push-Ups
Push-Ups. Lots of 'em. The important aspect to the push-up is to make sure your abs and butt are engaged. Keep your tummy tight and your butt clenched. This is exactly the position you'll need to hold while you're over her, so practice, practice, practice.
Position: Cowgirl
Having her on top of you is a favorite for many reasons - not only does it feel good, but it's hot - you get to watch her moving on top of you. And, not only do you get to watch her boobs, this position allows you easy access to them. But just because you're on your back doesn't mean you're not doing any work. You'll want to guide her hips, rocking her back and forth.
Exercise: Bicep Curls
Bicep Curls. No gym membership? No problem. Either buy some free weights or improvise with what you have at home. Gallons of milk, bricks, or even a laptop can provide great resistance. Just make sure your feet are firmly planted on the floor and you don't lock your knees.
Position: The Chair
When she straddles your lap, you're given many of the same advantages as when she's on top of you while you're lying down. Like "Cowgirl," she's bouncing on top of you, her breasts front and center. Also like that position, she's in control. But unlike merely lying down, you're sitting up-either propped against your headboard, your couch, or in a chair. In order to maintain this position, you'll need to rely on the strength of your abs and butt.
Exercise: Hip Raises
Hip Raises. Mistakenly thought of as a "women's" exercise, hip raises are a great way to work both your abs and butt at the same time. Lie on the floor with your knees bent and shoulder-width apart and your feet flat on the floor. Raise your hips and pelvis, clenching in your buttocks while you suck in your belly. A few of these a night and you'll really start to notice a difference.
Position: Number Four
Number Four? What's this all about? Well, it's what this position looks like - she's sitting on a counter or a table (or the bed if it's high enough) and you're standing in front of her. Before her legs totally wrap around you and bring you closer, you're like the numeral four. This position is all about strong abs and clenching your butt.
Exercise: Wall Squats
Wall Squats. Stand with your back pressed entirely against the wall and slide down until your thighs are parallel with the floor. This will work your abs and butt and (bonus!) your thighs too. Want to challenge yourself? Add arm weights for extra resistance.
Position: Doggie Style
We all know what this position entails, right? She's in front of you on her hands and knees; you're behind her on your knees, holding onto her hips. In this position, you need to be able to stay balanced on your knees, while thrusting back and forth. What will help you most with this? Core strengthening.
Exercise: Crunches
Crunches. Oh yeah, it's time to focus on your abs. You might think she can't appreciate your 6-pack if you're behind her, but make no mistake-even if she can't see the results of your crunches, she'll be able to feel it. Press your back on the ground with your knees bent, keeping your feet against the floor. Lift your head and shoulders off the ground, keeping your head in line with the rest of your body. You want to envision a tennis ball or an orange between your head and your chest. Lift up. Make sure this movement originates with your abs - don't use your neck or your hands behind your neck to help lift you up.
Position: The Table
For this position, you're bending her over the bed/counter/sink as if her back were a table top. The sink? This is for those times when you've had enough to drink that having sex in the bar bathroom not only seems like a great idea, but an urgent necessity. This is similar to doggie style-she's bent over, but instead of kneeling behind her, you're standing. So this requires not just ab strength, but the ability to stand and move behind her for several minutes (hopefully).
Exercise: Lunges
Lunges. Lunges work your core - your tummy (if you remember to suck in) thighs, and tush. Your core helps you in every part of your life. It helps you carry yourself leaner and stronger. It helps you stand up straighter. And, for this position, it will help you stand and move behind her while maintaining your balance. Standing up straight with your hands on your hips, take a step (or lunge) forward, making sure to your use back leg to help bring your body down instead of just moving forward. A good way to judge that you're in the correct position is to make sure that when you go down into your lunge, you don't shift your knee past your toes. You want your knee and heel to be even and your thigh to be parallel with the floor. You can mix up your routine by doing lunges down the hallway - sure you might think you look silly, but in the heat of the moment, your hard work will really pay off.
Position: Sideways Wheelbarrow
She lies on her side while you kneel in front of her. You take her leg and, depending on her flexibility, put it on your shoulder or hold it out in front of you. It's an awkward kind of position, requiring you to concentrate on your knees, your balance, her leg, and, of course, your thrusting. Why bother with so many elements? Because in this position you can make sure that you're all the way inside her. Again, having strong ab and butt muscles are important (they're ALWAYS important) and there are several exercise that focus on these groups.
Exercise: Squats
Squats. To get the most out of your squat, you really need to concentrate on your form. Stand straight with your hands on your hips or straight in front of you and squat down, sucking in your abs and pushing out your butt. Like with the lunge, make sure that you knees never moves past your toes; there should be a straight line from your heel to your knee. Once you get comfortable with squats, add arm weights - the extra weight will help with resistance and enable you to get two workouts into one move.
Position: Spooning
OK, OK it's a t-shirt worthy title, but spooning and cuddling often leads to more, and when it does, you'll want to be prepared. Much like the "Sideways Wheelbarrow," the advantage to this position is that you're able to be all the way inside her. Also, you're wrapped around her, so the two of you are very close - for a position in which she has her back to you, it's surprisingly intimate. Because you're on your side, you don't have a lot of leverage, so you'll need to be creative.
Exercise: Leg Lifts
Leg Lifts. Lie on your side on the floor with a mat or a towel under you. With one hand propping your head up and one hand pressed into the floor in front of you for balance, raise and lower your top leg. Your bottom leg can be straight or bent, but you'll want to keep your top leg straight with your heel and knee lined up with your hip. Your routine can consist of three separate exercises - the initial leg lift, keeping your leg high to build resistance, and "pulsing" your leg (small lifts while your leg is held high for resistance and strength).
Position: Upright
This is the ultimate in movie positions. And just like many things in movies, this is much easier in fantasy than in reality. But, if you're with a girl who's game, go for it. Remember that scene from the 80's classic, Less Than Zero? In it, Andrew McCarthy stands with his back against a fence and Jamie Gertz straddles him, placing her heels and hands through the holes in the fence. While it's somewhat effortless in the movie, this position only works if she's able to get the right kind of leverage and if you're able to stand up and hold onto her. You might not always be around chain-link fences, but given the opportunity, if you've been working out, you should definitely try this.
Exercise: Running
Running. Running will help with leg and ab strength and something else - stamina. Without stamina, you won't be able to hold any part of this position for long and unlike the movies, you probably won't get to the chance to redo this time and time again.
Position: The Spider
This position looks like something out of your school's gym class, only, you know, dirty. You sit up on your tailbone with your knees bent in front of you about shoulder-width apart and your arms behind you, propping you up. She's in the same position, but with her legs wider. Then, she inches toward you until she's straddling you with her legs behind you and your legs behind her. This position demands more from your abs for thrusting and from your triceps for balance and leverage.
Exercise: Tricep Dips
Tricep Dips. Again, you can do this either at the gym or at home using free weights, but the weights aren't mandatory. For the free version, find a chair (without wheels!). With your back to the chair (but not sitting in it) and keeping your body in one long straight line with your heels firmly on the floor, place the heels of your hands on the edge of the seat behind you. Keeping your abs sucked in, bend your arms, dipping yourself closer to the floor. Repeat. This will work your arms and your abs while helping perfect your balance.
Position: Wet n' Wild
Ah, shower sex. It always seems like a good idea when you're soaping up together, all clean and wet and naked, and you start kissing and fumbling and rubbing and you're not sure how exactly to move or bend and before you know it if you have water in your eyes and you're sputtering about how you can't do this. Well, if you practice your balancing, you can. Keep one foot firmly on the shower floor and raise one foot onto the lip of the bathtub. While she leans against the shower wall, you lean into her, grabbing onto her raised legs. For this precarious position, you'll need to concentrate, relying on the strength gained from the previous ab, butt and thigh exercises. But, in addition to having strong muscles, balance is a necessity.
Exercise: Yoga
Yoga, specifically the "tree pose." The laymen's version of this is standing on one leg. This deceptively hard pose helps with your core muscles - by engaging your abs (sucking in) you'll be able to maintain the pose longer - and of course with your ability to balance, key to maintaining this position.
Push-ups, bicep curls, hip raises, crunches, wall squats, lunges, leg lifts, squats, running, tricep dips, and yoga. If you keep at it, not only will these exercises enhance your sex-life, but with your new toned body, you'll have a better chance of getting the girl in the first place.
