Workouts for Better Sex – Workouts for Tops, Bottoms, and Switches

Yup, it’s true. As much as working out helps your physical and mental health (…plus a laundry list of other things), it also enhances the hell out of your sex life—and not just in a “yeah, you burn some calories” type of way.

Workouts can actually be tailored to improve the kind of sex that you’re having (or what some may call their “sex style”). And in the same way physical fitness can be customized for pro athletes, yogis, and beginners, it can also be designed specifically for tops, bottoms, and switches.

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Just ask Angie Coleman, an Oakland-based wellness coach who hosts a weekly workout series called “Sex Positive Workouts with Wellness Coach Angie” via Zoom. In conjunction with queer dating app HER, the program, which started in June of this year, offers classes for tops, bottoms, and switches. Oh, and it’s completely free.

“I was thinking like, ‘What types of workouts could I teach people that seem a little bit more interesting to their everyday lives?’ and then immediately thought about sex. I just want people to get excited about the workout and to also kind of think about the ways that they’re having sex to see if there’s something else they can do to add to it,” Coleman says.

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So if you’re even in the slightest interest on doing a workout specifically for your sex style, we’ve got you. With the help of Coleman, we’ve broken down what muscle groups you should target, the best moves to add to your workout routine, and even an example workout you can try.

First, let’s start off with the difference between a top, bottom, and switch.

“A top is someone who takes a little bit more control and is in charge,” says Coleman. “They set the pace and make the first move.” Bottoms, meanwhile, tend to be more of a receiver, she says. And, a switch? Someone who, yes, switches between the two.

Workout Plan for Tops

Key muscle groups to target: chest, shoulders, quads, glutes, and hamstrings.

Exercises: push-ups, hip thrusts, burpees, and squat jumps.

Example workout that targets your entire! body! (with a focus on power areas for optimal topping):

  • 14 chameleons
  • 30 glute bridges
  • 45 second jump squats
  • 12 plank to pike push-up
  • 16 sumo squats
  • 45 second oblique twists
  • 10 crab walks in and out
  • 20 plank with forward reach
  • 45 second burpees

    Repeat each set 3x for a total of 45-50 minutes of movement.

    “For tops, I think it’s really important to engage glute strength—that’s actually one of the biggest things to target,” says Coleman. “Whether you’re thrusting or if you’re holding, you have to have really good glute strength to move those hips and stabilize.”

    Workout Plan for Bottoms

    Key muscle groups to target: quads, shoulders, hips, and core.

    Example exercises: squat pulses, leg lifts, circular leg pulses, and planks.

    Example workout for bottoms that focuses on stabilizing strength and total-body endurance:

    • 15 YTLs
    • 60 seconds forearm plank
    • 45 seconds squat pulses
    • 12 lateral traveling pushups
    • 20 standing lunges (10 per side)
    • 45 seconds plank side hops
    • 14 supermans
    • 16 RDL to squat
    • 45 seconds plank shoulder taps

      Repeat each set 3x for a total of 45-50 minutes of movement.

      “For bottoms, I tend to focus on building up endurance since they may find themselves holding positions or needing to stabilize a position,” says Coleman.

      Workout Plan for Switches

      Key muscle groups to target: chest, shoulders, quads, and glutes.

      Example exercises: curtsy lunges, high knees, and push-backs.

      Example workout for total body strength and endurance, so you can move from top, to bottom, and back with ease and confidence:

      • 20 single-leg kneeling squat
      • 10 side plank to front and back
      • 45 seconds in and out squats
      • 16 curtsy Lunges
      • 12 push-backs
      • 45s leg flutters
      • 14 back extensions
      • 20 hydrants to kick out
      • 45 seconds high knees

        Repeat each set 3x for a total of 45-50 minutes of movement.

        “Switches are incredibly versatile and so you should target everything from shoulders down to the feet. You’ll want to make sure you have a strong lower body that can help you move, but also a strong upper body for any types of movements with presses and stabilization as well,” says Coleman.

        Okay, so now you have all the tools for better sex. But if you’d rather join Coleman virtually for her classes, visit HER’s Facebook, Coleman’s Instagram, or this Eventbrite page for upcoming events, dates, and times. You’re welc!

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