Sex on a stability ball—is that really a thing? Absolutely, and if you haven’t tried it yet, you are missing out. Not only is it fun and feels incredible, sex with these moves on the ball can give your pelvic floor muscles a great workout. You might be thinking, I can hardly stay on a ball to exercise, how can I have sex and not fall off? Below, I’m breaking down step-by-step instructions so that instead of worrying about getting injured, you can stay present and enjoy the playfulness and sensations a stability ball can add to your sex life.
Partner on Ball
Partner on Ball 2.0
Keep in mind the size of the ball you need will depend on the height of your partner. If you need more stability, place the ball against the wall or in a corner.
How to: Have your partner sit in the middle of the stability ball. You will get on top facing and straddling your partner, and then they will begin to bounce up and down while you hold onto them. You can also do this facing away from your partner (reverse cowgirl) and then have the option of keeping your legs together or apart. If in either position your feet can touch the ground, you can also ask your partner to not bounce while you initiate the movement.
How to: Lie over the ball on your stomach and have your hands on the ground (if needed), relaxing over the ball. Your partner will get behind you. Depending on the height of the ball, they will get on their knees or crouch down, and roll you slightly forward and back. Your partner can hold your legs, or you can rest them on the ball.
How to: Lie on your back on the ball, letting your head rest on it. Your partner will get in front of you on their knees or squatting down. Your partner can control the movement by holding your legs or having your legs rest on their shoulders, and rolling the ball forward and back. You can also control the movement by keeping your feet on the ground and rolling the ball.
How to: Have your partner lie on their back on the ball with their feet on the ground. Depending on the size of the ball, their head may either rest on the ball or be lifted if needed, while their hands are on the ground. Face your partner, getting on top, one leg on each side. You can bounce or do small pelvic tilts/circles.
Move 5: Partner on Ball 2.0
How to: Your partner is in the same position as the previous move, but this time you will turn away from your partner (reverse cowgirl) and place your feet close together in between their legs, then get on top. You can do pelvic tilts/circles or bounces.
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Courtney Virden has been a fitness trainer for nearly 20 years and specializes in women’s health and wellness. Being a mom of two and experiencing many issues from her own pregnancies led her to focus on women’s pelvic floors. With her passion for helping others, Courtney created an online program to share the tools and resources she uses with her private clients.
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