We know, we know, leading the way during sex is a workout in itself, but that’s exactly why we asked Astrid Swan for the best workout routine to keep your stamina while you’re riding on top. Being in control of you and your partner’s pleasure is sexy and exciting. Looking and feeling your best from the inside out (again, while you’re riding on top)? That’s a desirable double-whammy we’re all for.
Scroll on for three moves to add to your next workout if you want to last longer in the bedroom.
The Routine:
Superman to Pike Hops
Commando Plank Jacks
Frogger to Half Burpee
Complete each exercise in a circuit (45 seconds on, 15 seconds rest, 3 times)
The Move: Superman to Pike Hops
How to: Start lying on your stomach with arms and legs extended. Lift your chest and thighs up, keeping your chin tucked, pull your arms back to goal post position, and extend back to starting position. Press your palms into the floor and press your body up to a plank. Jump your feet forward toward your hands, piking your hips up to the ceiling. Hop your feet back to starting position and return to superman position to repeat for the full time.
The Move: Commando Plank Jacks
How to: Start in a forearm plank and start jacking your legs out and in. Once you have the rhythm of your legs, press up one arm at a time to top plank position and then return back to forearm plank. Repeat the up-up, down-down of your commando plank while jacking your legs continuously.
The Move: Frogger to Half Burpee
How to: Start in a high plank position, shift your hips back over heels, and spring forward, jumping your feet outside of your hands and landing in a low squat. Pick up your hands and keep your core engaged. Place your hands back to the floor and jump your feet back to high plank. Repeat for the full time.
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