Charlayne Everhart shares a workout designed to get our female readers primed for pleasure in the bedroom

SEX! That’s right this month we are talking about sex. How exercise can help improve your sex life, activity and even heighten the pleasure for both partners. Exercise gives of the release of endorphins, this has been shown to increase sexual arousal and reduce stress.

Fitness alone increases blood flow and can make sex more pleasurable since sexual arousal stems from an increase of blood flow to the genital area.  Which is why, for us ladies in particular, I have developed this programme to help increase blood flow and strength to all the correct areas of the body.This is a simple yet effective regime suitable for all ages and levels, however always seek any doctors advice if in doubt.

HINGING

How to angle your back in just the right way will make it much easier for your partner to stimulate your clitoris.

HOW

Kneel on the floor with your hands at your sides. Resist the urge to sit back and rest your weight on your heels. Your back should be straight and your knees bent at a 90-degree angle. Keeping your head and spine in line with your thighs, slowly lean back a few inches. Hold for 3 seconds, then return to the starting position. Aim for 5-10 reps.

LOWER-BACK LIE

Your lower-back muscles are full of sensitive nerve endings—which can seriously increase your pleasure if you work to make them stronger.

HOW

Lie flat on your back with your legs bent, feet flat on the floor, and arms at your sides. Draw your knees up to your chest and gently grab your legs just below the knees. Slowly pull both knees toward your chest as far as you can comfortably go, keeping your back flat on the floor at all times. Hold the stretch for 2-3 seconds, then slowly lower your legs. Repeat the stretch for 10 reps.

PLIÉ

Strong vaginal muscles increase your chances off orgasm, so that’s what this move is all about.

HOW

Stand with your feet wider than shoulder-width apart, toes pointed out and hands on your hips, Slowly bend your knees until your thighs are parallel to the floor, press up through your heels to stand. Do 12-15 reps.

PELVIC TILTS

This exercise strengthens your core and lower back, which are used often during sex. Pelvic tilt pulses will also awake

n the lower abdominal region and prepare your body for Kegels (another great exercise to enhance your sex life) and prepare your body for inverted positions.

HOW

Lie on the floor with your knees bent, feet hip-distance apart and arms, hands and fingertips flat on the floor. Pressing through your heels, lift your pelvis and glutes to bring your torso into a straight line (as in bridge pose). Hold your abs tight as you continue to press through the heels, squeeze the glutes and inner thighs and slightly pulse the pelvis up and down (just a couple of inches, not the full range of motion). Do 20-25 pulses, then slowly lower the spine, vertebra by vertebra, until you feel your bottom touch the floor. Repeat, working up to 3-4 sets.

KEGELS PELVIC FLOOR

The pelvic floor muscles play an important part in orgasm, and Kegels are an easy way to improve the strength of those muscles. Additionally, they provide great sexual satisfaction and stronger orgasms (especially when Kegels are done during sex) by targeting the muscles that tighten and release during sex, making the entire experience more pleasurable for both you and even your partner. You can do Kegels anywhere – sitting in the office, standing at a bus stop or lying down. . You could even be doing them right now reading this…

HOW

Focus on tightening those pelvic floor muscles (as though you’re attempting to stop the flow of urine). Hold for three to five seconds and repeat. Do that for five minutes a day or throughout the day.

UPWARD FACING DOG

Upward dog strengthens many of the muscle groups required by a wide variety of sex positions – the lower back, the glutes and the arms – while stretching the core, psoas and hip flexors. And yogis have long believed it to increase energy and blood flow to the pelvic region.

HOW

Lie on your tummy with your legs hip-distance apart and the top of your feet on the floor. Bring your hands to the sides of your chest and raise your torso by pressing through the hands. Lifting all the way up, roll your shoulders back and down, lengthening through the crown of the head so you don’t hunch your shoulders into your neck. Breathe regularly for about 15-30 seconds. If you’re advanced, your thighs should lift off the ground.

GLUTEAL BRIDGE

This simple effective exercise targets your pelvic muscles for the chance increase of an even bigger orgasm

HOW

Lie on the floor, arms at your sides, knees bent, and heels on the floor. Lift your hips off the floor until your knees, hips, and shoulders form a straight line. Do 20 reps.

LOW SIDE-TO-SIDE LUNGE

Lunges boost flexibility, so it can give him a helping hand to find your G-spot in almost any position.

HOW

Stand with your feet spread wide, about twice shoulder-width apart, your feet facing straight ahead. Bend slightly at the waist, and clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your right knee. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without pausing, reverse the movement and raise yourself back to a standing position. Next, repeat with the left side. Do 10-20 reps on each side…

Images thanks to: Matt Staples Photography: www.mattstaples.co.uk
Boudoir You: www.boudoiryou.co.uk

You can follow Charlayne on Instagram @Charbfit