Turn your Exercise Workout into a Sexercise Workout

Look Better & Feel Sexier wearing your favorite outfit, swimsuit, lingerie...
or nothing at all!

• Boost Your Sex Life With Exercise
• Exercise your way to a Stronger and Healthier Vagina & Penis
• Sex Positions That Double as Exercise
• DVDs for better Physical & Emotional Sexual Health
• The Great 5-minute Sex Workout
• How many Calories does Physical Activity Use?
• Using an Exercise Ball as a Desk Chair
• Meet the Model

Did You Know?

● Studies done in the United States show that women who exercised regularly had better sex and had better sex more often.
● Yoga helps to ease pain during sex by releasing the tightness in your hip & groin area, letting you have longer & more enjoyable sex.
● Doing abdominal exercises 2-to-3 times a week and Yoga will help strengthen the core muscle groups that enhance sexual performance.
● Walking at least 4 times a week will help increase blood flow to your vagina
● You'll have better sex by being able to get more circulation to the groin area for more direct stimulation of your genitals.
● In one University of Texas at Austin study, physically active women who watched an X-rated film had a 169% greater blood flow to the vagina than inactive women.
● Flexing your PC muscle at the moment of climax will create a more intense orgasm.

Sexual Fitness For Lovers This DVD is a MUST HAVE. It's one of the only DVDs devoted exclusively to sexual physical fitness. See how to exercise the right muscles to develop flexibility and endurance for enhanced intimacy and sexual pleasure. Learn which muscle groups to strengthen for specific sexual positions. Join three attractive couples as they demonstrate how you and your partner can exercise together in this easy to follow erotic workout. Experience erotic exercises in various parts of the home, including beautifully shot underwater exercises in the pool.

Regular exercise of almost any kind helps elevate energy, stamina, passion, pleasure… all aspects of our sex lives, and  both sex and exercise have been proven to help reduce stress, so doing both on a regular basis should help you stay relaxed and happy.  So exercise and enjoy!  The benefits are many!

Sexerciseme Ball It's the bounce that counts! Give your sex life a work out! The Sexerciseme Ball appears to be an average, ordinary exercise ball used for low impact workouts and Pilates. But while many women already know that rocking back and forth while 'riding' a regular, inflatable exercise ball provides a unique sexual stimulation, the Sexerciseme Ball goes one step farther. By attaching the wireless remote Sexerciseme Rabbit Vibe, Sexerciseme Precious Realistic, Sexerciseme Micka Butt Plug, or the Sexerciseme Buzz Bunny, this exercise ball becomes an incredible sex toy! Imagine the earth shattering orgasms possible riding the full size ball while at the same time filling your pussy or ass with intense vibrations! The Sexerciseme Ball is one of the only true pieces of exercise equipment specifically designed to be BOTH a functional piece of exercise equipment AND a sex toy! It's so unique, there's nothing to compare it to! The Sexerciseme Ball can be deflated when not in use, but since the Sexerciseme Ball is a real exercise ball, it's 100% discreet when not in use as a sex toy. A foot pump is included with every Sexerciseme Ball to pump up the fun.  Available at Passions Unchained Sex Toys ►             See All Sexerciseme Ball Accessories & Combos ► Sexerciseme Rabbit Vibe - Remote Sexerciseme Micka Butt Plug - Remote Sexerciseme Ball & Remote Rabbit Combo Sexerciseme Ball & Remote Realistic Combo

What are pubococcygeal muscles?
Our pubococcygeal muscles (PC) act like a sling, suspended from our pubic bone in front to coccyx or tailbone in back. These muscles support all your pelvic organs, bladder, uterus, and bowel. Sphincters are rings of muscle that circle your anus, your bladder, and the vagina. Though sometimes confused with the abdominal muscles, PCs are the muscles used to stop the flow of urine midstream, not the muscles used to hold in your stomach or tighten your buttocks. When they're in top shape the pubococcygeus (PC) muscles help you have strong and lasting orgasms.  But with age, pregnancy, and even lack of sex, the PC muscles can weaken and can cause urinary incontinence and a loss of pleasurable feelings, even orgasm.  But not to worry, there are exercises you can do that exercise the right muscles to develop flexibility and endurance for enhanced intimacy and sexual pleasure.

PC Muscle for Women. To locate your PC muscle, place one of your fingers inside your vagina up to the first knuckle. Pretend you are urinating and try to stop the flow; the muscle that tightens around your finger is the PC muscle.  Women with a strong PC muscle have many benefits, including toning the vagina after giving birth, controlling your bladder and making it easier for you to have orgasms. (Tip: For a more intense orgasm, flex your PC muscle at the moment of climax.)

PC Muscle for Men. To determine the location of this muscle, place two fingers behind your testicles, and also imagine that you are urinating and that you need to stop the flow. The muscle that you squeeze internally is the PC muscle. You could also practice starting and stopping actual urination so that you are sure you know where this muscle is located.  Men with a strong PC muscle can enjoy more sensation in their genital area, better ejaculation control, stronger orgasms and even better prostate health. The stronger your PC muscle, the stronger your ejaculations.

What are Kegel exercises?
Exercising the Kegel muscles provides a safe and pleasurable way to tone and strengthen your vaginal muscles before and after childbirth as well as after menopause, and it helps prevent urinary incontinence.  Named after Los Angeles physician Arnold Kegel, Kegel exercises (pronounced "kaygel") are a series of simple exercises specifically designed to strengthen the PC muscles in the pelvis.

If you are pregnant, just had a baby, if you have had lower abdominal surgery, if you want to spice up your sex life, or if you are a male and experiencing Erectile Dysfunction or you just want to last longer - Kegels will help.

According to Sue Johanson, CM, RN (Talk Sex with Sue) by making Kegel exercises part of your daily routine, you will improve urinary control (both women and men), as well as vaginal tone.  In males, the additional blood flow to the genitals due to exercising also helps with erections.

How do you do Kegel exercises?
Simple Kegel exercises can be done anywhere, anytime,  but for the most effective workout you will want to use a resistance device such as a Kegel or pelvic exerciser, which we will discuss in a moment.

Doing Kegels in public:
When you're in public, you can do Kegels by simply tightening and loosening (flexing) your PC muscles.  Try not to tighten your abs or thighs as this will take away from your PC orgasm muscle workout  You can flex your PC muscles while watching TV, talking on the phone, at stop signs or red lights when driving, while eating at a restaurant... any time. It doesn't matter when or where you do your PC exercises, and nobody will ever know you're doing them.

Doing Kegels in private:
While simply flexing the PC muscles is fine when you're in out in public, Dr. Arnold Kegel originally designed his exercises for use with a resistance device to ensure their effectiveness.  "Many women who do self-guided Kegels don't improve because they don't do them right" says Howard I Glazer Ph.D a NYC-based psychologist who specializes in pelvic-floor muscle diagnosis and rehabilitation.  Using a Kegel or pelvic exerciser has been shown to be the most effective tool for the enhancement of female sexual responsiveness and the increase in frequency, strength, duration and overall satisfaction of the female orgasm, so when you're at home the most effective way to strengthen the PC muscle is by exercising the muscle against a resistance device.  Using a Kegel and pelvic exerciser reconditions weakened or damage pelvic floor muscles and increases a woman's enjoyment of sexual intercourse.  Any woman of any age who has an interest in giving greater sexual pleasure to herself and her partner will gain confidence and control using a Kegel and pelvic exerciser.

Resistance Devices for Improved Kegels:
Products like Ben Wa Balls, K Balls, Duo-Tone Balls, and Orgasm Balls help strengthen the PC muscles, and even using products like a Dildo or Dong, Clit Suckers, Clit Pumps, and Pussy Pumps can be used to strengthen the PC muscles, but there are a number of products specifically designed specifically for doing Kegel exercises.

Products such as the Kegelmaster, the Kegel pro, the Berman Isis Beginning Pelvic Exerciser, the Berman Juno Weighted Pelvic Exerciser, the Natural Contours ENERGIE and others are designed specifically for performing Kegel exercises.

Ben Wa Balls   Berman Juno   K Balls #10   Natural Contour Energie   Kegel pro   Kegelmaster

Some of the benefits of using a Kegel and pelvic exerciser:

• Cures Incontinence due to poor muscle development
• Sensual and exciting to use
• Will enable any woman to have deep vaginal orgasms that have never experienced one before
• Easier for a woman to reach an orgasm
• Make a woman's vagina more sensitive
• Increase a woman's vaginal muscle control
• Increase a woman's clitoris erection
• Increase the number and intensity of a woman's sexual orgasms
• Increase the tightening of a woman's vagina after the first use

As with any exercise program, start gradually. When your muscles begin to strengthen, increase the number of Kegels you do every day and the length of time you hold each contraction.

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Sex Positions That Double as Exercise

No matter how much your partner pleads, you can't substitute time in the sack for time on the treadmill. However, certain sex positions do work a woman's muscle groups - some so much, in fact, that you might not be able to make it to the gym the next day.



Missionary
Despite being one of the most passive contortions for a woman, man-on-top can still provide a pretty good workout.

"It depends on how enthusiastic you are about it, but missionary can be great for the core muscles," says Stacy Berman, a New York City-based certified fitness trainer and founder of Stacy's Boot Camp. "If your partner is thrusting toward you, you want to have an equal and opposite thrust back, and that requires a lot of core strength. It actually will start burning."

Patti Britton, author of The Art of Sex Coaching and immediate past president of the American Association of Sexuality Educators, Counselors and Therapists, agrees that you'll definitely be feeling it in your abs. "You can strengthen your core by focusing on pelvic lifting using your core, not your lower back. That's where women tend to get stuck - they tend to rely on their lower back to give them propulsion." (The risk of which isn't a joke, either. Worst-case scenario, you could throw out your back or sustain some other injury - not exactly a bedroom turn-on.)

Missionary position can also provide a good butt workout. "The more she does buttock squeezes, the more she could accentuate her riding toward him to give herself a good glute workout," Britton says


Doggy Style
Like with the missionary position, penetration-from-behind sex engages the woman's core because she has to stabilize herself on all fours, says Berman. You'll also be working your quadriceps and glutes to help brace yourself against the impact.

However, you can use a modified position to get a good arm workout, too. Rather than having your hands flat on the bed, "if the woman has her hands on a wall in front of her and sort of uses her upper body to help thrust, that would be a good shoulder and upper body workout," Berman says


Cowgirl
With a standard cowgirl position, the lower part of the woman's legs are braced on the bed or floor, which will engage her butt and core.

"Much like riding a horse, she's going to flex her lower abs and pelvic muscles," says Yvonne K. Fulbright, a certified sex educator and author of Touch Me There! "Pressing into the man's abs and sides with her quads or calves can engage those muscles as well."

Modifying the cowgirl position can work additional muscle groups. "To make it even more intense, she can come up onto her feet, almost like a squat over him. That's all butt, legs, and hips," says Berman. "If she gets up onto her feet and leans onto her hands, she'll also have to use her upper body to balance."


Lotus
Like the missionary position, the lotus sitting position is one of the more passive sex positions. However, many of the same muscles worked in the cowgirl position are going to be used in this contortion: the core is engaged to stabilize the body, and the glutes are worked during thrusting


Standing
Standing is one of the more challenging positions because often the woman has to allow her partner to lift her in some way, says Britton.

If the man and woman are facing each other, core and upper-leg strength comes into play: if she's standing on one leg, those leg muscles are worked to keep her upright, and core muscles are engaged to keep her balanced. If she's wrapping both legs around her partner, she'll need good arm strength to hold onto her partner. And regardless which one of these contortions she's in, "she has to have stamina if she's standing," says Britton.

If the man and woman are facing the same direction, the same muscles engaged in doggy-style are used: she'll work her core for balance, and her arms can be worked if she's bracing herself against a wall or headboard and using them to help thrust.


Scissors
According to Britton, the scissors position is the least strenuous of all - there's no suspending of body weight, and it generally makes for gentler and slower penetration (which would explain why it's often recommended for pregnant women). "Scissors is for when you're tired, not for being an acrobat in bed," she says. Still, that's not to say you won't still be engaging muscle groups."

With your legs intercrossed with your partner's, there's limited movement for both the man and women, so a lot of inner-thigh strength and core stabilization will be at work. "When you squeeze your inner thighs, the core will naturally contract as well," Berman explains.


Bridge
With the bridge, the woman is facing upward, using all four limbs to hold her body weight off the bed. All our sex experts agree: this pose is not for the weak. Or, as Britton puts it: "Oh, God, she better be yoga-ing five days a week or training as a gymnast."

"This is a highly advanced position," Britton says. "She needs to stabilize herself so as he's thrusting in and out, she doesn't crash."

Even if you pile a tower of pillows under your back to help support your weight (which Britton recommends), you'll still definitely be working your buttocks and inner-thigh muscles, says Fulbright. "This is going to work all of it -- her biceps, triceps, abs, glutes, quads, calves. Unless she's really strong, she shouldn't expect to hold this position for long."

Adds Berman, "If you're going from cowgirl to this position, your butt will start burning after five minutes."


Arch
The arch is a modified bridge pose, with a woman resting on her shoulders while using her legs to hold her lower body off the bed.

"In many ways, she's using the same muscle groups as for the bridge, only working them harder because she's using less to hold herself up," says Fulbright. Your core muscles, glutes, and thighs are all worked in the arch. However, Britton considers this a much safer position than the bridge: "There's no strain on the neck or shoulder region, which can seize up."


Lunges
Sure, you might hate doing lunges at the gym while your personal trainer named Cheetah is yelling at you to do "just five more," but you might not mind them so much in the bedroom.

Like the name suggests, the lunge position has the woman sitting on top of the man, with one leg planted in front of her and the other leg extended behind her in between the man's legs. This move is good for the quad, front of the leg, hamstring, core, and butt, says Berman. "It'll also work the deep stabilizer muscle of the leg in the front -- both inner and outer thigh -- as well as stretch the back leg's hip flexor," she says. "That's great because most people sit at desk all day, and this way you can stretch it out."

Originally published on FitnessMagazine.com, February 2009. Edited

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Sexy Yoga. Instead of exercising for flat abs, how about for sexier sex?  "Yoga teaches self-acceptance, which loosens inhibitions," says Ellen Barrett, author of Sexy Yoga. This five-minute plan strengthens your body, and the breathing intensifies orgasms by better connecting you to the experience.

Sexerciseme Ball ►

Using an Exercise Ball as a Desk Chair

We recently came across an article which talks about using an exercise ball as your home or office chair. Whether you spend your desk time at the office, or studying at home for that next exam, office ball chairs can help you in many ways. Here are some of the benefits of using an exercise ball as your chair:

1. Forces proper spine alignment. Because an exercise ball is not stable, your body needs to try to balance itself on it. The perfect spinal posture is coincidently the easiest to balance with. Thus, your body will automatically try to align itself into the proper posture. This helps improve your spinal health, and decrease back pains.


2. Causes you to frequently change positions. An exercise ball causes to you to change your position often to balance. For example, if you turn 45 degrees to face the phone, your body will assume a new position. This helps reduce damage caused by prolonged sitting in the same position.


3. Fitness is at your fingertips. Another great thing about using this alternative to a chair, is that you can do stretches or mini-workouts whenever you want, without getting up. If you’ve ever stuck waiting for a minute or two, you can make productive use of that time with a quick workout or stretch. Because it’s much more convenient, you will probably do it more, thus resulting in better health.


4. Improve your balance. This one is very understandable. Sitting on an unstable surface all day will improve your sense of balance, as well as the reactions of your muscles. The result? An overall better balance, that can be observed out of the office.


5. Get that 6-pack you’ve been wanting. Your body primarily uses your core (abdominal) muscles to help compensate for changes in balance. Thus, your essentially getting a low-key abdominal workout. This may not sound like a lot, but consider the amount of time you spend on your computer at the office, or at home. Those hours can build up, and result in a strengthening of abdominal muscles.


6. Improves your circulation. Using an exercise ball will keep the blood flowing to all parts of your body, throughout the day. A desk chair on the other hand, reduces circulation to some parts of the body after prolonged use.


7. You’ll feel more energetic. It has been proven that staying in one position, will make you more tired, while moving around and being active with give you more energy. With an exercise ball as a chair, you will feel much more energized after you finish your work.

8. Burn up to 350 calories per day. More movement during the day = more calories burnt. Burning 350 calories per day = losing one pound of fat every 10 days. You may not burn quite 350, but nonetheless, it will help you stay fit.


9. Much cheaper than buying an ergonomic chair, which sell for $400 and up!


10. Its fun! Who doesn’t like the idea of bouncing around on an exercise ball all day. Exercise balls are an exciting alternative to chairs, and may just give that spark of fun to your day.


Benefits of Sitting on the Ball

"My desk chair is an exercise ball. I made this conversion a few months ago when I realized I was not getting enough crosstraining other than my walking. Walking does nothing to strengthen the abs, and posture is also very important for walking. Walkers need to work on those areas."

Sitting on an exercise ball, your body is constantly making small adjustments with the postural muscles, abdominals, gluteals and leg muscles. It is "active sitting" rather than the slumping and poor posture we develop even in ergonomic desk chairs.

There have not been many studies on the benefits of using an exercise ball as a chair. However, many physical therapists, kinesiotherapists and personal trainers say they use the ball as a chair themselves. Perhaps it is a fad, but it is one with many converts among the exercise and therapy experts.

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