Get your freak on, to get the fat off!

Having sex uses a lot of tiny muscles you don’t normally use during the course of the day unless you happen to be a gigolo or an alligator wrestler.

“You’ll definitely have more enjoyable sex if you don’t have to worry about getting fatigued or pulling something,” says trainer Jeff Bell, owner of Bell Fitness Company in New York City. Bell is a weight-loss and fitness expert with a specialty in exercise for sexual health benefits. So we asked Bell to put together a workout that’s not only a terrific calorie-burning and fitness-boosting routine, but one that preps the body for better performance in bed. It incorporates general fitness, sex-specific training, and moves that can give you more stamina for longer lovemaking sessions. Bell developed this program with men in mind, but women can use it, too.

The Logic Behind the Workout

Upper body strength. Building the muscles of the shoulders, triceps, chest, and back will make it easier to support your body weight for longer periods of time when you are on top or supporting her body weight during moves like standing sex positions.

Flexibility. A cramp in your piriformis at the most inopportune time can do more to cramp your style than her mother walking in on you while you are doing the downward dog to her daughter. By stretching and lengthening your muscles regularly, you’ll be more likely to move into more challenging positions.

Core power. The abdominals and low back muscles are used for the thrusting motions of sex. You won’t be attempting any of those moves if you are laid up with lower back pain. Finnish researchers say that people with weak core muscles are more than three times more likely to suffer from lower back pain. Strong abs also girdle your belly so it won’t flop over and get in the way of business. She wants to wrap her legs around your six-pack, not a keg.

Aerobic stamina. Big, strong muscles may make her swoon, but if you are huffing and puffing you won’t have the stamina to maintain your rhythm. Shaping up with endurance workouts like interval training sessions and resistance-training circuits can prevent weaker muscles from quitting too soon.

Try this free workout that'll help you lose weight, build muscle and last longer in bed. It's fast, easy, and you can do it all at home.