From squats and glute bridges to core work and pelvic-floor exercises, sex therapist Dr Jenni Skyler reveals how to turn some of your favourite positions into a full-body workout
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Just like you can sweat, have a raised heartbeat and put your body through lots of different moves whilst exercising, the same can be said for having sex.
However, it is possible to combine the two and give your body a good workout whilst under the covers, or anywhere you choose to have sex. Whether you prefer standing positions or lying down, there are plenty of ways of doing it that can work your muscles too!
According to sex and relationship therapist Dr Jenni Skyler, who works at America’s sexual health and wellness outlet adameve.com “sex IS exercise if you want it to be.
“It can elevate heart rate, engage major muscle groups, and burn approximately three to four calories per minute for an average 150 lbs person, if done intentionally for caloric burn,” she explained. “That said, if caloric burn sabotages the ability to be present and enjoy pleasure, I would encourage other forms of exercise!”
As for her advice on positions, Dr Skyler says that “the woman on top is the WIN for lower body strength.
“Cowgirl and reverse cowgirl are essentially bodyweight squats performed rhythmically — targeting glutes, quadriceps, hip flexors, and core. To maximize the workout, drive through the heels, keep the spine tall, and consciously squeeze the glutes at the top of each movement rather than moving passively.
“The bridge position is a sustained glute exercise. The receiving partner holding hips elevated creates an isometric glute bridge — targeting glutes, hamstrings, and pelvic floor simultaneously. The longer it’s held actively rather than supported by a pillow, the greater the strength and endurance benefit.”
For women who prefer to have sex doggy style, she explains this helps work the posterior chain. “To maximize the benefit, maintain a neutral spine rather than collapsing through the lower back, and keep the core braced (think sucking your belly button into your spine as I tell my yoga students – yes, I teach yoga when I’m not being a sex therapist).
“Make sure to press back with intention rather than simply receiving the movement. The shoulders and core work simultaneously to stabilize the position — making this one of the most full-body positions available when approached with muscular awareness.”
Sex and multi-tasking!
For those women that can multi-task during sex (and I’m not talking running a shopping list through your head or making a phone call) – Dr Skyler suggests you can focus on strengthening your pelvic floor.
“The pelvic floor is the most important muscle sex exercises. Adding deliberate kegel contractions during any position — holding for three to five seconds — simultaneously strengthens the pelvic floor and intensifies sensation for both partners. A strong pelvic floor improves orgasmic intensity, reduces incontinence risk, and supports sexual function through every hormonal transition.
“Conscious engagement doubles the benefit in any position. The difference between sex as passive experience and sex as active workout is muscular intention — deliberately activating target muscles rather than allowing them to work by default. Slowing the tempo, adding isometric holds, and extending duration all increase the fitness benefit without changing the position.”
Also citing the woman on top position as being the best way women can have more of a workout is sex therapist Vanessa Cushing, founder of www.cushingcounselling.com where she specializes in sexual health and relationships.
“It is by far the standout position. As it’s essentially a squat pattern in motion, your glutes, hips and quads do the most work, with your core bracing the whole time to keep you stable. Done right, it’s not far off from a wall-sit with a hip-thrust layered in,” she explained.
“Core activation isn’t automatic. Most people don’t actually engage it during sex the way they would in a workout – it tends to be an afterthought. To brace properly, think of it the same way a trainer would cue a plank: gently pull your belly button in and down, as if bracing for a light tap to the stomach, and keep breathing steadily rather than holding your breath.
“That engagement stabilizes your spine and pelvis, which protects your lower back and gives you more control and power in your movements. It’s a small adjustment, but it changes how sustainable and strong a position feels.”
Fully-body workout
Other positions she suggests that help give the body a workout is “doggy style that leans on glutes and hamstrings, standing positions that recruit calves and quads for balance, and any position that involves holding a bridge or plank-like posture that will light up the whole posterior chain.”
As founder of the health site HealNourishGrow.com Cheryl McColgan has extensive knowledge of how sex can double up as a workout, having years of experience working in the wellness industry.
“Certain sex positions use a lot of the same movement patterns you see in strength training, like squatting, bridging, hip extension and holding your body in a stable position,” she explains.
“I wouldn’t say sex replaces strength training, but it can definitely challenge the glutes, thighs, hips and core, especially if you’re supporting your own bodyweight and doing more of the movement.
As for specific positions, she also points to being on top or “riding” positions that can help create one of the stronger lower-body challenges for the person on top, particularly if they stay relatively upright or hover rather than resting their full weight on their partner. “Repeatedly raising and lowering the body can create a squat-like muscular demand through the glutes and quadriceps.
“Bridge-type positions where you’re lying down and actively holding your hips elevated is something similar to an isometric glute bridge. Your glutes and hamstrings help keep the hips extended, and the longer you maintain that position, the more muscular endurance becomes a factor.”
With all this in mind, it sounds like there are ways that making out can actually lead to working out! Double the fun!
