Sex can be physically demanding, with some positions calling on your core, glutes, legs and arms. Here are five ways to make your next bedroom session more active—plus the potential mental health benefits of sex
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Some sex positions are far more physically demanding than others, calling on everything from your core and glutes to your arms and thighs. And while we’re not suggesting you cancel your gym membership just yet, there’s no harm in making your next workout a little more enjoyable.
And there’s another part of your body that will thank you for it – that red hot pumping heart of yours.
Working up a sweat in the bedroom has got to be undoubtedly more fun than a vigorous cardio session in the gym but being smart about the effort you make and positions you get into will make all the difference to how effective your sweat session is.
Here are the positions that can get your heart pumping and your muscles working – all while having fun, according to author and fitness instructor, Eloise Skinner.
The Texas Cowgirl
Using your legs and glutes, as well as your core muscles, to hold yourself in the cowgirl position can provide a great cardiovascular challenge. The legs and glutes require a large amount of blood to be pumped into the area, resulting in a workout that benefits your heart health as well.
Length of time could be around 10 minutes and if you imagine squatting vigorously for that amount of time you can imagine the muscle building you’re doing.
Standing positions
Whilst standing positions might not feel like the automatic go-to for some romantic time, you can require a full-body activation, using your leg muscles, glutes, core and arms to stabilise your body, if you’re willing to forgo a little lie down.
The additional challenge to balance and stability can give your heart a great workout.
If you have something to hold on to for stability, this could be a serious heart pumping calorie burner.
Reverse cowgirl
Just like the Texas Cowgirl except in the reverse position, which engages a different set of muscles entirely, as well as the glutes and core.
In the reverse position, you are more likely to use your arms for support, as well as your back muscles for stability – you’ll also get a good engagement of the hip flexors as well.
Spend time in both cowgirl positions for a full body toning and strengthening session.
Bridge position
This position is similar to missionary but involves the partner underneath lifting their hips into a bridge. Holding this position can provide a great cardiovascular challenge, since it works central muscles of the body while also requiring a significant amount of strength and challenge across your core.
If you can hold this, then think of the benefits of yoga to the body, but with intimacy added in.
Doggy style
Even though the receiving partner might not feel like they’re doing much here, you can intensify this position by holding some of your weight up with your arms, rather than allowing the bed or anything else to support you.
You could use your hands for a regular plank-style arm muscle activation, or your forearms for greater stability. The engagement of the arm muscles adds an additional element that helps to give your heart a great workout.
Enjoy this position while balancing on a chair to add in core strengthening, too.
A mental workout
Sex is so much more than just physical and the mental health benefits of being close to your partner is proven to offer positive side effects.
According to studies in 2024 from the Bulletin of World Health Organisation, ‘almost all studies found significant associations between positive sexual health indicators and lower depression and anxiety, higher quality of life, and greater life satisfaction.’
A large-scale study published in Archives of Sexual Behaviour also found that after having sex, participants reported less stress, more positive affect and better coping the following morning.
