Mates Condoms Sexercise Plan

Choose one sexual position from the list below every day and ensure the session lasts for a minimum of 30 minutes. Positions should be varied depending on the area of the body needing toning / definition.

Check our Top Tips for how to maximise your sex workout!

Workout potential: Calorie Burn = 150

Top Tips:

Male Holding onto the women’s thighs and pulling you towards her will give a deeper abdominal workout. Female Tilting the pelvis forward, rotating the hips in a circular motion will workout the waistline.

Reclining Opposites

Workout potential: Calorie Burn = 170

Top Tips:

Male Lifting the bottom for longer periods will give the hamstring a conditioning workout. Also concentrating on the hip thrusting movements will give the abdominals a deeper workout. Female Focus on quality hip movement will work and condition the pelvis and abdominals.

Famous Knot

Workout potential: Calorie Burn = 180

Top Tips:

Male Climbing over the woman into a squatting position with legs either side of her will intensively work out the front of the upper leg, the bottom and inner and outer thighs. Female Move the hips in a rotating circular motion to tone the waist and area around the sides of the stomach.

The Doggy

Workout potential: Calorie Burn = 140

Top Tips:

Male To give the back of the upper arm, chest and shoulders an extra workout bend the arms to lower your chest towards the womans body then extend them to push away from her. Female Using your hands, pull yourself up towards the man and hold onto him to work the upper arms and the area below the armpits.

The Box

Workout potential: Calorie Burn = 120

Top Tips:

Male By leaning further backwards allowing the arms to support more weight the upper arm area and shoulders will get a great workout. Also, boost the toning effect on the bottom by easing the hips back and forth.

Female Get rid of flabby upper arms by leaning back, adopting a similar position to the man. This will help tone and define the upper arms.

The Jointer

Additional positions to spice up your week:

The Missionary

Top Tips:

Male Use the feet to push the body forwards to work out the calves. Female Isolating the upper body will place emphasis on quality pelvis and abdominal movement to condition the stomach and bottom.

The Wall Stand

Top Tips:

Male Place hands under her bottom and pull her up towards you. This will work out the front of the upper arm and the upper back. Additional squatting will work the fronts of the thigh. Female - Take the arms away from your partner’s shoulders and tilt the hips to give the abdominals an extra workout. This will also help tone the inner and outer thigh.

Extra cheeky tips to maximise every sex session:

Don’t forget that the more activity you can squeeze into your sex sessions the more calories you will burn so make sure you always warm up and warm down!

Foreplay

French kissing burns 90 calories during a 30-minute session so the longer you can go without breath the better!

Kissing has a toning effect on the neck muscles and will also condition the cheekbone and chin areas. Now there’s no excuse for a double chin!

A vigorous session can help you burn an extra 120 calories during a 30-minute session.

Oral sex will help tone the entire facial area which is definitely good news! And for all the ladies, semen contains vitamin C which is extremely beneficial to the skin who said you needed to take supplements! There is however a flip side, one teaspoon of semen contains 7 calories so please limit your intake!

Masturbation

For all you singletons out there, a vigorous masturbation session can help burn up to 300 calories who said you needed sex?!

If you’re a man, masturbation will tone and strengthen the upper and lower arms.

Orgasms

Having an orgasm will not only ensure you have a great sex session but will also release endorphins into the bloodstream helping you to burn calories, relieve tension and calm those junk food cravings.