Top 5 Sex Positions as Workout Alternatives
Sexual activity is not only a pleasurable experience but can also provide several health benefits. It is a great way to burn calories, increase cardiovascular endurance, and strengthen various muscles in the body. For those who find traditional workouts mundane or lack the time to hit the gym, incorporating sex into their routine can be an exciting alternative. In this article, we will explore the top five sex positions that can double as a workout, supported by scientific evidence.
1. The Bridge (Glute Bridge):
The Bridge sex position is a fantastic way to engage your glute muscles, hamstrings, and core. It involves both partners lying on their backs with their feet flat on the ground, knees bent, and hips lifted. The partner on top can control the thrusting motion, activating their glutes and core muscles. This position not only provides a great lower body workout but also enhances flexibility.
Scientific Fact: According to a study published in PLOS ONE, the glute bridge exercise effectively activates the gluteus maximus muscle, which is essential for stabilizing the pelvis and maintaining proper posture.
2. The Plank (The Plank):
The Plank sex position is a variation of the classic plank exercise, which primarily targets the core muscles. In this position, one partner supports their body weight on their forearms and toes, while the other partner straddles them, facing away. The partner on top can control the depth and rhythm of thrusts, engaging their core muscles.
Scientific Fact: A study conducted by the American Council on Exercise found that the plank exercise effectively activates the rectus abdominis, external obliques, and transverse abdominis muscles, making it a great option for strengthening the core.
3. The Squat (Deep Squat):
The Squat sex position provides an excellent opportunity to work the lower body muscles, particularly the quadriceps, hamstrings, and glutes. In this position, one partner stands with their feet shoulder-width apart, while the other partner wraps their legs around their waist. As the partner on top performs a squatting motion, both partners can benefit from the muscle engagement.
Scientific Fact: Squats are a well-known compound exercise that targets multiple muscle groups simultaneously. A study published in the Journal of Strength and Conditioning Research demonstrated that deep squats effectively activate the quadriceps, hamstrings, and gluteal muscles.
4. The Push-Up (Modified Push-Up):
The Push-Up sex position mimics the movement of a push-up exercise and engages the upper body muscles, including the chest, shoulders, and triceps. One partner assumes the standard push-up position while the other lies on their back beneath them. The partner on top can control the depth and speed of thrusts, providing an excellent upper body workout.
Scientific Fact: Push-ups are a popular bodyweight exercise that targets the pectoralis major, anterior deltoids, and triceps. A study published in the Journal of Strength and Conditioning Research confirmed that push-ups effectively activate these muscles.
5. The Plank with Leg Lift (Superman Plank):
The Superman Plank sex position adds an extra challenge to the traditional plank exercise by incorporating leg lifts. One partner assumes the plank position, while the other partner lies on their back and raises their legs. The partner on top can control the thrusting motion while engaging their core, glutes, and shoulders.
Scientific Fact: Leg lifts while in the plank position increase the activation of the core muscles and also engage the gluteal muscles. A study published in the Journal of Applied Biomechanics found that adding leg lifts to the plank exercise significantly increases muscle activity in the rectus abdominis and gluteus maximus.