All The Things You Need To Achieve The Best Orgasm Ever

Sure, sex is about intimacy, but who doesn’t want to have an explosive orgasm while we’re at it? But it’s not just about us: Having both parties climax can result in a steamy lovemaking session. Obviously, what goes on between the sheets is a big part of that but we can prep for the big event with specific exercises that are great for a better orgasm.

“There is research indicating that exercising for 30 minutes directly before sex can boost your pleasure, and can be especially helpful for women who experience sexual side effects related to taking antidepressants,” says Bianca Jarvis, a sex educator, artist and writer. Researchers have also found that exercise alone can increase sexual arousal — and even induce orgasms!

The activities most frequently linked to exercise induced orgasms include climbing, weight lifting and abdominal exercises, says Jarvis. Engaging core muscles to the point of fatigue (doing reps of abdominal muscles until you feel tired) may be key to reaching that elusive “coregasm.”

Ready to feel the burn? Here’s how to get physical.

1. Standing Up Hip Thrusts.

Stepping forward with one leg keeping your toes facing forward and knees slightly bent, gently push your pelvis forward until you feel a mild stretch in your hips. Hold for 30 seconds then switch to repeat on the other side, says fitness expert Nadia Murdock.

2. Clams.

Any move that helps to create a stronger lower body is needed in the bedroom, says Murdock. While lying on your side have your legs stacked in front of you at a 90-degree angle. Slowly lift the top leg while keeping your feet together and then release. Repeat this action for 25 sets then switch to repeat on the other side.

3. Kegels.

Kegels work the muscles of the pelvic floor. These muscles are the same ones that contract and release during orgasm, says Dr. Laura Bennett-Cook, clinical sexologist. Kegels consist of repeatedly contracting and releasing these muscles as if you were stopping yourself from peeing mid-stream. Kegels are beneficial for both men and women. Consistently doing kegels has the ability to increase your sensitivity and intensify your orgasm.

4. Cardio.

What’s good for your heart is also good for your sexy bits! Regular cardio strengthens your heart and increases your lung capacity. Both of these are ideal for increasing your stamina in the bedroom, says Bennett-Cook. Regular exercise has the ability to heighten your self-esteem and your mood — both of which help you feel sexier all over. Many times erectile dysfunction is due to poor blood circulation. Regular cardio exercise gets the blood flowing better and can greatly reverse this (what can be embarrassing) condition.

5. Planks.

Planks are great for upping the orgasm ante. “Planking on an unstable surface like the StrongBoard Balance forces you to engage more muscle groups simultaneously with a main focus on your midsection,”Mike Curry, StrongBoard Balance creator and ACE certified fitness trainer. This exercise is also great for getting those arms nice and tone.

For men, plank variations are great for stronger shoulders and arms to help a man hold you in any and every position to make sure he hits your pleasure spot just how you like it, says Curry. Men need that stamina to make sure they finish the job.

6. Squats.

Single leg squats are also a great exercise for sexual control, says Curry. By forcing the glutes to be dominant your butt becomes tighter and stronger, a result that will not only increase your pleasure, but also have you feeling better about your body and more confident. Squat variations will benefit stronger leg muscles to ensure he can pleasure you in all those standing, manhandling positions.

7. Stretching.

Stretching will help with flexibility. The more limber you are the more positions you can do for a longer period of time, says celebrity fitness instructor Charity Lynette of Curvy Chick Fitness.

8. Pelvic tilts.

Lie on your back with your knees bent and pointing at the ceiling, soles of the feet on the ground. Gently tuck your pelvis so that the pubic bone moves forward, flattening the small of your back on the floor. Release and repeat. Pelvic tilts are gentle pelvic floor exercise. Toned pelvic floor muscles increase sensitivity and blood flow, says Katrina “Rainsong” Messenger.

9. Mula Bhanda or Pelvic Floor Lift.

A yogic exercise, Mula Bhanda means “root lock” and refers to the Root Chakra, the energy vortex at the perineum. Similar to a kegel, you squeeze the pelvic sphincters in and pull them up, lifting the Pelvic Floor Muscles. Combined with the right breath techniques and its possible, with practice, to attain orgasm with this technique, says Messenger. Look, no hands!

This post originally appeared at YourTango.