Everyone can agree that sex is great. You should also know that it can be better and it doesn’t take much to get it to that better place. Add the exercises below to your workout routine and you’ll find that it’s even more fun to hook up.

It’s All in the Thrust

The Goal: The thrust is the basic male move in sex, even if your girl is on top. If you improve your core strength, particularly your ab muscles, your thrust will be stronger, more controlled, and will feel better for you and her. Plus, you’ll look better so she’ll be even more excited about sex.

Exercises to Try:

Plank: This is essentially the top of a push-up, although you can rest with your weight on your forearms as well. The idea is to hold the plank for at least two minutes and while doing so to concentrate on keeping your abs tight and your back straight. If it sags at you’re missing the point. It’s a more potent ab workout than you might imagine.

Leg raises: Lie on your back with your legs straight on the floor. Your hands are palm down on the floor beside you. Without moving your hands, lift your legs into the air until they’re at 90 degrees. Hold them there briefly and lower them again. Repeat 10 times and keep your lower back against the floor to prevent back pain.

Make Missionary Last Longer

The Goal: Missionary is the most commonly used sexual position and it often peters out because the guy runs out of strength to hold himself up. That’s why you need to improve your arm strength. These exercises combine well with those intended to improve the thrust to make missionary a way more pleasurable position than you might imagine. If you’re feeling strain in your arms as you thrust your mind will be distracted from the pleasure.

Exercises to Try:

Pushups: The standard pushup you’ve been doing since gym class is a good place to start. Get to a point where you can do 100 of those a day and you’re on the right path. To mix it up you can change the width of your arms and work different muscles. Go military with clap pushups for extra strength.

Bench press: Machines are nice but free weights are the way to go with any lifting action. Lie on the bench, use as much weight as you can handle (have a spotter if you’re pushing it) and press away. You can use a barbell or hand weights.

More Stamina Means More Sex

The Goal: It’s safe to say we all want sex to last a little longer (although most women are not down with hours of sex since the continued thrusting really wears out the vagina). Sex is a really vigorous activity and most guys get tired eventually, some in less than 5 minutes. You need to work on that and getting on the treadmill doesn’t really do it.

Exercises to Try:

Sprints: Having sex is like a sprint. You can get a break if you change positions and she gets on top, but you need sprinting endurance, which is why you need to sprint in whatever exercise you’re doing. If you’re on a bike then go crazy pedaling for a minute at a time and take a break. If you’re running on a treadmill turn the speed up as high as you can stand and do the same. If you’re outside then sprint for as long as you can stand before returning to a regular rate of speed. Work the sprints in with your other exercises and your sex life will improve measurably.