Four Sex Positions That Just Aren’t Worth the Bother

We all like to get a little bit creative in the bedroom. Sure, the missionary position has it’s place, but whether it’s a special occasion or you just want to spice things up, other positions can take your sexual wellness to a whole new level. That said, if you don’t like certain positions, you can feel like something is wrong with you, but that doesn’t mean you should take your bedroom antics to the extreme. Some positions seem to pose such a threat to your wellbeing – we’re talking broken-penis high-risk here – that they’re just not worth it. Sex shouldn’t feel like you’re in the Hunger Games, so here’s a list of sex positions you can just stop attempting, guilt-free.

 

1. The Erotic Accordion: Sexual health and wellness writer Rebecca Santiago details, ‘Your lover lies on his back and lifts his knees toward his chest. Facing him, you squat down and straddle his legs so your thighs are hugging his. You are then supposed to somehow figure out a way to get this dude’s penis in contact with your vagina — I assume magnets must be involved? — and rock back and forth, not unlike the way I assume you are rocking back and forth in horror in front of your laptop screen right now. Look, I slammed my own hand in a cab door last week. I routinely walk into door frames. I broke a dish this morning, and I wasn’t even using dishes at the time. I do not have what it takes to make sweet, sweet thigh music with my beloved.’

 

2. The Girl-On-Top Squat: According to Santiago, ‘This move has sexier monikers, but I’m gonna call it like I see it. Anyway. Many janky online sources will reassure you that squatting over your partner’s penis a) gives him a great view of all your prettiest bits, and b) allows you to control the pace and depth of le bang. Which, sure, it totally does — for the three seconds before your thighs start burning and cramping and give out and you emit a horrible screechy yelp because coital Charlie horse and catapult down on his penis in a way that is either deeply satisfying for him or very, very painful. And there’s really no way to know which way you’re gonna catapult. Have you ever seen someone do a happy wall-sit?’

 

3. The Pile Driver: Urban Dictionary outlines this feels-as-bad-as-it-sounds move as a ‘sexual position when the woman is leaned on her bed to as where her shoulders are the only thing on the bed, the male can either sit on her or stand up and vertically penetrate the woman’s anus or vagina many times.’ [sic.] Santiago comments, ‘That thing I cannot stand to do in yoga, plus “many times”-worth of penetration. This sounds like a really comfortable and not even remotely dude-serving sex position. It will probably give you eleven orgasms. Just kidding.’

 

4. The Propeller: ‘The Propeller sex position requires the woman to lie on her back—legs outstretched and together,’ says Santiago. ‘The man lies on top of her but back-to-front so he’s facing her feet. Once he’s got himself inside he can make circular motions with his hips. Whoa there, reverse dude-on-top cowboy. Does this move operate under the pretence that your male partner’s schlong is already broken irrevocably from that time you Tilt-A-Whirl’ed out of your terribly uncomfortable straddle-squat? I have seen some penises in my day, but never one that bent at so disturbing an angle. You may as well call this “boom-boomerang.”’

Categories: erotic accordion, nbsp, penis, pile driver, position, positions, santiago, sex position, sex positions

Crunch Competitors: 7 New Moves to Tone Your Tummy

While crunches can help you to tone up and improve your overall wellness, they are a little bit, well, dull, aren’t they? Instead of performing crunch after crunch, why not kick your weight loss wellness up a notch with some new tummy-toning moves?

 

1. Dumbbell Push-Up Row: Fitness expert Kenny Thapoung outlines, ‘Place a pair of dumbbells about shoulder-width apart on the floor. (A) Grab the handles and position yourself in a push-up position. (B) Lower your body to the floor and then press back up. (C) Once you’re back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return the starting position and repeat with your left hand. That’s one rep. Try to prevent your torso from rotating each time you row the weight.’

 

2. Dumbbell Curl to Squat to Press: ‘(A) Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing forward,’ Thapoung instructs. ‘(B) Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Immediately push your hips back and lower your body into a squat, until your thighs are at least parallel to the floor. (C) Stand up and press the dumbbells over your head. That’s one rep. Return to the starting position and repeat.’

 

3. Cross-Behind Lunges: Thapoung directs, ‘(A) Grab a pair of dumbbells and hold them at arm’s length at your sides, your palms facing each other. (B) Step forward and to the side so that your lead foot ends up in front of your back foot (like a curtsy). Lower your body until your front knee is bent at least 90 degrees. (C) Pause, then return to the starting position and repeat with your other leg.’

 

4. Resistance Band Bent-Over Row: ‘Grab a resistance band and step on it with one foot (use both feet for more resistance),’ Thapoung suggests. ‘(A) Hold the band in each hand at arm’s length, about shoulder-width apart, and then bend at your hips and lower your torso until it’s almost parallel to the floor. Your knees should be slightly bent and your lower back naturally arched. (B) Squeeze your shoulder blades together and pull the band up to your upper abs. Pause, then return the bar back to the starting position.’

 

5. Dumbbell Squat Thrust: Thapoung notes, ‘(A) Stand with your feet shoulder-width apart and your arms at your sides holding a pair of dumbbells. (B) Push your hips back, bend your knees, and lower your body as deep as you can into a squat. (C) Place the dumbbells on the floor, then kick your legs backward into a pushup position. (D) Kick your legs back to the squat position. Stand up and jump. That’s one rep.’

 

6. Overhead Split Squat: ‘Hold a pair of dumbbells directly over your shoulders, with your arms completely straight,’ says Thapoung. ‘Squeeze your abs tight for the entire exercise. (A) Stand in a staggered stance, your left foot in front of your right foot. (B) Push your hips back and bend your knees so you lower your body into a squat. Pause, then push yourself back up to the starting position. Perform the prescribed number of reps, and then do the same number of reps with your right foot in front of your left.’

 

7. Planking Frog Tucks: Thapoung asserts, ‘(A) Start in a pushup position with your body straight from your shoulders to your ankles. (B) Bring your right foot forward and place it next to your right hand (or as close as you can). Try to prevent your hips from sagging or rising. Return your leg to the starting position and repeat with your left leg. That’s one rep.’

Categories: Cross-Behind Lunges, Dumbbell Push-Up Row, dumbbells, palms facing, position, pushup position, resistance band, Resistance Band Bent-Over Row, shoulder width, starting

Best Exercises to Strengthen Your Ankle After a Sprain

A sprained ankle can be incredibly painful, and can also be a serious blow to your fitness. This then translates into other areas such as your general wellness and wellbeing, and your weight, as you can find the pounds creeping on and the low moods creeping up as you rest and wait for your ankle to recover. Fortunately, there are exercises that you can do to help strengthen your ankle and speed you on the way to recovery again.

 

As soon as you can bear weight comfortable on the foot again, and have nearly a full range of motion in the ankle, you can start to perform strengthening exercises. Isometric exercises are a good starting point, which you do by pushing your ankle against a fixed object. When you feel confident with these you can then move on to isotonic exercises, which involve you using your ankle in motion against a form of resistance.

 

For example, tilt your foot down and form a straight line from your ankle to your toes. Then push the flat bit against a fixed object, such as the edge of the couch, and hold this position for the count of ten seconds. Repeat this exercise again a further then times.

 

Next, do the opposite with your ankle – curl your toes up towards your leg as far as they will go, and then push the bottom of your foot against a solid object, such as a wall or the couch. Once again, hold this position for the count of ten seconds and then release, and follow up with another nine repetitions of the exercise.

 

You can also carry out exercises using a resistance band. You can do this by holding the band around your forefoot and then holding the ends of the band with your hand. Next, gently push down with your ankle as far as you can manage, and then return to the starting position. Repeat this ten times.

 

Categories: ankle, exercise, exercises, fixed object, nbsp, position, push, sprain, times nbsp

How to Improve Your Sex Life With Some New Moves

Trying out a new sexual position can be just the boost that you and your partner need in the bedroom. Keeping things fresh and new between the sheets is also great for your emotional wellness and wellbeing, and maintains a sense of excitement in your relationship, stopping things from becoming stale.

 

Everyone knows the usual sexual positions – the missionary, girl on top and doggy style ones – but have you ever heard of the pretzel dip? This one encourages contact with the clitoris so can be a very pleasurable one indeed for women.

 

To try this one, women should lie on their right side, whilst the man kneels, straddling her right leg and curling her left leg around his left side. He should then enter from that position. The great thing about this position is that you get the deep penetration normally associated with doggy style whilst being able to look at one another.

 

Lots of women also find that doggy style hurts their backs, whereas with this one, they can lounge comfortably on the bed, and can also prompt their guy to get his hands involved in the action too.

 

Why not also try the flatiron? This one is meant to intensify vaginal pleasure and works by you lying face down on the bed with your hips slightly raised, and the man lying on top of you. In this position, a more snug fit is created, which makes your guy seem larger than he is.

 

In this position it is also possible for the man to thrust deep enough to touch your cervix, which can be pleasurable for some women. To make sure you protect your back, place a pillow under your lower abs whilst he is penetrating you, and move your hips from side to side to help intensify the action.

 

Categories: doggy, doggy style, moves, nbsp, position, positions, Sex, style, Women

It’s In the Stars: Give Your Guy the Best Sex for His Sign

While communication is key to sexual health and wellness, sometimes its nice when you surprise your partner with something he likes – and he didn’t even have to ask for it. According to astrologist Kiki T, author of The Celestial Sexpot’s Handbook, your partner’s star sign may influence the kind of moves he’s into, so why not try out Kiki T’s suggestions for your partner’s sign, and surprise him with the best sex he never knew he wanted!

 

1. Aries: ‘Aries are known to be into fast, aggressive, and rough sex,’ says Kiki T. ‘Try a challenging rear entry position like “bootyful view.” It allows for deeper penetration, and he’ll be in control. Have him sit up on the bed so his legs are extended horizontally. Turn around and straddle him with your back facing him, then extend your legs back so they are behind him, relaxing your torso onto the bed between his feet.’

 

2. Taurus: ‘The Taurus man is into sensual, slow sex,’ Kiki T asserts. ‘Try missionary. He’ll be able to control the speed, and show his cariñoso side at the same time.’

 

3. Gemini: Kiki T comments, ‘We like to call these guys the master of the quickie. Try a position like standing up facing each other while he presses you again a wall.’

 

4. Cancer: ‘Cancers are indecisive and can have split personalities,’ Kiki T explains. ‘They’re either sensual or rough. Try girl on top so that you can take charge in case he decides to constantly switch it up on you.’

 

5. Leo: Kiki T notes, ‘Leos are very romantic and will take the extra mile to make things comfy for you. Think nice satin sheets and candles…Try a spooning position. It gives plenty of opportunity for him to get touchy-feely, since he’s el romantico.’

 

6. Virgo: ‘Virgos like to keep it really clean and they are usually the “givers,”’ Kiki T details. ‘Lie on your back, with your legs in the air forming a V-shape—this will give him the chance show off his, um, talents.’

 

7. Libra: Kiki T enthuses, ‘Libras are just straight on good at everything. He’s going to shine in any position, so try this advanced one: have him pick you up, wrap your legs around his waist, and trust us, he’ll take it from there.’

 

8. Scorpio: ‘How Scorpions have sex is pretty much how they communicate best with their lovers (i.e. the guy who solves all your arguments in bed,)’ says Kiki T. ‘Try a face to face position. Start off in doggy style, then rotate on your knees so you are facing each other. Looking into his eye is part of the sexual communication that’s intensely sexy to a Scorpio.’

 

9. Sagittarius: Kiki T points out, ‘These are the most spontaneous of the bunch. So if you’re into public sex, you’ve met your match. Try a standing up position where he enters you from behind while he holds one of your legs up, slightly bent at the knee. For that extra hot public sex-ish feel, tell him to press you up against the window for the thrill of possibly getting caught.’

 

10. Capricorn: ‘Capricorns are into S&M,’ Kiki T outlines. ‘Try doggy style, but keep your face down on a pillow. The hottest thing for him is to be 100% in control, and this position allows that. Just beware of possible spanking and dirty talking…in which you should probably lay down the law and what you’re not into before you do the deed.’

 

11. Aquarius: ‘These are the hombres that are into sex toys and props,’ asserts Kiki T. ‘While you’re on top of him, grab your vibrator and rub it on your clitoris. It gives you extra stimulation and it’s a maximum turn on for him.’

 

12. Pisces: Kiki T concludes, ‘Pisces are great at reading body language, so sex is almost always amazing since he knows exactly what you want and how you want it. They’re also really into role playing. Ride him reverse cowgirl—and for once, throw in the role playing so this position is finally really true to its name.’

Categories: better sex, doggy style, kiki, legs, men, nbsp, partner, position, public sex, role playing, star sign

Missionary Magic: How to Reignite Your Favourite Position

The missionary position often gets a fair amount of undue snobbery in sexual health articles. Usually, you get told to amp up your sexual wellness with new and exciting positions, instead of the dull, forgettable, missionary style. However, many of us still like the missionary position and, damn it, we’ve got good reasons. The missionary position works no matter the state of your sexual wellbeing. If you’re really in the mood, it ticks all the right boxes, if you’re tired, you can still manage a morsel. Caviar it ain’t, but it’s like a good burger; you know how it’s going to look, how it’s going to taste and how long it will take to eat. And you can always make things fancier with the right side dishes – you just need to know how.

 

First of all, let’s talk aesthetics. Would you rather lean over your partner with all your wobbly bits hanging in all their glory, or do you look better reclining with your face turned up, lips parted expectantly and your hair arranged over a bank of snowy white pillows? Part of sexual wellness is self-confidence, and you know you look pretty alluring in the missionary position. You don’t have to be self-conscious about your body because most of it is covered by your partner’s. All you need to do to make it sexier is arch your back and your partner your best ‘Come get me’ look.

 

Then you have the issue – or lack thereof – of performance anxiety. If you’re lying on your back with nothing on your mind, you’re in the ideal place to unwind and enjoy yourself while he does all the work. As reader Joanne, 32, remarks, ‘I find it easier to have an orgasm in that position, because I’m more relaxed. With the others I’m constantly thinking about what I should be doing.’ Beth, 43, adds, ‘I can concentrate on me.’ If you’re feeling coy, shy or just plain lazy, the missionary position is absolutely the way forward. Moreover, this position can really make you connect with your partner. Being face to face means you can kiss and explore each other, and the missionary position is also the most comforting to finish in — you’re basically cuddling already!

 

The simplicity of the missionary position can be off-putting. How can it be great sex if just anyone can do it, and all you do is lie there? Plus, rumour has it that the name “missionary” came from the fact that missionaries brought the position to inhabitants of the old European empires as a “respectable” position — now there’s a history lesson to get you hot under the collar! New York sex and marital therapist Shirley Zussman, EdD, explains woman may feel pinned down in the missionary as ‘They’re not as free to move around as they are in other positions.’ Clearly, they’ve never wrestled with some of the missionary’s variations.

 

So how do you fine-tune the missionary position to work for you?

 

1. Pillows: Put one or two hard pillows under your hips, tipping your pelvis up for deeper penetration.

 

2. Angles: Your partner can ride high or low, leaning back to watch or forward to whisper and kiss. He can also lean to one side so you can caress each other’s genitals.

 

3. Legs: You can straighten your legs to create more tension, spread them wide, wrap them around his waist or put one or both over his shoulders.

 

4. Arms: He can hold your arms above your head or you can grip the headboard and thrust back at him.

 

5. Variation: New York psychiatrist Avodah Offit, MD, author of The Sexual Self, suggests, ‘Pull your knees up to your chest, then spread them just wide enough for your husband to get between them. With your calves on either side of his back, support his weight on the backs of your thighs. If you want to move you can rock back and forth with him. The advantage of this position is that you don’t have to be particularly supple. Taking his weight in this way also gives you some control, and orgasm is easier because penetration is deeper than if your legs are straight or out to the sides.’

 

6. Kegels: Dr. Offit notes, ‘Kegel exercises alone can aid orgasm. Or you can bear down, pressing your vaginal lips and clitoris toward the man’s body.’

Categories: better sex, missionary, missionary position, nbsp, partner, position, Self Confidence, sexual, Sexual Wellness

Six Weeks To A Stronger And Sexy Body

Everyone wants to get a toned body, but it takes too long for most people to stick with it. While you won’t get anywhere without a little determination and a lot of effort, it doesn’t always have to take you years to achieve. You could be on your way to a stronger body in just six weeks. These exercises are great for improving your muscle tone, shedding excess fat and streamlining your body to create that body you’ve always dreamed of. Of course, there are other aspects of creating this body than just exercising – you’ll need to follow a healthy diet and ensure that you maintain a healthy lifestyle as well. But these toning exercises are fantastic at tightening up your muscles to create a toned physique.

Barbell Hip Thrust

To begin with, sit on the floor with your knees bent and your feet flat on the floor, then lean your upper body against the bench. Place a barbell or a body bar across your hips and hold it with both of your hands, then pushing through your heels, raise your hips until your body forms a straight line from your shoulders to your knees. Slowly lower the weight back to the starting position, and that’s one rep. You need to repeat this for 10 to 12 reps.

One-Arm Bent-Over Row

Place your left knee on a bench and your right foot on the floor next to it. Lean forwards to place your left hand on the bench as well, then reach down with your right hand to lift a dumbbell off the ground, with your palm facing in. You need to keep your back flat throughout, then bend your right elbow and squeeze your shoulder blades together as you pull the dumbbell up your side until it reaches your rib cage. Slowly lower back to the start, and that’s one rep. Do eight to ten of these and then repeat on the other side.

Goblet Low-Box Squat

Holding one end of a dumbbell with both hands, with your elbows bent and close to your body, stand facing away from a bench or box which sits at or below knee level, with your feet shoulder-width apart. You need to maintain a tight core as you slowly sit your hips back until you’re seated on the bench, keeping your knees in line with your toes. Pause, then press through your heels to return to the starting position. That’s one rep – do eight to ten. If you want, you can point your toes outward to up to 30 degrees if it helps you keep your heels on the floor throughout the exercise.

Incline Bench Press

Pick up a dumbbell in both hands and lie facing up on a bench, which should be set at a 45 degree incline. Position the weights at your shoulders, elbows bent, and brace your core, then press both weights up until your arms are fully extended. Lower back down to the starting position and that’s one rep. Do five to eight of these and then move on to the next exercise.

Plank

Begin by placing your forearms on the floor, with your elbows directly under your shoulders. Extend your legs to create a straight line from head to your heels, then contract your core, glutes and quads. Hold this position for 30 to 90 seconds then release.This exercise is brilliant for tightening up your core muscles and strengthening your back for a toned body.

Categories: bench, body, exercise, floor, heels, muscles, position, starting position, straight line, toned body, toning

Which Sexual Positions Are You Missing Out On?

Sexual positions refer to the different ways in which couples position themselves physically during sexual intercourse. Popular myth suggests that the man on top style of sex was the only normal and acceptable position, but there are so many other positions that you may well enjoy even more. Furthermore, people seem to think that the more physically challenging, the better the sexual satisfaction. However, one’s competence during sex is measured by their fulfilment and not necessarily the acrobatics they go through to create a diverse sexual repertoire. The most common positions are man-on-top, woman-on-top, side-by-side and rear entry. Anal intercourse has also become more popular among both heterosexual and gay couples. All of these positions can be modified to be performed lying down, sitting, kneeling or standing, to make them more comfortable for either the man or the woman, or to make them more inventive – whichever you’re looking for.

Missionary position

The man-on-top position is one of the most common of all intercourse positions in Western cultures, and is named after the 19th century Christian missionaries who believed that the man on top was the only natural way for people to have sex. In this position, the woman lies on her back with her legs spread, and the man or woman guides the penis into the vagina. The man either lies fully on the woman or supports himself on his elbows, knees or hands. The woman can either wrap her legs around the man’s hips or back, put them up over his shoulders or leave them extended by his sides. The further up the legs are, the more intense and deep the penetration can be as the man thrusts. It’s a personal choice depending on how deep the woman likes penetration to be. This is a great position for kissing and looking at your partner, as well as leaving the woman’s hands free to touch her partner or stimulate the clitoris.

Woman on top

For this position, the man lies on his back and the woman lowers herself onto his penis. The woman can remain squatting on her knees facing the man, or she can turn around and face his feet. This is a great position for the woman as it gives her control in terms of penetration, speed and the indirect stimulation of the clitoris. Couples can both move their hands freely and it’s also ideal for pregnant women as it means both people can enjoy sex without the woman’s belly getting in the way. However, it’s not the most ideal position if you’re planning on getting pregnant as the semen tends to naturally run back out of the vagina.

Rear entry

Rear entry intercourse occurs when the penis enters the woman’s vagina while she has her back to the man – it isn’t the same as anal intercourse, where the penis is inserted into the rectum. This can be done with the woman standing but bending over and supporting herself, or with the woman on her hands and knees which is commonly referred to as doggy style. This position allows for deep penetration and vigorous thrusting if the couple wants that. It can be a natural advancement from sex standing up or from side-to-side sex, and can be an exciting addition to your sexual repertoire. However, there is a lack of intimacy with this position and there is no clitoral stimulation, so the man or woman needs to manually stimulate this area.

Categories: anal intercourse, intercourse, position, positions, rear entry, Sex, sexual, sexual positions, sexual repertoire, Sexual Wellness, woman

Six Abdominal Exercises that Target all the Right Muscles

If “getting amazing abs” was high on your list of New Year’s resolutions this year, you may have already started cracking on with a few crunches. However, this may be a waste of time, as there’s more to abdominal wellness than doing just one exercise. If you want to flatten that tummy, you need to start doing multi-muscle exercises that target all the regions of your core—your upper and lower abs, obliques, transverse abdominis, and lower back muscles. By doing this, your abdominal wellbeing will be fit and fabulous in no time and, thanks to the Women’s Health Big Book of Abs, we’ve got the blueprint to help you do it.

 

1. Dumbbell Pushup Row: According to the instructions in the Big Book of Abs, ‘Place a pair of dumbbells about shoulder-width apart on the floor. (A) Grab the handles and position yourself in a pushup position. (B) Lower your body to the floor and then press back up. (C) Once you’re back in the starting position, pull the dumbbell in your right hand up toward the side of your chest. Pause, then return the starting position and repeat with your left hand. That’s one rep.’ Each time you row the weight, try to prevent your torso from rotating.

 

2. Dumbbell Curl to Squat to Press: The Big Book of Abs detail, ‘(A) Grab a pair of dumbbells and let them hang at arm’s length next to your sides with your palms facing forward. (B) Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Immediately push your hips back and lower your body into a squat, until your thighs are at least parallel to the floor. (C) Stand up and press the dumbbells over your head. That’s one rep. Return to the starting position and repeat.’

 

3. Cross-Behind Lunges: ‘(A) Grab a pair of dumbbells and hold them at arm’s length at your sides, your palms facing each other,’ says the Big Book of Abs. ‘(B) Step forward and to the side so that your lead foot ends up in front of your back foot (like a curtsy). Lower your body until your front knee is bent at least 90 degrees. (C) Pause, then return to the starting position and repeat with your other leg.’

 

4. Resistance Band Bent-Over Row: The Big Book of Abs instructs, ‘Grab a resistance band and step on it with one foot (use both feet for more resistance). (A) Hold the band in each hand at arm’s length, about shoulder-width apart, and then bend at your hips and lower your torso until it’s almost parallel to the floor. Your knees should be slightly bent and your lower back naturally arched. (B) Squeeze your shoulder blades together and pull the band up to your upper abs. Pause, then return the bar back to the starting position.’

 

5. Dumbbell Squat Thrust: ‘(A) Stand with your feet shoulder-width apart and your arms at your sides holding a pair of dumbbells,’ the Big Book of Abs advises. ‘(B) Push your hips back, bend your knees, and lower your body as deep as you can into a squat. (C) Place the dumbbells on the floor, then kick your legs backward into a pushup position. (D) Kick your legs back to the squat position. Stand up and jump. That’s one rep.’

 

6. Overhead Split Squat: The Big Book of Abs outlines, ‘Hold a pair of dumbbells directly over your shoulders, with your arms completely straight. Squeeze your abs tight for the entire exercise. (A) Stand in a staggered stance, your left foot in front of your right foot. (B) Push your hips back and bend your knees so you lower your body into a squat. Pause, then push yourself back up to the starting position. Perform the prescribed number of reps, and then do the same number of reps with your right foot in front of your left.’

Categories: book, Dumbbell Squat Thrust, dumbbells, Overhead Split Squat, palms facing, position, pushup position, resistance band, Resistance Band Bent-Over Row, shoulder width, Squat

Push-Ups: Two Variations that Make You Want to Try Them!

The push-up – is there anything more daunting to an aspiring fitness enthusiast? Sure, you can start jogging or take up yoga easily enough, but push-ups? No thanks! According to wellness expert Martin Rooney, who holds a Master of Health Science in physical therapy from the Medical University of South Carolina and a Bachelor of Arts in exercise science from Furman University, ‘During 25 years of training, I’ve seen push-ups used in high school gym classes, the military, and dojos, often as a form of punishment. With good reason: Push-ups are tough.’ So why, then, do people put their wellness through the mill by attempting to do push-ups?

 

Rooney notes, ‘While people at gyms spend lots of time on benches and other fancy equipment, push-ups may be an even more effective way to get you stronger, faster. And they’re far more versatile than people think.’ In fact, with the odd tweak here and there, push-ups can provide an amazing workout for your core and upper body (think flat abs and super-toned arms). So while the idea of attempting push-ups may not be so appealing to your sense of wellbeing, the results they can provide may be just enough to tempt you. However, before we get onto variations, we first need to establish the proper push-up technique.

 

‘Before you jump into variations of the classic push-up, be sure you get the original right,’ Rooney urges. ‘To maintain proper form, you must keep your back flat, abs tight, butt down, and shoulders rotated so that the crook of the elbow faces forward. This position ensures that your core is engaged and that your shoulders are in the position that’s the least likely to cause irritation. If your wrists bother you, perform the push-up on your knuckles, which keeps the wrists in a more neutral position.’ But how do you know if you’re actually getting it right?

 

Rooney points out, ‘There are a few classic form failures that can indicate glaring areas of weakness. If the low back sags, it shows that your core is weak. If the shoulder blades flare out from the body in the top position of the push-up, the Serratus Anterior (muscles along the side of your rib cage just underneath your arms) need work. Try doing Push-up Holds (which are just like a plank, only with your arms extended rather than resting on your elbows) for your core, and Mountain Climbers (same position as a push-up hold, only you make it more challenging by bringing your knees to your chest on alternating legs) for the Serratus Anterior.’

 

Now that we’ve got that sorted, let’s look at two push-up variations that put more demand on your core and upper body. In both versions, you change the position of your knees so that your abs, shoulders and hip flexors have to work overtime to keep you off the ground – and end up looking fabulous as a result!

 

1. Knee-To-Elbow Push-Up: ‘Begin at the top of the push-up position,’ Rooney instructs. ‘Keep your back straight and lower the torso under control. At the bottom of the push-up, bring your knee to the outside of your elbow. Then return your leg to the starting position and extend through your elbows until you reach the top of the push-up. Alternate sides on each rep.’

 

2. Knee-To-Chest Push-Up: Again, you begin at the top of the push-up position. Rooney advises, ‘Keep your back straight and lower the torso under control. Press back up with your arms, and at the top of the push-up, bring one knee up under the chest. Make sure your foot doesn’t touch the ground. Return your leg to its original position, then lower yourself back down and repeat, lifting the opposite leg. Continue alternating throughout the set.’

Categories: flat abs, Flat Stomach, nbsp rooney, position, position rooney, push, Push ups, rooney, serratus anterior, toned arms, Upper Body

Tone-Up: Exercises to Condition and Strengthen Your Body

Toning exercises are great for conditioning your muscles and improving your strength. Many people don’t realise that these exercises can also raise your metabolism by building muscle, so you could even burn more energy. There are also certain techniques you can use to prevent osteoporosis, release stress from the body, and tone up your whole body. These are some basic toning exercises to add to your workout for great results.

Overhead Shoulder Press

This exercise works the upper shoulder and upper back, as well as your main shoulder area. You’ll need some light weights, or a 20oz filled water bottle. If you don’t have either of these, an unopened soup can will work in the same way. Stand up straight with your knees slightly bent, placing your feet hip distance apart with your toes pointing forwards. Hold the weights at shoulder height with your palms facing forward, then exhale and slowly lift both arms upright past your ears and above your head, to a full arm extension. Inhale as you evenly lower your arms to the starting position, then repeat for a set of eight.

Bicep Curl

This works the mid upper arm and you’ll be able to use the same weights as you did in the previous exercise. Standing in the starting position, with your knees slightly bent and your toes facing forward, hold the weights in both hands, palms facing upward, with your elbows positioned next to the waist and rib cage. Position your arms so the weights are directly above the thighs and your elbows are slightly bent. Exhale as you lift both forearms upright to your shoulders, to a full bicep curl. Then inhale as your evenly and slowly lower both arms down to the starting position. Be sure to squeeze your bicep muscles as you lift down, rather than letting gravity do the work. Repeat the exercise for a set of eight.

Alternating Obliques Sit Up

This works your waist and side, and your abdominals. You don’t need anything more than a mat or towel to lie on to do this exercise, making it ideal to do anywhere. Lie on your back and bend your knees, placing both of your feet on the floor. Place your hands behind your ears, gently supporting your head but not holding or lifting your head up. Push your lower spine flat against the floor – if it helps, pretend there is a zip holding your lower spine to the floor. Slowly lift your shoulder off the floor, using your abdominal muscles – as you lift, imagine squeezing your belly button into your spine. Once you’ve lifted, twist to the left by angling your right shoulder and right elbow towards your left knee. Squeeze the left oblique muscles into your waist and side as you twist, then return to the centre lifting position. Exhale as your lift and complete the twist, then inhale as you slowly lower the shoulders back to the floor. Repeat for a set of eight, then repeat on the other side.

Squat

This works your buttocks, front upper thigh and mid rear thigh, and you don’t need any equipment – just your own body weight. Stand up straight with your feet placed hip distance apart and your shoulders even. Bend your elbows and hold both arms in a boxer position. Maintain proper back alignment, with your ears, shoulders and hips in a straight line, sit in a squat position by bending your knees and quadriceps muscles. Lower your body past the sitting position if you want a more advanced exercise, then balance your weight by pressing the weight through your heels rather than pushing into your toes. Inhale as you squat down, then exhale as you slowly stand back up.

Categories: bicep curl, exercise, fitness, hip distance, knees slightly, lift, palms facing, position, slowly lift, starting position, toning, toning exercises

No-Effort Upgrade: Traditional Sex Positions With a Twist

Traditional sex positions have a tendency to get old rather quickly, but does that mean you have to go for health-and-wellbeing-threatening karma sutra-style positions just to keep your sexual health and wellness in shape? Luckily, with a few clever tweaks, you can turn classic sex positions into something hot and altogether fantastic. These improved classics are easy to do, and don’t require you to develop acrobatic skills. More importantly, however, these sex positions deliver for both you and your partner, so we definitely recommend that you give them a try.

 

1. Cowgirl Lap Dance: The cowgirl position is pretty great in its classic form, but adding a chair to the mix takes it to a whole new level of hotness. The man should sit on a kitchen chair, pull the woman close and help her slide onto his lap. Women, make sure your feet touch the floor, as this will enable you to rotate your hips and tease his erection with your clitoris – which makes for a very sexy precursor to intercourse. When you’re ready for intercourse, sitting on his lap in this way will also give you better control than the traditional cowgirl position does, meaning that you can make this ride twice as wild and twice as good.

 

2. Doggy Leg Lift: Doggie-style is a classic that many couples enjoy, but if you’re looking to add a little something extra, a leg lift is definitely the way to go. The woman should bend over on the bed with her legs spread, and the man should lift one of her thighs. This will allow for the deepest penetration possible. Men, twist your body toward hers and drape her thigh across your hip while you thrust. You can either use your free hand to stimulate her clitoris or, if she’s into it, slip your hand into her hair for a gentle tug.

 

3. Missionary with Pillows: With the simple addition of a pillow, the somewhat “vanilla” missionary position can lead to mind-blowing sex. Not only is this  sex position with a twist incredibly easy; it virtually guarantees orgasm – possibly for both of you at the same time. Women, lie down on your back and slide a pillow under your backside. Your thighs should be spread apart and your feet should be flat against the mattress. This enables your partner to penetrate you from an angle that’s deeper than ever before, and bring about unavoidable clitoral stimulation will make your orgasm deliciously intense.

 

4. Spoon Split: For many women, this sex position with a twist is a real favourite as it is both highly intimate and very naughty. While in a traditional spooning position, drape your top leg across his. This will force your thighs into a fairly widespread position, which – even if you’re traditionally quite shy in the bedroom department – can make you feel like a sexual nymph. This position also enables your partner to thrust deeply while also having very easy access to your clitoris.

 

5. Reverse Cowgirl Squat: Facing the bed’s headboard, the man should get on his knees and rest his bums on his heels. Then, the woman should squat over his lap while grasping the headboard, as this will enable leverage as she lowers herself onto his erection. Men, grip the curve of her waist as she rides you so that she will be better able to balance during sex. In this position, a bit of gentle hair tugging and mild spanking are also generally appreciated, and easily accomplished, just make sure your partner is on board!

Categories: Cow Girl, cowgirl, cowgirl position, leg lift, missionary, nbsp, position, positions, sex position, sex positions, traditional sex

What Can You Tell About Someone By Their Sex Positions?

For centuries, we’ve used people’s sexual practices as a way of determining their character. Sexuality and masculinity have been connected for years, and there’s no escaping that. But it’s not just having sex that counts, but also how we have sex. Amongst men, there is a lot of variety in how the male gender prefers sex – slow, rough, fast, soft…the list goes on.  Regardless of their sexual preference, the way we have sex says more about us than we think; it determines how men are seen and how they see themselves. Sex is an important aspect of any relationship, whether that’s a lasting or fleeting one. And the roles we play within those relationships say a lot about our character. Here is a guide to what sexual positions really mean for men, and what they say about the roles they play within the their own relationships.

Doggy Style

For many people, this preference comes from a real disdain for women and the chance to dominate at any turn. It’s commonly associated with a deep insecurity from many rejections when you were younger, leading to take the opportunity to demean women when you get the chance. Naturally, this isn’t everyone’s view of doggy style, but it’s commonly thought (particularly by women) that there’s little intimacy and romance associated with this sexual position.

Missionary

Men who like missionary sex like to play is safe and don’t like to take too many chances. It’s a classic position that’s consistent, reliable and enables you to play by the rules. It doesn’t require creativity or spontaneity and that is why you like it – you know what to expect. That said, it’s a popular position as well.

The Cowgirl

Men who like the Cowgirl enjoy it because it’s easy – for them. They like that they can lie back and enjoy the ride, quite literally. It’s the easy choice for men that prefer to have things handed to them on a plate and reap the rewards of someone else’s effort. There is a certain ‘exoticism’ with this position, which makes it a fun addition to relationships for men.

The Spoon

Men who like spooning really value a relationship; for them, being part of a couple is incredibly important. There’s something about the spoon position that evokes the concept of romance and coupledom – it’s synonymous with the ultimate level of comfort and security in a relationship. Men who crave this level of intimacy are craving security in their relationship, and the romance that goes with that. Considered something of a triumph amongst men, it’s rare for men to be openly in favour of this sexual position as it’s considered to be something women crave more than men.

The Cat

A tantric sex move, this is one for those who really take sex seriously. Craving not just a physical orgasm but a spiritual one as well, men who take sex to another level are looking to really connect with their partner. Tantric sex is considered to be the ultimate in sexual experience, giving a heightened orgasm but it’s a difficult skill to learn. So, by the very nature, men who understand and practice tantric sex take an in-depth interest in the very practice of sex. These type of men are likely to be super confident in bed and know their way around the body, so they’ll know what they’re doing in the bedroom.

Categories: character, doggy style, men, Play, position, relationship, Sex, sexual, sexual position, tantric sex, Women

Feng Shui Bed Positions to Suit Any Tricky Bedroom Space

Although you may live in a space with limited options for furniture arranging, Feng Shui is a complementary wellness practice that can benefit anyone. It’s not as limited as saying “your bed needs to face this way and be in this exact spot;” there are many favourable ways to position your bed according to the principles of Feng Shui. This means that, with a little common sense, you can try to enhance your wellbeing while still working within the parameters of your individual room. If it’s impossible to organise your room via the first Commanding Position principle, you can try the second, third or fourth options. Therefore, the only question you’re left with is; which commanding position is the best for you?

 

The First Commanding Position: Under the first Commanding Position, it is more important to consider your bed in relation to the bedroom door than the compass direction in which it is facing. That is to say that you don’t have to worry about whether your bed is facing north, south, east or west – a lot of people don’t have that luxury – your Feng Shui wellness is more dependant on how you position the bed in relation to the other main feature of the room; the door.

 

The Second Commanding Position: According to the second Commanding Position principle, your bed should be as far away from the bedroom door as possible. For example, if your door is on the right side of the room, your bed should be on the left. The farther your bed sits from the door, the more control it enables you to feel over your space and your life. Metaphorically and, to an extent, literally speaking, you have the maximum time to prepare for whatever comes through that door.

 

The Third Commanding Position: The principle of the third Commanding Position asserts that the position of your bed should allow you the widest possible scope of the room. If the range of sight within your room is diminished, it can limit your chi and life vision. You need as large a space in front of your bed as possible in order for your life to expand, breathe and improve. This is why it is discouraged in Feng Shui to push the foot of your bed up against the wall. It is the belief of Feng Shui that doing so can block your career, as well as causing problems in your ankles and feet. You should also avoid placing your bed directly against a side wall, as the lack of space between the side of your bed and the wall can make you feel cramped, stifled, and less flexible in your life.

 

The fourth Commanding Position: You need to be able to clearly see the bedroom door from your bed, according to the fourth Commanding Position principle. If you sleep alone, you should be able to lie on your back in the centre of your bed, open your eyes and immediately see the door without moving your body. If you sleep with a partner, you should be able to do the same from your side of the bed. If you cannot see who’s approaching, you will subconsciously be on edge, creating imbalance, frustration and even stress. Over time, this can lead to disharmony in your nervous system, leading to nervous problems, arrhythmia, and heart palpitations. Plus, if you need to twist your body to see whether someone’s coming, this can, over time, cause neck and spinal problems. However, if the dimensions of your room won’t allow you to see the door, placing a sizable mirror correctly can be just as beneficial.

Categories: Bed, bedroom door, commanding, commanding position, Door, door nbsp, feng shui, fourth commanding, position, position principle

On-Top Tips: Five Positions That Can Fix Any Sexual Problem

Trying new position doesn’t just help to spice things up; it can fix your sexual health and wellness problems. Whether you have confidence issues, pain or you’re ready to get pregnant, there’s an ideal position for any goal. Get ready to meet the positions that will boost your wellbeing, and get you the outcome you want.

 

1. Making Babies: While all kinds of sexual positions can lead to pregnancy, sex coach and certified sexuality educator Amy Levine, founder of SexEdSolutions.com, recommends the missionary position with a pelvic tilt. ‘Putting a pillow under the tush can help elevate your pelvis, and create a slide effect—providing an easy path for his swimmers to make their way through your cervix on their journey to your ovum,’ she explains. ‘Typically, women who try this tend to maximize the ejaculation, since it stays in their body a little longer compared to positions in which you’re upright, allowing the semen to drip out of the vagina.’

 

2. Building Confidence: You on top. These are the three words that Debby Herbenick, PhD, author of Because It Feels Good: A Woman’s Guide to Sexual Pleasure and Satisfaction, says that every women needs to memorise in order to feel more confident and in control. ‘It can be confidence-building because it physically helps women to be in control,’ she notes. ‘Make sure to do it your way, though. Woman on top can be done kneeling, squatting, facing forward or facing backward, so show off whatever you or he loves most about your body.’

 

3. Having Orgasms: You might not have heard of the coital alignment technique, but it’s an absolute must-try for female pleasure. According to Dr. Herbenick, ‘This is a wonderful variation on missionary and one of the few sex positions that has ever been researched and found to be helpful for women who would like to orgasm during sex. It involves the guy sliding himself forward, with his shoulders past yours, and your pelvic areas grinding and not thrusting so much. This targets more stimulation on a woman’s clitoris, making it easier for some women to feel pleasure and possibly orgasm.’

 

4. Lasting Longer: Levine advises men who want to increase their staying power to try the missionary position with the man on top. ‘It can work for him if he has trouble going the distance,’ she comments. ‘The key is that he’s in an easy position to stop and start when his arousal is increasing at a fast rate, and can take it down a notch so he can last longer.’ Ava Cadell, a sex educator and founder of Loveology University in Los Angeles, adds, ‘The “fox” position is a variation of missionary, in which the woman’s legs go all the way up and over her lover’s shoulders. Penetration of the vagina is very deep in this position. She is contained in the boundaries of his body and he can dive totally inside her, maintaining his arousal and lasting longer.’

 

5. Relieving Pain: Dr Herbenick outlines two ideas for fixing intercourse-related pain. The first is to use lots of water-based lubricant, and the second is to keep the reins in your hands, and get on top. This position ‘gives the woman more control over taking sex at a pace that is comfortable for her,’ Dr Herbenick clarifies. If your pain is because your man is too well-endowed, try Dr Herbenick’s solution: ‘The guy lies on his side; she lies perpendicular to him with legs spread as they rest over his body. This allows her to hold the base of his shaft if she wants to limit his range of motion, and allows her to use pelvic rocks to create an in-and-out sensation.’

Categories: conception, dr herbenick, lasting longer, missionary position, nbsp, Pain During Sex, position, positions, woman, Women

Tone Up to Improve Your Performance in the Bedroom

Did you know that there are specific exercises that you can do to help improve your sexual health? Sex is still very much a taboo subject, so it is not frequently discussed, and therefore people are often unaware that there are simple things that they can do to boost their own sexual wellness and wellbeing.

 

Strength and flexibility are two keys to great sex. Doing a workout that both sculpts and stretches key muscles can be the difference between a great sex session and a mediocre sex session. There are a few key exercises that you can integrate with the rest of your workout to help you improve those ‘sex muscles’ and the good news is that they will also tone you up at the same time.

 

The frog stretch is the first one to try, and will enable you to wrap your legs around your partner, froggy style! Yoga instructors love this stretch, as it opens up the pelvic floor and inner thighs and gets your limbered up for any sexual position.

 

You do it by lying face down on the floor, with two rolled up towels underneath your thighs and pelvis to support them, and your arms straight out in front of you. Bend your arms and legs until they become 90 degree angles, and you resemble a frog. Hold this position for around three minutes and then release it.

 

If it’s leg and lower body power you’re after (for positions such as the straddling position), you need to tone up your quads, hamstrings and gluts. The ‘wall sit’ is ideal for this, as it gives extra power to your legs as you hold a squat position. To do the wall sit you need to but a stability ball up against a wall and lean back on it, so that the ball is in the small of your back, lower back and tailbone. You then put your hands on your knees, put your weight back onto your heels and then squat down, keeping contact between your back and the ball, until your thighs are parallel to the ground. Hold this for 15 seconds, rest for 30 and then do this five times in total.

Categories: ball, exercise, fitness, legs, nbsp, position, Sex, sex session, tone, wall sit

How to Use Your Local Playground for an Amazing Workout

There are millions of reasons why having kids makes it harder to maintain your weight. Whenever they can’t finish their dinner, you’re there to help out; when you finally get them to nod off after the night time struggle, you reward yourself with that chocolate bar in the fridge. However, nothing gets in the way of your wellbeing and weight quite like the fact that you simply don’t have the time. Still, even though your precious minutes of free time are now used to take your kids to the park, you can use this as a wellness opportunity. Here’s how you can turn the local children’s playground into your own gym.

 

The Slide

Standing at the ladder with your arms holding the rails for support, bring your right leg up to the highest rung possible. Then, use your glutes and hamstrings to bring up your left leg, and then return to your starting position one foot at a time. Alternate between your legs for 12-15 reps on each side, and you’ll also improve your core, balance and stability.

Standing at the bottom of a slide with your back to the top, bend your left leg backwards in a lunge position and rest the foot on the slide with your hands on your hips. Then, bend your right knee until your thigh is parallel to the ground, and press through the right heel to rise back to the starting position. Do this for 10-12 reps on both legs.

 

The Swings

Put your hands on the ground and rest your feet on the seat of the swing, shoelaces down (you should be in a push-up position). Then – keeping your body steady and your core strong – bend your knees slowly and bring them in towards your chest. Once you’ve straightened your legs back to the starting position, repeat for 10-15 reps.

Sitting on the swing and holding the chains firmly with your hands, lean back until your torso is at a 45-degree angle and extend your legs while engaging your abs. Your arms should be gripping the swing’s chains for balance about the same height as your chest, and your body should be making a “V” shape. Then, cross your left calf over your right shin, uncross, and repeat with the other leg. Do this another 15-20 times without dropping your legs or disengaging your abs.

Categories: left leg, legs, playground, position, slide, starting position, time, Workout

Position, Speed, Focus: Getting Your Man to Last Longer

One bedroom problems many couples face is getting the man to last long enough while making love. At least of half of guys experience premature ejaculation at least once, so it’s not only your partner. Many men doubt that this sexual health problem can be fixed, but not only is this a myth, your sexual wellbeing has a huge impact on your relationship wellness and so it’s important to talk about ways to boost his stamina in the bedroom. Here are three easily-learned tricks to get him in control of his body – and yours!

1. Talk about technique. Your man may think it’s normal to select a position that consists of deep penetration and thrusting, but this approach is likely to bring him to a quicker orgasm, and leave you unsatisfied. When you and your partner are being intimate, try a few alternative positions which require less heavy penetration from him, but enable him to grind a bit more. This will allow him to last a lot longer during sexual intercourse.


2. Slow it down. Getting him to give you more foreplay can be a great strategy, and this will help to get him used to things prior to love making. Then, when things do progress to intercourse, he will be more able and comfortable with managing your heightened excitement. It’s best to start sex with slow thrusting, until he starts to relax and become accustomed to the feeling. Once this first stage is over, you can start to speed things up.


3. Don’t let him over think it. Your partner’s mental wellbeing – and yours for that matter – plays an important role in sexual performance. During sex, your body is filled with sensations, but unfortunately a lot of guys attempt to shut this out. It is significantly better for both of you is he is in tune with all of his sensations, rather than focusing on pelvic arousal and pessimistic thoughts about how he’s underperforming. It’s not about the destination; it’s about connecting and having fun on the journey. Remember that and the end goal will take care of itself.

Categories: focus, position, Slow Speed