Despite how easy the porn stars make it look, topping is hard work (giggle) and if you’re hoping for an all-nighter, you’re gonna need to be in shape.

When it comes to being a better top, it’s all about strength and mobility. That doesn’t just mean the strength of your erection or the power behind your thrust (although that’s a big part of it), there’s forearm strength, balance, leg strength, back flexibility, and all manner of mechanics depending on how acrobatic your lovemaking tends to be.

So if you’re looking to become the world’s greatest lover, it’s time to de-prioritise the bench press and try out a routine that combines strength building with increasing stamina and energy.

Consider adding these to your weekly workouts:

1. Squats

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You should be doing squats anyway, if not… then what are you doing with your life?!? Yes, squats are great for bottoms as they make their butts look nice and tight and high, but they also strengthen the lower body. This is vital when your goal is a powerful thrust.

Whether you prefer to use dumbbells or a barbell for your squats doesn’t matter, what matters is that you do them regularly. Never skip leg day. How embarrassing is it when you go to pick a guy up and throw him on the bed, only to huff, struggle then collapse.

Strong quads mean you’ll be able to dangle your date from you at all sorts of angles.

2. Bridge

single leg bridge gay fitness
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Continuing the theme of improving your thrust, the bridge helps to increase the strength and flexibility of your hip flexors. It’s as simple as lying on your back with your arms by your side, then raising your hips off the ground by pressing your heels and palms down. Squeeze those glutes and aim to hold for about 30 seconds.

This is especially helpful if your bottom prefers to be on top, as it trains you to stay engaged and keep your abs tight, allowing for a faster and harder thrust while on your back.

Need to ramp it up? Try weighted thrusts using a barbell and resting your shoulders on the edge of a bench. Remember to squeeze those glutes!

3. Static lunges

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Lunges are horrible but necessary, so let’s keep them simple and go for static lunges. Grab a pair of dumbbells, then step one foot forward into a lunge stance. Bend both knees to 90 degrees until just above the ground (making sure your front knee doesn’t extend past your front toes). Return to standing. Perform the usual 12 reps on each leg before switching sides.

By this point, your legs will be knackered, but these lunges are great for building mobility, strength, and most importantly, balance. You want to be sure that when he’s bent over or has his legs wrapped around you that you’re steady and strong enough to keep going without falling over.

Gay fitness challenge

Whether your goals are to become a bedroom dynamo, or just feel a little more confident, taking part in one of our gay fitness challenges could be the motivation you need. Join like-minded gays and support each other as you work towards your fitness goals. Check out some videos of previous participants and the results they achieved.

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