3 Sex moves you can train for in the gym (aka Sexercises Pt. 3)

Let’s get straight into it shall we? (title of your sex tape)

1. Lifting him up

There’s no guarantee in the gay world that you’ll be able to easily lift your partner up, and since you and your boyfriend/husband/hook-up could well be the same size, you’re gonna need to train to get stronger if you want to hold him in place while you… y’know.

The best way to do this is to lift and carry weights in the gym. This will engage your back, glutes, abs, and hamstrings, giving you the strength and stamina to lift your boy up and … y’know.

Farmers walk circuit

1. Single-arm farmers walk (3×20 metres)

Hold a moderately heavy dumbbell in one hand, walk 20 meters ensuring that the shoulders and hips stay level, actively engaging the core. Switch hands and walk back 20 meters.

2. Goblet walk (3×40 metres)

Use both hands to hold one moderately heavy dumbbell (same weight as the single arm farmers walk) at chest height just like a ke a goblet squat, walk 20 meters, then turn around and return 20 meters. This also helps when trying to get big arms.

3. Farmers walk (3×40 metres)

Hold one dumbbell in each hand. Keep your shoulders back and lumbar spine neutral, walk 20 meters, then turn around and walk back 20 meters. This is one of the best spine exercises.

Rest for one minute and then repeat.

2. Thrusting

We’ve mentioned the importance of thrust and training for this in our other SEXERCISES articles. Like all good things in life, power comes from the hips, so training hip extension and pelvic thrusts is a must (especially for tops), as is getting those glutes and hamstrings nice and strong.

1. Glute Bridge (3×15)

Lie down on the ground facing up and place your feet flat on the floor. Leaving your arms on the ground, lift your pelvis off the floor as high as possible.

Hold for one second and then lower back to the ground.

2. Sumo Deadlift (3×8)

Take a wider than shoulder-width stance and point your feet out at 45 degrees behind the barbell. With an overhand grip, lower to the barbell keeping the spine neutral.

Then drive through the heels and extend your hips, lifting the barbell off the ground.

3. Broad Jump (3×8)

Stand shoulder-width apart flexing your hips like a squat while bringing your arms back. In one motion jump forward as far as possible extending through the hips and land gently through your heels.

Rest for two minutes and then repeat

3. Doggy-style

A popular choice for both bottoms and tops, doggy-style is a go-to position that could be a lot more comfortable and energetic with a little training. If you’re topping in doggy-style then you’ll be working on your thrust (as above), if you’re the bottom, then it’s a good idea to build up your upper body strength and your core strength. This will give you better balance and staying power should your top decide to fling you around into different positions while he … y’know.

Bodyweight training is ideal for this and you’d be surprised how quickly your strength and stamina will improve if you stick with it.

1. Push-up (3×10)

Either kneeling or on your toes. Keep your elbows tucked in and keep your body nice and straight as you lower it down.

Advance to Spider-man push-ups if/when those become too easy. As your body lowers, lift one leg off the ground and draw the knee to the same elbow.

2. Bird Dog (3×10 each side)

Start on your hands and knees and simultaneously extend opposite arm and leg while keeping your torso steady. Repeat on the opposite side.

Advance to Bear crawls (3×20 metres) if that’s too easy.

Begin in the push-up position and crawl forward by moving opposite arm and leg simultaneously. Keep your hips at the same height as the shoulders. Rest for 90 seconds at the end of each round.

3. Plank (3×30 seconds)

Start in a push-up position but with your forearms and feet on the ground, keeping your body in a straight line from your heels to your shoulders and hold for 30 seconds. Rest and repeat.

Advance to Plank walkouts (3×10) if that’s too easy.

Start in push-up position with your hands underneath your shoulders. Alternate walking out the hands as far as possible. Pause for one second, then return to the push-up position.

A reminder that should you want a little help with your own fitness journey, you can purchase one of our Gay Fitness UK training programs to get 6-weeks worth of training directly to your phone from just £12.99.

Or better yet, you could work directly with a gay personal trainer who will be there with you every step of the way… well, apart from when you try out these techniques in the bedroom.

If you want more tips and ideas for the gym, don’t forget to subscribe to our Weekly Workout Newsletter for weekly workouts (obvs). Or better yet, book in some time with a gay personal trainer who can guide you through your fitness journey.