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Need a boost in the bedroom?

Exercising might be the answer – it’s not only good for shaping up or slimming down, but it can also add spice to your sex life!

Ceri Hannan from Virgin Active South Africa shares five heart-racing ‘sexercises’ to help you nail those sex positions.

The Quickie

The Quickie is all about intensity and speed. The best way to get you geared up for those ad-hoc passionate moments is HIIT (High Intensity Interval Training). Alternatively you can do a sequence using exercises such as the burpee. Do burpees for 20 seconds and rest for 10 seconds. Repeating this routine for eight times will culminate in an intense four minute workout sweat.

READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm Feels

The Mile High

This exercise has two focus points. To get you flexible and get you strong. The goal of The Mile High is to master the more challenging sex positions and to maintain them for longer periods at a time. Classes such as yoga and Pilates are great for these purposes. Yoga improves your sexual stamina, increases blood flow and tones muscles. Try the wide-legged straddle or the downward facing dog for starters.

The Standard

Basic doesn’t have to mean boring. Even though missionary is a basic sex position, a stable core and endurance is required. The best exercise for mastering missionary is “the plank”. This movement focuses on pure strength and core stability. It will guarantee strong arms for any “on-top” positions and your performance will be anything but standard.

READ MORE: Here’s Exactly How To Have A ‘Coregasm’

The Climber

Strong legs is the name of the game. Basic lunges and squats can help you strengthen your legs and lower body. Squats shape and tone the booty and it also allows blood to pump below the waist – resulting in improved ability to get aroused. The same thing goes for lunges – both moves can get you ready for those moments where you’d like to be on top.

The All-Night-Long

A slow, steady, rhythmic cardio workout will help with blood-flow and create a renewed energy for the bedroom. Having a good blood-flow leads to better circulation and this assists the sexual arousal process. Think treadmills, rowing machines or steppers and keep at is for at least 30 minutes at a time – at an intensity where by a conversation is still manageable!

True story: “I do Kegel exercises with a yoni egg – this is what it’s like.” Plus: 5 things you’d never guess could give you an orgasm.