Are you fit where it counts?

Dear Australia, it's a tricky subject, but I believe it is time to talk about the birds and the bees and their role in our fitness.

After all, anyone who cares about their performance at work and on the sporting field must also wonder about whether they are fit for other less-commonly discussed physical activities.

Yes, I am talking about sex fitness, and to that end I have put together a number of exercises that could help to boost your performance where it really counts.

Get cardiovascular fit
A High Intensity Interval Training (HIIT) session is a great start to building up the extra stamina you may need to call on for that hot new partner you've just stated seeing. There are many ways to design a HIIT session, but try this:

Sprint 100metres at 100 per cent intensity, then walk back to your starting point. Repeat 10 times.

To increase the intensity of your cardio sessions, you can also run the stairs, use the gym rower, or jump some rope.

Increase your flexibility
You don't have to be flexible like a gold medal winning gymnast from Romania, but flexible bodies are obviously an asset in this particular realm. Stretch your quadriceps, hamstrings, and lower back on a daily basis, to help expand your romantic horizons.

Being flexible also promotes good circulation throughout the body. That means increased blood flow to where it counts. For men and women, yoga, pilates, or a home stretching program is just the trick.

Upper body fitness
Guys, I'm not saying you need to be Arnie massive, but some strength and tone in the upper body is what makes us look manly, and is essential to going the distance when required. And let's face it - women like biceps.

Playing Nintendo while performing beer curls all week won't cut it, but good ole fashioned pull-ups are just the trick. Too tough? Perform push ups, lat-pull downs, and shoulder presses.

There are many resources on the internet covering strength and hypertrophy sessions for your arms. Do your research, and remember good form, intensity, and tempo to build bigger arms.

Firm behind
We all want to look smooth and toned where it counts when we're bearing it all, and a bit of strength at the rear end can also boost your performance.

Sure, your cardio sessions will help you here, but you will ensure better shape by introducing some weight bearing exercises. Squats, lunges, and deadlifts will help you tone up big time.

Kegel exercises
Man or woman, Kegel exercises can increase control by strengthening the pelvic floor. Do a little research on 'How to Kegel'. Contract your muscles for 10 seconds... relax for 10 seconds. Repeat and increase the number of repetitions day by day, week by week. The beauty is you can perform Kegel exercises anywhere at any time.

Be strong, be safe and most importantly, have fun.

Do you have any favourite exercises for boosting your performance? (Please keep it clean).

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