From the mats to the mattress

By Elaine Paoloni, amNewYork Features Editor | epaoloni@am-ny.com

February 14, 2007

There's nothing less sexy than feeling unsexy when it comes to bedroom affairs. But with a little toning, stretching and moves to get your blood pumping, you can boost your body into shape, improving the way you feel about yourself and giving you the energy, stamina, strength and flexibility you need to up your performance in the bedroom.

"Regular exercise can increase your sexual desire and ultimately make sex more enjoyable," says Jason Pulido, vice president of personal training for Crunch Fitness.

Pulido created a workout based on the physical demands of sex. In addition to boosting energy and endurance with explosive moves and interval training, the routine incorporates exercises to build strength and flexibility.

To get you started, he offers the following drills to help keep you from running for the light switch when things get romantic.

1. Give your booty a boost
Want to feel sexy and add some variation to basic positions? This booty-buster will strengthen your glutes and hamstrings to get you there.

Bridge/single leg bridge
Lie on your back with your feet shoulder width apart and your knees bent. Lift up slowly (four seconds) so that your knees reach a 90- degree angle. Hold for eight seconds, then lower yourself (four seconds). To make this more difficult, keep one leg straight and raise it as you lift into the bridge pose.

2. Increase flexibility
Many people have tight hip flexors, which can hinder movement. This basic stretch will open up your hip flexors as well as your quads. Why leave all the fun positions for the yogis?

a) Hip flexor/quad stretch
Kneel on the ground. Step your right foot forward so that your knee makes a 90-degree angle. Keep your chest facing forward with good posture. Lean your left hip/quad toward the floor, keeping your chest upright, and feel the stretch in your hip flexor. Hold the stretch for 25-30 seconds.

Next, with your left hand, grab your left foot (place your right hand on your right thigh for balance if you need to) and stretch it toward your butt. Hold for 25-30 seconds. You should feel the stretch in your quad and hip flexor.

b) Hamstring/calf stretch
Increasing flexibility in your hamstrings and calves will allow for more movement, and will also fight off any mid-sex cramps. You'll need a towel for this stretch.

Lie on your back with one leg as high and straight as possible. Hook a towel around your heel. Keeping your leg straight (without hyperextending it), pull the towel toward you and hold for 25-30 seconds. Switch legs.

Next, sit up with one leg forward and the other to the side (butterfly position). This time, hook the towel around your toes and pull toward you. Hold for 25-30 seconds then switch sides.

3. Increase stamina/strengthen core
You can increase your conditioning and stamina by working at high intensity with short bouts of recovery (rest). In this exercise, the rest periods are active recovery, which means that while resting, you do a different activity that offers additional results, in this case, a strong core/abs.

Jumping rope with corkscrews
Jump rope or run in place as fast as you can for one minute without stopping. When you hit the minute mark, get down on the floor, lie on your back with your feet up in the air. Raise your feet vertically and twist toward one side. Pretend you are screwing a light bulb into the ceiling with your legs. Alternate, doing 20 reps on each side. Start with five intervals and build up to 10.

4. Increase strength
Do your muscles burn when you hold yourself in certain positions? This quad exercise will make those moments a thing of the past.

Squat jumps with isolated wall squats
Stand with your feet shoulder width apart, your knees slightly bent, your chest up and your head in a neutral position.

Lower yourself into a squat position, keeping good posture and making sure your knees don't move past your toes.

When you reach the bottom, explode up, jumping off the ground. When you come down, land softly, then go back down into another squat. Do 15 reps.

As soon as you are done, lean your back up against a wall and lower yourself into a 90-degree bend in your knees. Hold for 30 seconds. Rest 60-90 seconds in between sets.