12 Body-Sculpting Sex Positions

Sex is great not only for pleasure but also for our physical health, as it is equivalent to light-moderate exercise recent research has shown. But which sex positions are the best for your overall physical fitness, and which can tone different parts of your body?

Sex toy and lingerie brand Lovehoney has partnered with two sex and fitness experts to share how you can optimize your lovemaking to activate different muscles and get your heart rate going.

Almost half of Brits consider sex as a real workout

Lovehoney surveyed over 2000 sexually active adults and revealed that half of the nation recognizes sex as a workout. Among them, one in four between the ages of 18 and 44 even track their heart rate and calories burned during their sexual encounters.

According to the sexologist Ness Cooper, sexual intercourse is indeed an excellent way to burn calories – and no need to commit to a long and intense sexual session as some “passionate kissing which by itself can burn around two calories per minute, and could end up burning just as much as some less intense 15-minute exercise programs burn”.

The best sex positions to work different muscle groups

Most sex positions burn calories and engage your abs in some way, but certain postures are better to tone specific body parts than others. Sex specialists, Julia Kotziamani and Ness Cooper, have selected the best positions based on the muscle groups you wish to activate.  


Most sex positions at some point will impact your abs, from crunch to plank style (doggy or missionary) positions, you will work your core through the different thrusts and grinds.

Try these positions to work your abs: Love TugHeart to HeartLooking GlassThe Pelvic Pike


Positions that are great for glutes include different squatting positions for all genders. For females, this includes cowgirl positions and the bridge. These are great positions to get toys involved. 

Try these positions to work your abs: ConcertinaYogiLiberated LoverKanga-ooh!

Chest and shoulders:

The obvious position here is doggy style, or the wheelbarrow as you support yourself with your arms and chest. However, standing poses and missionary style positions are great for if you’re supporting your partner’s body weight.

Try these positions to work your chest and shoulders: On your MarksNose DiveTrick Or(al) Treat,  Saddle Up


To intensely work your legs the standing positions are the most appropriate. These positions will require you to use all the muscles in your legs as you thrust in and out of your partner – or keep yourself steady if you’re on the receiving end. And if you add your partner’s weight to the equation, it amps up the intensity of the exercise.

Try these positions to work your legs: Hold on TightHot SquatFlying HighA Leg Up 

A full-body sex workout plan designed by sex experts 

Different sex positions can be used to work on the entire body, all week long. Julia Kotziamani and Ness Cooper helped Lovehoney develop a week-long sex workout plan, that not only targets your core muscle but also guarantees maximum pleasure. 

Standard sex workout program

Chest dayAbs dayGlute dayLeg dayStretchesREST
Warm-up foreplay


Warm-up foreplay


Warm-up foreplay

Arch/glute bridge

Warm-up foreplay


Warm-up foreplay


Any positions that take your fancy

Naturally, the longer the sex lasts and the more intense it is, the more calories burned. And interval sessions, where your heart rate increases quickly, are the best for an intense workout. So thrust and bounce your way to a more toned body!

Sex tip: For additional muscle toning fun, try some of your foreplay in different squatting positions. And don’t forget to stretch! 

Erectile dysfunction stopping you from reaping the health benefits of a steamy session between the sheets? Learn how to GET A GRIP ON YOUR TACKLE

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