4 Ways to Sexify Your Home Workout

January 01, 2015

4 Ways to Sexify Your Home Workout

Photo Credit: dailyhiit.com

Are you a parent of small children or just too busy to get to the gym or even to get out of the house?!?

Do you want to be able to get your sexy on from home?

Exercise your kegels, abs, inner thighs and quads in the privacy of your own home!

Here are 4 body parts/exercises to get your body hot and sexy at home:

  1. Kegels

Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger. Your pelvis is the area between your hips that holds your reproductive organs. A weak pelvic floor may lead to issues such as the inability to control your bowels or bladder. Both women and men can benefit from Kegel exercises.  Always empty your bladder before doing Kegel exercises. When you first start doing Kegel exercises, tense the muscles in your pelvic floor for a count of three, then relax them for a count of three. Keep going until you have done 10 repetitions. Over the next several days, practice until you can hold your muscles tense for a count of 10. Your goal should be to do three sets of 10 repetitions every day.  Working your kegels will result in a stronger pelvic floor, stronger muscles and greater vaginal control.

sexify kegels

  1. Inner Thighs

A toned inner thigh is a healthy inner thigh: attractive and strong.  Here’s a great at-home exercise to work your inner thighs, glutes and hamstrings all with one move.  All you will need is a paper plate and non-carpeted flooring, or even just socks and bare floors.

Stand with your feet a few inches apart, with your right foot on the paper plate. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced. Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving. Complete three sets of 10 reps with each leg.

  1. Quads
The quadriceps are large group of thigh muscles that run across the front of the femur to the knee. These strong, lean muscles are also known as the quads. Most people tend to work their quads with weights, but here are 3 exercises that you can do at home without any equipment:
  • Leg Raises
Start with your body perfectly straight, and head, shoulders, thighs and calves perfectly aligned. Then tilt your legs forward slightly, forming a 160 degree angle with your body. This will help you stay balanced in the beginning. Lay your head on your outstretched right arm. Exhale and lift your left leg in the air, taking 2 seconds to raise it. Hold your leg in the air for 2 seconds. Inhale and lower your leg for 2 seconds. Repeat 10 times each leg.
  • Squats

Stand straight with your legs hip-width apart. Point your toes slightly outwards. Keep your hands at your sides. Tighten your stomach muscles and pull your shoulder muscles down and back. Put your weight on your heels and raise your chest and head slightly.

Inhale. Keep your back flat as you move your hips in a downward motion toward the floor. Stop when your thighs are parallel to the floor. If your back starts to round at any point, get out of the squat and start again. This can put too much pressure on your lower back. Exhale and move up to standing position slowly. Make sure your back is straight.

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  • Mountain Climbers

Kneel on an exercise mat or soft floor. Place your knees hip-width apart with your toes pointed underneath your body. Place your arms forward, shoulder-width apart in front of your body. Tighten your abdominal muscles and keep your back straight.

Bring your right thigh forward, with foot planted near your right shoulder to stretch your thigh muscles. Plant your hands and quickly switch your left and right feet, so that you land with your left foot. Switch your feet 10 times every 2 seconds. Rest and do 10 more repetitions.

  1. Abs
It is as known fact that you can't get six-pack unless your diet is top notch,however; training your abs definitely has an effect on their shape.  If you want sexy abs, you can't just do a few crunches and call it a day.  Here are 2 exercises you can do at home to sexify those abs!
  • Oblique Crunches

Lie on your back, cross your left foot over your right knee, and put your hands behind my head. Keeping your lower back pressed into the floor, lift your shoulder blades off the floor and then curl your upper body diagonally towards your left knee.  The key is to contract your abs and obliques as hard as you can at the top of the movement. Be sure to alternate which leg you elevate so you work both sides of your body equally.

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  • V-Ups

This is one of my favorite abs exercises!!! V-ups will definitely push your abs to the limit and leave you feeling really sore the next day.  To start, lie on your back and extend your arms straight over your head as if you were diving into a pool. Use your abs to bring your upper and lower body together, forming a "V" shape with your body. Exhale as you lower your upper body and legs back to the ground. Do these slowly. Try to start with 10 reps, then work your way up to 20 and so on.

So, are you ready to get your sexy on at home with awesome exercises? Remember, to take your time starting out, drink lots of water… and have fun watching our body transform into a sex machine without even leaving your house!! 




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