Have you ever wondered how many calories a good session between the sheets burns?” Yes, us too. Engaging in sexual activity is not only a way to experience pleasure and deepen intimacy with your partner, but it can also provide a great workout. So, for the sake of science, we slipped on a trusted HRM and held the position as long as possible, then extrapolated to discover the varying impacts on the body, including the potential to burn maximum calories and maximum heart. So for your benefit, dear readers, we explore the top five sexual positions for burning maximum calories, offering a fun and exciting way to stay fit. Try to get this workout in three to five times a week for maximum benefit.
5. The Wheelbarrow Position
Description: This position requires one partner to support themselves on their hands, similar to the posture of a wheelbarrow race on the corner of a bed, while the other partner stands behind, holding the legs of the first partner.
Caloric Burn: Due to its demand for upper body strength and core stability, the wheelbarrow position can burn approximately 150 calories per half hour for the standing partner. The position requires a lot of core strength and thrusting engages a lot of lower back muscles and arms. It’s a burn, but manageable. The maximum heart rate achieved by our 35-year-old fit male test subject was 110 bpm, a dawdle by any measure. The female appeared to have a hard, er, sorry difficult time with the position, with her effectively holding an inverse plank.
Benefits: This position challenges the arms, shoulders, and core muscles, enhancing strength and stamina.
Exercises to Improve: Deadlifts, superset arms, farmers walk
4. The Bridge Position
Description: While not the best sexual position for burning calories, it is one of the more challenging. One partner forms a bridge with their body, either supported by their feet and hands or feet and shoulders. The other partner straddles the elevated partner The bridge person experiences a significant workout in the glutes, hamstrings, and core muscles, while the straddling partner engages their quads and hip flexors. The elevated position also adds an element of balance and stability, contributing to the overall calorie burn.
Maximum Heart Rate: Our test subjects, a 28-year-old male and a 25-year-old female, both experienced a moderate increase in heart rate, the bottom partner reaching around 125 bpm during this position. It’s not quite a sprint, but it’s enough to get the blood flowing and elevate the cardiovascular system. This burnt at about 120 calories an hour.
Benefits: The bridge position not only provides a unique and intimate experience but also targets multiple muscle groups. It enhances flexibility, strengthens the core, and improves balance for both partners.
Exercises to Improve: Yoga poses such as the bridge pose, leg lifts, and squats can help improve flexibility and strengthen the relevant muscle groups.
3. Standing Position
Description: Embracing a vertical approach to intimacy, the standing position involves both partners standing, with one partner lifting the other or providing support against a wall. This position demands a delicate balance and a display of physical strength.
Caloric Burn: The primary calorie expenditure attributed to the partner responsible for lifting or providing support is about 100 calories in a half-hour session.
Maximum Heart Rate: In our analysis, a 29-year-old couple engaged in the standing position experienced a steady increase in heart rate, reaching around 105 bpm for the standing partner. The dynamic nature of the position engages the lower body and core, making it a cardiovascular-friendly choice. The person lifting has to possess significant arm strength and the person being supported must be of a weight the lifter can support for several minutes.
Benefits: This position is a fantastic full-body workout, targeting the legs, glutes, core muscles and especially arms. The act of lifting or supporting adds an element of resistance training, making it a versatile and effective option for couples seeking a balanced physical engagement.
Exercises to Improve: Squats, deadlifts, curls and core-strengthening exercises can enhance the necessary strength and stability for both partners in the standing position.
2. Cowgirl/Cowboy Position
Description: One partner lies on their back while the other straddles them on top. The top partner controls the movement, engaging their hips, thighs, and buttocks.
Caloric Burn: According to the sex website Erobella, this position allows the top partner to burn around 60-80 calories per half hour.
Benefits: It provides a good workout for the lower body, particularly the quadriceps and glutes.
1. The Flying Swan
Description: A bold and dynamic sexual position, the Superman Lift sometimes called the Flying Swan involves one partner holding the other from behind and lifting them off the ground. This eye-catching pose demands strength and coordination, creating an exhilarating experience for both partners, or you both fall over laughing.
Caloric Burn: The standing position is the best sexual position for burning calories. It offers a huge calorie burn, contributing to approximately 180 calories in a half-hour session for the standing partner. The primary calorie expenditure is attributed to the fact the partner’s extended body creates a moment of force, multiplying their weight significantly, thereby vastly increasing the load beyond the weight of two, which all must be supported by arms and legs to effect thrust made by rapid small dip movements. Engaging the largest muscles in the body for a protracted period exhausts a huge quantity of calorific energy and requires a high level of athleticism.
Maximum Heart Rate: Our observations with a 29-year-old couple engaging in the Superman Lift showed a rapid increase in heart rate, reaching around 145 bpm which was sustained for several minutes. The dynamic nature of this position engages multiple muscle groups, creating a unique cardiovascular challenge on participants.
Benefits: The Superman Lift is an excellent full-body workout. The lifting partner works the upper body, core, and leg muscles, while the partner being lifted actively participates in maintaining the pose, engaging their core for stability. This position not only promotes physical strength but also enhances coordination and trust between partners and is reported to be highly stimulating with deep connection.
Exercises to Improve: Strengthen your upper body with weightlifting exercises, focus on core stability, and incorporate squats into your routine to enhance leg strength for a more confident and enjoyable Superman Lift.
Engaging in these positions can be a great way to burn calories and strengthen various muscle groups. However, as with any physical activity, it’s recommended to start slowly and gradually increase intensity to prevent injury.