7 workout moves for better girl-on-top

Practice these moves to prolong the position that hits the spot.

You know that girl-on-top sex can be quite the workout on its own, but flexibility and balanced strength in the quads and hamstrings can help you maintain the position without your legs prematurely giving out, according to Debby Herbenick, Ph.D., a sex researcher at Indiana University's Kinsey Institute and the author of The Coregasm Workout: The Revolutionary Method for Better S3x Through

To boost strength where you need it and promote hip flexibility, practice these exercises from one of Instagram's sexiest certified fitness trainers, Ainsley Rodriguez (better known as @HardCoreAinsley). For any of the following moves, do as many reps as you can in 30 to 60 seconds.

1. Squat to Sumo Squat

How to do it: Take a wide stance with your feet facing forward. Keeping your chest high and your knees behind your toes, bend both knees about 90 degrees. Press up through the heels to come back to starting position, then turn your toes out about 45 degrees, and bend both knees about 90 degrees to perform a second squat. Press up through the heels to return to starting position and complete one rep.

2. Sumo Squat Pulse-Backs 

How to do it: Take a wide stance with your feet facing outward about 45 degrees. Keeping your chest high and knees behind your toes, bend both knees about 90 degrees. Without standing up, press your knees out to the sides, then in. Continue to alternate pulses in each direction.

3. Bulgarian Split Squat

How to do it: Stand a few feet in front of a chair and place your right toes on the seat. Bend your front knee about 90 degrees, keeping the knee behind the toes and your shoulders stacked over your hips. Press up through the front heel to come back to standing position and complete one rep. Do as many reps as you'd like, then switch sides and repeat.

4. Forward to Backward Lunge

How to do it: Stand with your feet about hips-width apart. Take a large step forward with your left foot and bend both knees to a 90-degree angle, keeping your shoulders stacked over your hips and front knee behind the front toes. Press off the front foot to come back to standing position, just tapping the left toes to starting position to regain your balance, then immediately taking a large step backward with the left foot. Keeping the shoulders stacked over the hips and front knee behind the front toes, bend both knees to a 90-degree angle for a reverse lunge. Then come back to starting position to complete one rep. Do as many reps as you'd like, then repeat on the opposite side.

5. Alternating Side Lunge

How to do it: Stand with your feet about hips-width apart. With your left foot, take a large step out to the left and bend your left knee about 90 degrees, keeping the knee behind the toes. Press off the left foot to come back to standing position, then repeat on the opposite side to complete one rep. Continue to alternate sides. 

6. Swiss Ball Roll-Ins

How to do it: Start in plank position with the top of your feet on top of a Swiss ball. Engage your core and bend your knees into your chest to roll the ball toward your hands. Extend your legs and roll the ball out to return to starting position and complete one rep.

7. Plank Walk-Outs

How to do it: Stand with your feet together at one end of your mat and place one palm at a time on the mat. Walk your hands away from your feet until your body forms a straight line between the top of your head and your heels. Then walk your hands back to your feet and stand straight up to complete one rep.