How to Sexercise in the Digital Age

As people start moving less, it might just be the time to exercise using the kind of movements we always seem to have time for


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Sex and exercise have always been sort of a two-way street.

Being generally fit means you’ll have more stamina to perform in bed; on the flip side, sexual activity can be quite the calorie burner. Lately, there has been renewed interest and attention in the latter; that is, the health and fitness benefits of sex.

For one, the science behind the health benefits of sexual activity is pretty well known. There are more than enough studies and statistics to support this notion. One popular example is how having sex three times a week can burn as many calories as running 30 miles (that’s around 48 kilometers for those of us using the metric system). At the same time, sex can trigger the release of endorphins and prostaglandins, the same hormones that your body produces in response to vigorous exercise to “reward” you with decreased stress levels, a better immunity system, etc.

The keyword here, however, is “can.”

First and foremost, it needs to be said that sexual activity, no matter how vigorous, can never completely replace regular physical exercise. Secondly, if you actually want to turn a romp in the sheets into an exercise regimen, you’ll need to learn about the mechanics of sex. Or, in other words, how different sex positions impact different muscle groups.

Now, this topic alone could fill an entire book, but we’ve compiled a short cheat list for you.



Position, Position, Position

Put simply, sex burns calories.

But different sexual positions require your body to utilize different muscle groups. So, while getting intimate with your partner is no substitute for getting sweaty with your gym instructor, it pays to know what your typical love-making variations can do to help you tone up.

Now, before moving forward, it goes without saying that the physical side of any kind of sexual encounter will differ greatly for men and women. The good ol’ man-on-top aka missionary position, for example, exercises the glutes and the core of the male partner, but works more like a pelvic and butt exercise for women. Please note that for the scope of this article, we will only cover examples for men.

Moving on to something a bit more varied, the classic doggy-style position can also engage core muscles and adds hip exercise on top.

Standing up, where the man lifts his female partner (and usually props her against a wall), takes the same core and hip exercise routine, then adds the arm muscles (biceps, triceps and forearms) along with the legs which will be doing some serious balancing.

Then we have some of the really creative positions, such as the spider or crab walker, where both partners are seated with legs toward each other and with arms stretched back for support. As such, the major muscles of the arms (deltoids, biceps, triceps and forearm) will be strained like in many strength-building exercises. At the same time, the repetitive back-and-forth motion that constitutes the actual sex act will give your glutes a thorough workout.



The BangFit Approach

Of course, it wouldn’t be 2016 without a web- and app-based approach to sexercise.

Even better: It came from a porn video-sharing site.

Introducing BangFit (, which, needless to say, is absolutely Not Safe For Work), a digital exercise platform that turns sex into what can only be described as a cross between rhythm game, fitness app and, well, sex.

At the above-mentioned website (again: 100-percent NSFW) you can pick the number of “players” (from one for solo play to three for the terribly lucky) and gender. Then you sync your chosen exercise routine to your smartphone, attach the phone to your body (using the official BangFit Band or any other means you can think of ) and finally you “hump along with the video on the screen, copying each movement in order to get your muscles working.”

The video comes complete with motion prompts (not unlike rhythm-based video games such as “Guitar Hero” or “Dance Dance Revolution”) and at the end you and any participating partner(s) will be scored based on your performance (measured by your smartphone’s sensors; which is why you need to keep it attached to your body).

It might sound silly, but this method actually helps you perfect the exercise part of any sexercise session, as BangFit shows you both form and rhythm—two key elements of any workout.

All that being said, BangFit might not be for everyone—or every couple. For that matter, the same can be said for the very idea of looking at sex as a form of exercise.

Still, there is no harm in gaining a better understanding of the oft lauded fitness benefits of sexual intercourse in case you ever find yourself in the mood to “pump while you hump.”