When it comes to amazing sex, confidence and connection are key, but so are strong, flexible hips. Working on your hip strength and mobility can take your sex life to the next level. Whether you’re chasing deeper penetration, more explosive orgasms, or want to feel more comfortable in adventurous positions, these yoga-inspired moves are here to help.
Gemma Nice, multi-award-winning sex and relationship coach and yoga expert, has shared her favourite hip activation exercises to help you unlock your body’s full pleasure potential. The best part? They’re as good for your sexual stamina as they are for your overall wellbeing.
Bridge Pose - For Stronger Orgasms
This classic yoga move is all about strengthening your pelvic floor and glutes, both of which are essential for more intense orgasms. By engaging your glutes as you lift your hips, you’re also working the muscles that can help with ‘G-spot’ stimulation and climax.
How to do it:
- Lie on your back with feet hip-width apart.
- Tilt your pelvis towards the sky and lift, peeling your spine off the floor.
- Squeeze your glutes and engage your core.
- Hold for 5 breaths before lowering down.
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Want more of a challenge? Try lifting one leg for a single-leg bridge.
Happy Baby Pose - For Deeper Penetration
If you love the intimacy of missionary but crave a little extra depth, this pose is your new best friend. Happy Baby strengthens the lower back and opens your hips, making it easier to wrap your legs around your partner and enjoy more intense penetration.
How to do it:
- Lie on your back with knees bent, feet lifted toward the sky.
- Hold your shins, feet, or toes.
- Keep your lower back pressed flat into the floor.
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Hold for 5 breaths, feeling the stretch in your pelvis and hip flexors.
Pigeon Pose - For Flexibility & Release
Tight hips are the enemy of adventurous sex. Pigeon Pose opens up your pelvis and melts away tension, giving you more mobility (and comfort) for positions that require a little extra flexibility.
How to do it:
- Start on all fours.
- Bring your right knee toward your right wrist, foot toward the left wrist.
- Stretch your left leg straight behind you.
- Lower to your hands, forearms, or chest.
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Hold for 5 breaths and repeat on the other side.
Child’s Pose - For Relaxation (and Anal Play)
This restorative pose isn’t just calming – it naturally opens the pelvis and anus, making it a great prep move if you’re planning to experiment with anal play.
How to do it:
- From all fours, push your hips back towards your heels.
- For a deeper hip stretch, open your knees wider than hip-width.
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Rest here for 5 breaths, allowing yourself to sink into the stretch.
Butterfly Pose - For Hip Flexibility
The Butterfly is simple but effective. Perfect for loosening up tight hips, it creates more space in the pelvis and improves your ability to spread and open comfortably during sex.
How to do it:
- Sit with the soles of your feet together and knees falling outwards.
- Open your feet like a book with your little toes touching.
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Stay for 5 breaths, or gently bounce the knees to deepen the stretch.
Frog Pose - For Pelvic Floor Power
This pose is a serious hip opener that also strengthens your pelvic floor, helping to make orgasms more powerful and positions more sustainable.
How to do it:
- Lie on your stomach, resting on your forearms.
- Bring your knees out wide, feet lifted toward the ceiling.
- Press the soles of your feet together.
- On each exhale, bring your feet closer to the floor while keeping them pressed.
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Hold for 5 breaths.
Squats - For Stamina & Strength
Squats are an all-rounder: they build glute power, strengthen the pelvic floor, and give you endurance for positions that require a little thrusting power or holding strength.
How to do it:
- Stand with feet slightly wider than hip-width.
- Lower down as if sitting in a chair, keeping your back straight.
- Push back up through your heels.
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Repeat as many times as feels good.
Low Lunge - For Stamina & Stretch
This move works your glutes, hamstrings, and quads, keeping your lower body strong enough to support you through any sex position marathon.
How to do it:
- From kneeling, step your right foot forward so your knee is stacked over your ankle.
- Extend your left leg behind you, knee on the floor.
- Lean into the stretch, keeping your chest lifted.
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Hold for 5 breaths, then switch sides.
Strong hips and a powerful pelvic floor don’t just improve your yoga practice; they can drastically improve your sex life. These moves can help you last longer, stretch deeper, and orgasm harder. Add them into your daily routine and you’ll notice the difference not just in the bedroom, but in your confidence, strength, and overall well-being too.
