THE 6 BEST SEX POSITIONS AND HOW TO TRAIN FOR THEM

To perform at your best, mobility and strength are essential. You need to be flexible. You need to have overall strength and you need to work your body holistically, so every muscle group functions cohesively—rather than just bulking your show muscles.

Oh, and we’re talking about performing your best in the bedroom, just for clarification’s sake.

You don’t want a kink (the bad kind) throwing off your rhythm, and you definitely don’t want to lose steam halfway through. Make sure you're in top form (in more ways than one) with this easy guide from strength and conditioning specialist Liz Lowe

Certain series of yoga postures are great for helping you loosen up for whatever sex positions you’re trying to become better at. Before doing any of the workouts start with this basic yoga flow for 8-10 rounds to prime your body.

1. Reach your arms overhead and bend forward, reaching toward the ground. 
2. ​Place hands on the ground and jump or step your feet back into a plank position.
3. Slowly lower yourself down into a pushup position, till you are on the ground. Then leaving your legs down, push your upper body up and off the ground while arching your back.
4. Look straight up into your upward facing dog pose.
5. Come back down to the floor and push your hips towards the ceiling into downward facing dog. From this position, jump or step your feet back up to in between your hands and slowly come back to standing, stretching your arms overhead.

A stable core, strong glutes, and muscular endurance will help you go all the way with this basic position. Planks with leg extensions make for the best training.

When it comes to this position, hip mobility is key. Work your hip muscles by being on the ground, on hands and knees in table-top position (the position your partner will be in). Keep your back flat and, without rocking side to side, perform four sets of each exercise in the series in a circuit form. The best exercises for doggy style sex are fire hydrants, hip circles, and donkey kicks.

No one wants to do all the work on top -- it's even tougher when you have to look down on a puny chest. Do everyone a favor and strengthen your core and hip flexors and get acquainted with chest day. This workout uses the hips to move the weight so your "thrusting" motion becomes stronger. The best exercises for cowgirl are barbell hip thrusts and bench presses.

This position involves you being partially upright while only leaning a little weight into your partner's legs. This is going to use all the muscles along your posterior chain to stabilize you so you don’t collapse on her. A strong back and hamstrings along with the stabilizing postural muscles will prevent the embarrassment of having to switch positions because your lower back hurts or that you don’t have the strength to hold the posture. The best exercises for this are deadlifts, bent-over rows, and band pull-aparts.

Incorporating these moves into your weekly routine will help strengthen your entire posterior chain while saving you from killing the mood because of your backache, and they will make your overall performance better.

Whether you have your lover up against a wall or any position where you are standing and holding her up you are going to need to be strong. No one wants to feel like they're going to be dropped because you can’t handle their weight. Having a strong set of arms and traps will ensure you can make the most out of this intense position. Curls, shrugs, and heavy farmer's carries will work best.