Fitness swimmer

Published on November 24th, 2013 | by Healthy Gay Lifestyles

Hump Day

by David Smith

Wednesdays are traditionally known as “Hump Day” because it’s the middle of the week and once you get over that “hump” it’s all down hill to Friday. Everybody knows that but my favorite way to celebrate hump day isn’t for the downhill slope to Friday. It’s for HUMPING!!

A lot of people have said that swimmers make the best lovers and as a swimmer I can tell you this is certainly true. The mechanics of swimming, especially the butterfly and breaststroke are very similar to that of humping. Now sex itself is a fantastic workout and if you get really into it you can burn up to 500 calories an hour. However many people don’t quite have the strength or endurance to last that long and thus the sex doesn’t last that long. It probably isn’t very good either.

Is this you? I am sure you are wondering then what you can do! No Viagra won’t help, that’ll just give you a boner for a few hours but if you can’t do anything with the boner then what’s the point? There are a lot of really good exercises and workouts you can do to get better strength, stamina, power and endurance!

You’ll really want to strengthen and work the muscle groups you will be using. This includes your hamstrings, gluteal muscles (your butt!) as well as your back/core muscles. The core is important for sex because you’ll be using quite a bit of it during, to help you stay balanced, erect (not the kind Viagra helps with) and to really provide that extra little push at the right moment. Now we’re not talking about lifting heavy weights or trying to become buff here. Good sex goes on for a long time so you want to train your body to go for a long time without getting tired. Engaging multiple muscle groups in all types of contractions, concentrically (shortening of muscle), eccentrically (lengthening of muscle) and isometrically (holding position) is important since you do all of that during sex!

Don’t forget about power to! When you get really heated your animal instincts take over and things can get crazy, might break a lamp or put in a hole in the wall. Power-based training combined with endurance training is perfect. Doing an endurance set during rest periods on your power set and you can really become well conditioned as well increase your stamina for all that fun!!

So what are some exercises you can do?


Like I said, swimmers have the best sex! In swimming you are doing a series of pelvic thrusts and powerful movements for extended periods of time. Depends on the stroke of course but especially on the butterfly and breaststrokes (and with the breaststroke you can also practice stroking your breasts!) you can really increase your stamina and endurance with all that power at the same time!

Pelvic Thrust

This one is perfect as it strengthens your hamstrings and glutes! Start with lying on your back (giggle) with your knees up (but not open) and feet flat. Press your shoulders into the floor and lift your hips up toward the ceiling so you are creating a straight line from the knees to your shoulders with your body. Thrust that baby up and down for at least 2 sets of 20! For an extra count of endurance, try holding the pose for 30-60 seconds at a time.








Like I said, the start of great sex means you having a strong butt; squats are a fantastic exercise to not only train for endurance, but power and isometrically. With squats simply have your legs about 2 shoulder widths apart and bend all the way down like your trying to sit in a chair [or onto something else ;-)] Sit back into your butt and keep your back straight, go down past your knees! You can hold this in a down position (isometric) for 30-60 seconds at a time. Pulse it up and down (endurance) for 3-4 sets of 20-30 reps, or add a hop/ explosion off the ground for power with 3-4 sets of 8-12.

Pike Ups

For this one you’ll need to grab some balls (okay just 1) or strap on a suspension trainer (TRX). From there you will rest your legs on the ball (or feet in the straps) and hold a plank. Keeping your legs straight you will bring your knees to your chest by raising your butt to the sky. Essentially forming a pike, and then bring it back down to a plank. This is a very challenging and engaging exercise for your core and especially your glutes! I recommended doing 3-4 sets of as many as you can!







Ever read the Karma Sutra? Practicing Yoga is not only a fantastic way to increase your flexibility but your isometric endurance (holding poses) and can really help you learn some fun and hot tricks that definitely translate to the bedroom, nothing like a few extra things for an encore!











These are all great exercises to add to your routine to help celebrate your hump day and really increase your stamina, endurance and performance for when it really counts!


David Smith is an exercise professional and specializes in exercise, nutrition and wellness programs for the GLBT community. He is the owner of Stonewall Fitness and is working to bring the LGBT community together through physical activity.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet and to unite the LGBT community by breaking down the stigmas and barriers often associated with exercise and fitness to make it accessible for everybody. He currently leads several fitness programs, one on one personal training and athletic conditioning programs. He is a regular contributor to MileHighGayGuy and HealthyGayLifestyles with articles in regards to physical activity, health and wellness.

In his personal endeavors, He is also an active athlete having competed in swimming, taekwondo, triathlon and running events. Highlights of his athletic career include winning six medals and setting a meet record at the 2010 Gay Games in swimming. Competing on the national collegiate level in taekwondo and swimming, training to compete in his first full Ironman, having completed several half Ironmans and finishing severak marathona. David currently swims and coaches with the Denver Squid Swim Team and is training for the 2014 Gay Games and to swim the Greek Isle’s as well as run the original marathon course from Marathon to Athens, Greece. He holds a Bachelor’s of Science in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness.


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