halo exercise

Illustration: David Wyffels

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Halos and Full-Circle Planks

What they work: Shoulders, arms and core

Leads to better sex because: Any position where you need to brace yourself against something (headboard, wall, kitchen counter) or hold up your own body weight requires a strong core and a strong upper body, says Locker.

How to do Halos: Grab a medium-weight dumbbell and stand with your feet shoulder width apart, core tight. Lift the weight over your head and slowly circle it around your head like you're tracing a large halo. Keep your back flat when you have the weight lifted—don't let it arch. If you feel wobbly, you can get into a split stance for more stability, says Stanley, with your feet shoulder width apart but your right foot about a foot in front of your left (or vice versa). This is a great one for men to do too, especially if they're typically on top. Couples workout, anyone?

How to do Full-Circle Planks: Start in a plank position on either your hands or your forearms. Hold for 30 seconds, then switch to a right-side plank, where your body is turned to the left and you're supporting yourself with your right hand or forearm. Hold for 30 seconds. In a controlled motion, flip over into a backward plank, supporting yourself with your hands and facing up toward the ceiling instead of down toward the floor. Your shoulders should be over your wrists and legs should be straight. (If flipping over is too difficult, it's fine to come out of the side plank and reposition yourself into a backward plank.) Hold again for 30 seconds, then switch to a left-side plank and hold for another 30 seconds. Once you feel comfortable with those holds, try adding some hip movement. You can move your hips from side to side in any of the planks or move your hips in a circle if you're up for a challenge, says Stanley. The key is to move just your hips—try to keep the rest of your body still.