When you look at millionaires like Bill Gates and popular bands such as the Beatles, one common theme is exposed upon examination of their success: they each spent at least 10,000 practicing before they made it big. Bill Gates spent hours upon hours on a time-share computer starting at age twelve and the Beatles performed live over 1,200 times before their big break. Books have been written on this “10,000 hour” idea, which states that in any field, from business to fine arts, it takes about 10,000 hours of practice to be considered a master at your skill.
What does this mean for sex? It means we’re all probably way behind in becoming the bedroom experts we’d love to be. Never fear, there are ways to practice and prepare for the bedroom without actually engaging in intercourse (and yes, the hours spent on these exercises count toward your 10,000 hour goal 
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Arms/Shoulders
attributed to Victoria Garcia
Make sure you get in some good workouts to strengthen your arms and shoulders because these areas are worked intently during love-making. Pushups, Chaturangas, reformer work in Pilates and resistance band exercises are all great options.
Abs/Core
attributed to Ruxor
No matter what position you’re in, your core is at work. A stronger core means stamina, flexibility and strength in and out of the bedroom. Pilates has some of the best ab workouts and if they are done correctly, the results are amazing. This is a good video with a 10 minute Pilates routine targeted for abs. Please keep in mind if you are not familiar with Pilates, this may be useless or too difficult. Every movement should involve an engaged core, otherwise you will put strain on your neck and back or you won’t feel the exercise at all. The Pilates Golden Rule: If it hurts, stop, and if it’s easy, you’re doing it wrong.
Cardio
attributed to Ed Yourdon
This is just as important as a good core. Your stamina needs to be tip-top! Keep your heart rate elevated for 30 minutes at least 5 times a week in any way you choose; spinning, running, swimming, or even a steamy session with a partner – whatever gets your blood pumping!
Flexibility
attributed to RON SOMBILON MEDIA, ART and PHOTOGRAPHY
Yoga and Pilates, in my opinion, is the best way to get flexibility but it doesn’t happen overnight. It takes time and unless you are a ballerina, you will have to work everyday to accomplish more flexibility. Any stretch you perform, make sure to hold it for 10 full breaths and try to stretch further on each exhale.
Pelvic Floor
After the article on Vaginal Physical Therapy, I think we all know how important it is to keep our pelvic floor muscles in tip-top condition. Doing Kegel exercises daily, especially if you add geisha balls, will give your pelvic muscles the exercise they need. Lelo offers Luna Beads (which come in two sizes, the regular and mini) that you can wear discreetly all day long for a great work out.
