Life / Health

The 50 Shades of fitness - workout plan promises to get you in shape for crazy sex

Throughout the Fifty Shades trilogy, the main protagonists, Anastasia Steele and Christian Grey have “ridiculous, off the hook sex” every other day, Kristen James, the fitness trainer behind the 50 Shapes Workout tells Metro.

“I kept hearing women say, ‘Who has the stamina or the flexibility for that kind of sex?’

“Anastasia wasn’t just on her back. She was contorted all over the place.”

But that’s fiction. According to James, women are exhausted. “They don’t have enough stamina in the bedroom.”

James wanted her workout to help women look and feel better. “You should never have to turn the lights off during sex. I want them to develop the strength and confidence to reenact the crazy positions described in the books.”

The 50 shapes workout

The Pilates based exercises are designed to help you execute moves from the book. “The better you feel about your physical appearance, the more empowered and able you are to pleasure yourself and your partner,” says James. “Over time, the workout will create long, limber muscles and help you bend over in a pair of really high heels.”

Here’s what it will help you achieve:

A strong core

With age, women tend to hold body fat around the mid-section. The stomach area is what women dread the most, explains James, but doing moves that work your core will tighten things up. “A man likes to grab on to a nice cushy bum. Not a flabby tummy. Develop your core strength here (abs, obliques, lower back) and everything becomes much easier to execute,” she adds.

Your abs will be on fire by the time you’re done with the workout.

A taut pelvic floor

Kegel exercises will intensify your orgasms, says James. “After childbirth, the muscle is all stretched out and women may become a little less sensitive. Your pelvic floor is a muscle. If you strengthen it by doing Kegels, it will get so tight and taut so that when you do reach climax — sensations will be 10 times more powerful.”

Get started by doing three sets of 10 James’ Seductive Squats a day.

Toned legs & bum

Doing the Lusty Lunges will target the little pockets of cellulite that tend to appear on the side of the thighs. The Bend Over Better move will tighten your glutes. Stick to the workout for 30 minutes, three times a week for “a better, bolder sex life.”

Sample sexercises

James says she  incorporated more flexibility training and core strength into common exercise routines.  “All you need is a mat and chair. And a bed for later.”

Seductive Squats

Stand with your feet wider than hip width apart and turn your toes out 45 degrees. With a neutral spine, elevate up onto your toes and lower your hips down to knee height. As you return up, perform one Kegel contraction.

Bend Over Better

Stand with your feet hip width apart, toes facing forward. Soften your knees. With your back flat, extend forward touching your toes. As you rise, elevate up onto your toes and extend your arms overhead.

Lusty Lunges

Stand with your feet wider than hip width apart and your toes facing forward. Lunge to the side deeply into one leg being sure to sit back into your glutes as you descend. Reach for your toe with the opposite hand as your other arm reaches overhead allowing for some rotation to your spine.

To purchase the 50 Shapes Workout, go to

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