Stand with your feet slightly wider than hip-width apart with your toes pointed slightly outward. Look straight ahead, with your arms out and parallel to the ground. Check that your back is neutral (neither rounded nor over-arched). Squat by sending your hips backward and then bending at the knees, keeping your knees in line with your feet. Aim to get your hips parallel to or lower than your knees. Return to your starting position. Do 2–3 sets with 15–20 reps each. This may seem like a lot of reps, but with these workouts you want to eventually mimic the extent to which these muscles are used during sex. "What tends to happen is people get very fatigued," says Schmit. "They work out for these two-minute intervals but they're not in a sexual position for that brief. Train for what you're actually going to be doing."