The sex positions that secretly tone your whole body

Who said fitness can only happen at the gym? A new playful analysis by ZAVA, the online healthcare provider specialising in weight loss, has found that women are engaging far more muscles than they might think during intimate moments. 

Forget the outdated “pillow princess” stereotype, the bedroom can double as a mini gym, with positions that secretly tone the core, glutes, and thighs while burning a surprising number of calories. The research reveals that pleasure and physical power go hand in hand.

Often labelled as the “classic” or even the low-effort position, missionary is far more active than it seems, especially for women. During around fifteen minutes of an intense session, the average woman can burn approximately 39.38 calories while engaging key muscle groups. The core works constantly to stabilise the pelvis, while the glutes and inner thighs activate when lifting the hips or matching a partner’s rhythm. The hip flexors also come into play when legs are bent or raised, helping maintain control and balance. Despite its reputation for stillness, this position quietly builds endurance and stability through sustained, low-to-moderate effort.

Men burn around 68.9 calories in fifteen minutes. They actively engage the chest and shoulders to control thrusting, the arms for supporting body weight and maintaining pace, and the core and lower back to stabilise the pelvis and match their partner’s rhythm, while the glutes and quads provide power for sustained motion.

Spoon

For those looking for a gentler connection that still engages the body, spooning is the go-to. It’s a slow-burn position that’s all about comfort and closeness, yet it still works muscles in subtle ways. An average woman can burn roughly 39.38 calories in fifteen minutes of more active movement. The core engages gently to hold the hips in position, while the inner thighs and glutes activate with small, rhythmic motions. The arms also play a supportive role, either for balance or by wrapping around a partner. It’s ideal for those who prefer a softer pace without losing that physical engagement.

Men burn around 63 calories. Their arms and shoulders actively support the upper body as they hold and guide the partner, while the core and obliques maintain alignment, and the glutes subtly stabilise the hips during rhythmic motion.

Cowgirl

When it comes to taking control and getting a serious workout, cowgirl reigns supreme. This position burns an impressive 78.75 calories in fifteen minutes and requires real lower-body strength. The quads support much of the body’s weight, especially when upright, while the glutes take charge during each movement. The core works overtime to maintain balance and rhythm, and the calves engage when up on the toes or maintaining a low squat. Between balance, endurance, and cardio effort, this position proves that pleasure and power go hand in hand.

Men burn around 47.25 calories. Their muscles are less taxed than women’s, but the core and lower back work to stabilise the pelvis, while the chest and arms assist in holding steady and supporting minor thrusting. The glutes and quads help maintain position and adjust to the partner’s movements.

Reverse Cowgirl

For those who love the physicality of cowgirl but want to spice things up, reverse cowgirl offers all the same engagement, with a twist. Facing away requires extra stability, meaning the core, particularly the obliques and lower back, are constantly activated to maintain posture. The quads and glutes provide the strength for vertical movement, while the hip flexors stretch and stabilise throughout. This position burns around 74.81 calories in fifteen minutes of intensity, combining flexibility, control, and a touch of daring.

Men burn around 39.38 calories. They engage the core and chest to maintain thrusting while adjusting to the partner’s movements, the arms and shoulders support the upper body for stability, and the lower back and glutes stabilise the hips to keep alignment as the partner moves independently.

Doggy

A long-time favourite in the UK, doggy style might appear to put the other person in control, but it actually demands plenty of strength and coordination from both partners. With around 49.22 calories burned in fifteen minutes, women still use multiple key muscle groups. The core helps maintain stability and alignment, the arms and shoulders support the upper body, and the glutes and hamstrings engage when pushing back or matching rhythm. Even when not “in charge,” this position shows that there’s no such thing as being inactive.

Men burn approximately 74.81 calories. The position requires strong engagement of the arms and shoulders to support weight while thrusting, the chest and core drive motion, and the glutes, hamstrings, and lower back stabilise the hips to maintain control and alignment throughout.

Standing

For those ready to take things beyond the bed, the standing position turns intimacy into a balance challenge worthy of a fitness class. Burning roughly 59.06 calories in fifteen minutes, it’s one of the most demanding positions for both strength and coordination. The core and lower back maintain posture, the glutes and hamstrings stabilise the hips, and the arms provide leverage and support, especially if bracing against a wall or partner. The quads fire up too, particularly when standing on tiptoe or being partially lifted, creating a moderate-to-high intensity workout that tests endurance and stability alike.

Men burn about 78.75 calories. They actively use their arms and shoulders to support the partner’s weight, the core and lower back maintain balance, the chest and biceps generate thrust, and the glutes, quads, and calves work constantly to stabilise the legs and maintain upright posture.

Crystal Wyllie, doctor at ZAVA, adds: 

“The UK is facing a growing health challenge, with obesity rates continuing to rise and many people struggling to find ways to stay active. The good news is that exercise doesn’t always have to be long, painful, or confined to the gym. Activities that are fun and engaging, even those in the bedroom, can help increase your heart rate, activate major muscle groups, and burn calories, all while enjoying yourself.

It’s important to challenge the outdated ‘pillow princess’ stereotype. Women are far from passive during intimate moments, with some positions providing excellent engagement for the core, glutes, quads, and other key muscles. These moments offer a low-pressure, enjoyable way to get moving, helping to improve strength and tone gradually without risking injury.

Consistency is key. Treating these activities as part of a broader approach to fitness can help build a foundation for more structured workouts. For those looking to lose weight or become more toned, bedroom activity can be an approachable introduction, which can then be complemented with other low-impact sports or activities such as yoga, pilates, swimming, or brisk walking. By combining fun, movement, and variety, it’s possible to improve fitness while also enhancing connection and wellbeing, proving that physical activity doesn’t have to be boring or punishing to be effective.”