Natural Pilates instructor Stefani Bertoncini’s passion and expertise has brought her all around the world. Originally from Australia, she lived in London until a women’s fitness brand brought her to Dubai where she established herself as a leading trainer in the fitness industry.

Bertoncini eventually brought her talents to Los Angeles where she has since earned a high-profile roster of clients, including Naomi Campbell, Zedd, Emmy Rossum, and Jennifer, Sistine and Sophia Stallone. In fact, she spent the last year working closely with Madonna in preparation for her surprise appearance at the 2021 MTV Video Music Awards and the launch of her concert film, Madame X.

Amid what is sure to be a crazy schedule, Bertoncini let us in on a bit of her expert knowledge. Read on for five pilates moves to better your sex life.

Diaphragmatic Breathing

• Connects your breath to your pelvic floor
• Brings awareness to your pelvic floor muscles
• Amazing destress exercise
• Helps ladies get in the mood

Lay on your back, place one hand on your chest and one hand on your belly. Inhale through your nose and let only your belly move as your navel raises to the sky. Exhale out of your mouth and let your belly release. At the same time connect, lift and contract your pelvic floor muscles.

Do 2 sets of 15 breaths.

Pelvic tilts with Pilates ball between knees

• Connects you to your breath
• Belly breathing
• Contract pelvic floor muscles
• Contract inner thigh muscles by squeezing into ball

Lay on your back, bend your knees at 90 degrees, begin to arch your lower back off the mat and on your exhale squeeze your knees into the Pilates ball and flatten your back onto the mat. You can also perform hip circles or tilt hips from side-to-side as you advance with your pelvic tilts.

Do this 20 times.

Glute Bridges with Weights

• Strengthens glutes and lower back
• Helps increase blood flow to lower part of your body
• Adding a challenging weight resistance can increase libido

Lay down with your upper back and shoulders on the Pilates box. Place heavy weights on top of your hips; you could even add a booty band around the top of your knees. Walk your feet under your knees, begin to lift and lower your hips and feel the booty burn.

Perform this exercise until your booty is fatigued.

Sumo Squats with a Pulse

• Strengthens lower body
• Increases blood flow to pelvic region
• Can increase libido

Stand with your legs wide and slightly turned out. Start to squat but at the bottom of the squat, do one pulse and then stand up.

Do this 20 times.

Plank or Burpees

• Boosts stability
• Increases stamina in the bedroom
• Increases blood flow throughout your body
• Mood booster
• Helps prevent back pain
• Strengthens core

Walk your hands under your shoulders, lengthen your legs out and hold an isometric plank position. If you're feeling it, start to perform a burpee. To perform a burpee, jump your knees in towards your chest, stand up and jump off the floor. Bend your knees and jump back into plank position.

Repeat this for 20 burpees or hold plank for 2 sets of 1 minute.

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