The 50 Shapes Workout
50 Shapes creator Kristen James demonstrates the Seductive Squat Courtesy of Kristen James Fitness
The infamously erotic 50 Shades of Grey, has spawned an upcoming feature film, a cookbook, and now a workout. Manhattan-based fitness expert Kristen James, NY Metro Area Fitness Manager for Equinox Fitness Clubs, turned to E.L. James’s novel as inspiration for a comprehensive strength training workout that elevates flexibility, stamina, core strength and confidence inside and outside of the bedroom.
“It’s like training for the sport of sex,” James says. “The purpose is not just to pick up and put down weights—you don’t do that all day long.” Essentially, it’s functional fitness for the bedroom. “You have to be fit to have great sex,” James says.
Each of 50 Shapes’ 13 moves, with cheeky names like Bend Over Better, Risqué Rotations, and the Great Release Stretch, are designed to prime the body for Christian-and-Anastasia-level action. The 30-minute workout incorporates Pilates movements and strength training elements to build overall flexibility, stamina, strength and tone while targeting specific hot spots. Multiple moves incorporate kegel contractions (there are nearly 100 packed into the routine).
“When you strengthen the pelvic floor, it can contract stronger, harder, better,” James says. “This improves your likelihood of having an orgasm and intensifies it when you do have one.”
James recommends doing the 50 Shapes Workout three times a week and supplementing it with cardiovascular exercise to accelerate results.
“It’s a real workout. You’ll see benefits in your overall strength,” James said.
While the program was originally available only to James’ private clients, she now offers a $10 digital version of the entire workout on her website for instant download to an iPad or laptop.
Test-drive some sexy 50 Shapes moves:
Seductive Squats (pictured above)
1. Stand with your feet wider than hip width apart and turn your toes out to 45 degrees.
2. With a neutral spine, elevate up onto your toes and lower your hips down to knee height.
3. As you return up, perform one Kegel contraction.
Bend Over Better
1. Stand with your feet hip-width apart and toes facing forward. Soften your knees.
2. With your back flat, extend forward, touching your toes.
3. Use your core to pull your torso back up. As you rise, elevate up onto your toes and extend arms overhead.
Dirty Diamonds
1. Lie on your back with your legs extended at a 90 degree angle and the soles of your feet facing the ceiling. Allow only your heels to touch, and point your toes out at a 45-degree angle.
2. Lower and bend your knees out to the sides as low as you can.
3. Extend them back up to the ceiling as you lift your tailbone off the ground and contract your abs. Perform one strong Kegel at the top of every movement.
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