Full Disclosure: I am not a fitness professional, This is a routine designed to help women increase their pleasure in the bed. It includes body weight, mobility and heavy weight lifting, Heavy weight lifting is important to strengthen the entire body together. It is okay to substitute dumbbells for the barbell, however with deadlifts and hip thrusts you'll likely quickly lift more than most dumbbells and it will be advised to move on when you are ready. In this routine you can workout at the gym 2 days a week and do the bodyweight routines on other days. It is best combined with at least 30 minutes of cardio such as walking, running, swimming, cycling, dancing, etc. Doing cardio before each workout will help improve circulation and warm up the muscles for best improvement. It is best to perform these exercises for at least a month. Keep in mind kegel breathing by exhaling while pulling in the pelvic floor and then relaxing and releasing while exhaling, especially during core exercises. You may rest when you need. It is important to keep the exercises moderately easy as the exercises aren't meant necessarily to build muscle but to expose the body to pressures and movements best experienced in bed. *** Note : This is not a diet routine. Eating intuitively and cleanly will help build muscle, deliver nutrition and give energy. Balancing carbs, proteins and fat are all helpful to maintain weight and tone muscle. Avoiding fried food, sugar, caffeine and alcohol will produce the best results. It is important you enjoy the body you have now, both mentally and physically. You are already beautiful. There is no perfect body type for sex. You can already do these exercises and you can, will and maybe already enjoy sex. Physically, it is advised to also masturbate at least once a week, which is not included in this workout. No one can really give you pleasure until you can pleasure yourself, which is a totally unique and important experience. You can substitute stability balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.