Want to give your sex life a boost? Hit the gym! Exercise increases energy, strengthens your muscles, helps burn fat and can improve your mood and self-image. Even science says exercise is good for your sex life! A May 2018 study published in the Journal of Education and Health Promotion found "a positive relationship between physical fitness and sexual health."
In addition to cardio (for endurance) and strength training (for those on-top positions), stretching is also important to loosen you up, enabling you to experiment with different positions. So even if you already have a pretty great sex life, try incorporating these 13 best exercises for sex into your workout routine.
1. Start by interrupting the flow of urine when going to the bathroom to get familiar with the PC muscles.
2. Next, your goal will be to increase the squeeze duration, intensity and reps.
3. Don't hold your breath, push down or tighten your stomach, butt or thigh muscles.
4. Work up to five-second squeezes, relaxing in between each contraction, for 10 to 20 reps.
Kegels are one of the best exercises for sex. They improve endurance and control by strengthening the PC and perineal muscles, which can help with erectile dysfunction and premature ejaculation, says Andrew L. Siegel, MD, co-creator of the Private Gym pelvic floor muscle-training program for men.
2. Interval Training
1. Warm-up for three to five minutes
2. Go at full speed, going as hard and fast as you can for at least 30 seconds
3. Slow down for one to two minutes.
4. Repeat this 5 to 6 times.
5. Add these to your workout one to three times a week.
Doing interval training will increase your stamina and endurance, making it a perfect exercise for sex. And you can do intervals just about anywhere — outside on a track, at the park or on a bike, elliptical, stair climber or treadmill.
3. Reclined Butterfly Pose
1. Lie on your back and bend your legs in toward your chest, soles of the feet together.
2. Grab your feet and pull them in toward your chest as you use your elbows to press the knees out. Be careful not to let your head arch too far back, keeping your neck and spine relaxed.
3. Hold this posture for 15 to 30 seconds.
This stretch loosens up your hips and inner thighs, the muscles that are constantly stretched and challenged in a variety of sexual positions. By adding the butterfly stretch to your workout, you'll be strong, loosened up and ready for action!
4. Lying Leg Raise
1. Lie on your back with your legs stretched out in front of you.
2. Raise your straight legs up, stopping when they're perpendicular to your body.
3. Slowly lower your legs back down until they are about an inch off the floor.
4. Repeat 10 times then rest for 30 seconds.
5. Modify by bending your legs at the knees and straightening at the top of the move.
Lying leg raises are another great exercise for better sex, providing an intense core workout, which helps improve thrust, and initiating engagement in the quads and glutes, helping you last longer in upright positions.
1. Start at the top of a push-up with your hands shoulder-width apart and hips level.
2. Engage your abs, squeeze the inner thighs and glutes, tighten the quads and press the heels back so the feet are flexed.
3. Hold for at least 20 seconds and work up to two minutes.
4. Modify by dropping to your knees. For an added challenge, place one foot heel to toe on top of the other and hold for 10 seconds, then switch legs.
Holding a plank is one most effective ways to increase your endurance and stamina at the gym and in the bedroom. Planks give your arms staying power for missionary or other on-top positions. They also strengthen your core, which helps to improve thrust and supports your back to prevent injury.
6. Stability-Ball Crunch
1. Place your middle to lower back on a large stability ball, with your feet about hip-distance apart, planted firmly on the floor.
2. Place your fingertips behind the nape of your neck, roll the shoulders back and slowly lift through the chest to raise your upper body until your abdominal muscles tighten.
3. Slowly return to your starting position and repeat.
This crunch variation requires a lot more balance, stability and core strength than the standard version. And a stronger core means a stronger back, which can often be injured during sex, the ability to balance in a variety of sex positions and improved thrusting ability.
1. Begin in a plank, hands under the shoulders and feet hip-distance apart. Don't let your hips sag too low or lift too high.
2. Lower your chest to the floor.
3. Slowly press back up.
4. To modify, take your feet slightly wider apart or drop to your knees. For added intensity, bring your feet together and your hands in slightly.
Push-ups strengthen your upper body and core, providing increased all-around endurance and enabling you to rock those on-top positions during sex. If you commit to doing them regularly, you'll notice a difference in your staying power, your ability to maintain a strong thrust and your overall core and upper-body strength during sex.
8. Stability-Ball Bench Press
1. Place your middle to lower back on a large stability ball with your feet planted firmly on the floor about hip- or shoulder-distance apart.
2. From a goalpost position (as pictured above), push a pair of dumbbells straight up, directly over the chest.
3. Lower back down to the goalpost position.
The bench press strengthens the pecs, deltoids, forearms, biceps, triceps, lats and abdominals. And being on the stability ball will provide the added core and balance workout — also great for enhancing your bedroom performance!
1. With a dumbbell in each hand at your sides, bend at the hips and knees to squat as low as you can while keeping your back straight. As you lower, raise your arms in front of you to shoulder height.
2. Drive through the heels and slowly rise to standing as you lower your arms back down to your sides to complete one rep.
While any type of strength exercise can increase testosterone levels, squats can also increase blood flow to the pelvic region, making orgasms more intense. They'll also strengthen your lower body for a more powerful thrust both while you're on top and while your partner is on top.
10. Stationary Lunge
1. Stand up straight and tall — holding a pair of dumbbells at your sides.
2. Step one foot forward a few feet.
3. Bend both knees to 90 degrees, stopping when your back knee is an inch from the ground. Be sure to keep your front knee doesn't pass over your front toes.
4. Drive through the front heel to stand back up.
5. Do the same number of reps on each leg.
Lunges are great for building strength, endurance, mobility, balance and core strength. But they also increase blood flow to your pelvic region, enhancing your action in the bedroom. They'll help out when you could use an extra dose of balance and hip flexor mobility or when you'd like to go a little longer.
11. Upward-Facing Dog
1. Lie on your stomach with your legs extended out behind your.
2. Bring your hands to the sides of your chest and lift your torso by pressing through your hands.
3. Lifting all the way up, roll your shoulders back and down, lengthening through the crown of your head so you don't hunch the shoulders into the neck.
4. Breathe regularly for 15 seconds or longer.
5. If you're advanced, your thighs will lift off the ground.
Upward-Facing Dog is a yoga pose that stretches the core and hip flexors, increasing energy and blood flow to the pelvic area. This stretch also protects your lower back for any heavy lifting you do at the gym or bedroom.
12. Seated Straddle Stretch
1. Sit on the floor with your legs wide apart.
2. Lean as far forward as you can comfortably go while keeping your back straight. Reach for your calves, ankles or toes and breathe deeply.
3. With each exhale, take your stretch a little deeper without curving or hunching your back.
4. Hold the position for five to 10 long breaths.
If you sit at a desk or work at a computer all day, the muscles below the waist can get stiff and inflexible. Doing a straddle stretch will loosen things up, bringing blood flow back to the pelvic and groin region. It's also an excellent inner-thigh stretch, which will enable you to introduce some adventurous positions in the sack.
13. Twisting Forward Bend
1. Sit on the floor, extend your left leg out straight and tuck the bottom of the right foot flat against the left inner thigh (right thigh flat on the floor).
2. Twist your torso toward your right knee and wrap your right arm around your back, reaching your thigh if you can.
3. Take your left hand and reach for your calf, ankle or toes.
4. Breathe and hold for about 30 seconds.
5. Modify by reaching both hands toward the outstretched leg.
By now, you've likely realized that yoga and stretching have a ton of benefits for your sex life, and this stretch is no different. The twisting motion stretches and strengthens your core, and the reaching motion limbers up your hamstrings.
- Sexual Desirability and Sexual Performance: Does Exercise and Fitness Really Matter?
- Kegel Exercises for Men
- Male Pelvic Floor Exercises
- Resistance Training and the Older Adult
- Journal of Education and Health Promotion: An investigation of the relationship between physical fitness, self-concept, and sexual functioning
- Endocrine Connections: Exercise training improves free testosterone in lifelong sedentary aging men