Exercise helps you perform better in bed not just by delaying orgasm but also by giving you the strength and stamina to perform at your peak longer in bed before getting fatigued. These are just a few of the ways exercise can help with sexual performance.
“When it comes to exercise, it’s not just about increasing endurance or stamina, you also get a huge testosterone boost when you hit the weights,” says Daniel Moore, a certified personal trainer and tantric specialist, “this can lead to a number of benefits both in and outside of the bedroom.”
The key to upping your game in bed is increasing your strength, flexibility, cardio and blood flow. The exercises Moore recommends here are simple, can be done by anyone and can be done anywhere (not just in the gym).
Already working out? Great! You can even add a few of these into your current workout routine.
Kegel Exercises
Kegel exercises are one of the best exercises for improving your sexual performance. Named after Dr. Arnold Kegel, who developed the exercises in the 1940s, Kegels, also known as PC muscle exercises, are designed to strengthen the pelvic floor muscles. These muscles support the bladder and help control urination.
“Kegels is the number one exercise for any man that wants to last longer in bed,” says Moore. Stronger pelvic floor muscles can lead to improved sexual function in both men and women.
For men, Kegel exercises can help improve erection quality and reduce the risk of premature ejaculation.
For women, Kegel exercises can help improve vaginal muscle tone, increase lubrication, and reduce the risk of incontinence.
To do a Kegel exercise, simply squeeze the muscles you would use to stop the flow of urine. Hold the contraction for three to five seconds, then relax for three to five seconds. Repeat for 10 to 20 repetitions.
There are a number of ways to make Kegel exercises more challenging and effective. One way is to do them while standing up. This forces the pelvic floor muscles to work harder to support the body.
Doing Kegels is the best PC muscle exercise. They are simple, easy to do, and can be done anywhere, anytime. Whether you’re looking to improve your sexual health or just want to add a little something extra to your sex life, give Kegel exercises a try.
Push-ups
When it comes to improving your sex life, there are few things more effective than doing a few sets of push-ups every day. This simple exercise can help increase your stamina, strength, and endurance in the bedroom, allowing you to last longer and please your partner more.
In addition to making you last longer, push-ups exercises can also help you go harder and faster during sex. The added muscle will give you the power you need to really drive your partner wild. And if you’re looking to add a little extra excitement to your sex life, try doing some push-ups before getting busy. The extra blood flow to your muscles will make you even more aroused and ready to go.
According to Moore, “Start with 3 to 5 sets of push-ups on your knees first to get used to the movement, improve your form and build up your strength. Aim for 10-12 reps. Once you have good form, work your way up to 3 to 5 sets of regular push-ups. You should do these every day.”
Stomach Crunches
In addition to push-ups, stomach crunches are one of the best exercises that you can do to improve your sex performance. “When it comes to core strength, your abs play a big role,” Moore says. And a stronger core will lead to better performances in the sack.
Standard Crunches
There are a few different ways that you can do stomach crunches. The most common way is to lie on your back on the floor and put your feet flat on the ground. Then, you raise your upper body off the floor and curl your torso towards your knees. You then lower your body back down to the starting position and repeat.
On the Ball
You can also do stomach crunches on a stability ball. This is a great way to add some variety to your workout routine and it can also help to challenge your balance and coordination. To do this exercise, you lie on your back on the ball and place your feet on the ground. Then, you raise your upper body off the ball and curl your torso towards your knees. You then lower your body back down to the starting position and repeat.
With a Medicine Ball
Lastly, you can also do stomach crunches with a medicine ball. This is a great way to add even more variety and challenge to your workout. To do this exercise, you lie on your back on the floor and put your feet flat on the ground. You hold the medicine ball on top of your chest. and raise your upper body off the floor. As you do this, you raise the medicine ball up as well. You then lower your body and the medicine ball back down to the starting position and repeat.
Moore recommends doing 3-4 sets a day, building up to 20-30 reps per set. And if you can add this to your daily push-up routine, even better!
Lunges
Lunges are also great exercises to improve your overall sex performance and stamina in bed. “Lunges are a great way to strengthen the muscles that are used during sex,” Moore says. “They target the quads, hamstrings, and glutes, which are all key players in the bedroom.”
There are a few different ways that you can do lunges. The most common way is to stand with your feet hip-width apart and take a big step forward with one leg. Lower your body down until both of your knees are at 90-degree angles. Make sure that your front knee doesn’t go past your ankle and that your back knee doesn’t touch the floor. Push back up to the starting position and repeat with your other leg.
You can also do lunges with dumbbells. This is a great way to add some extra resistance and challenge to your workout. To do this exercise, you simply hold a dumbbell in each hand. Take a big step forward with one leg and lower your body down until both of your knees are at 90-degree angles. As you lower down, curl the dumbbells up towards your shoulders.
Moore recommends doing 3-4 sets 2-3 times a week, building up to 10-12 reps per set. “This is a large movement exercise that can be tough on the knees, so you don’t have to do it daily,” says Moore.
Yoga
One of the best exercises for sex you can do is probably yoga. It’s a fantastic discipline to practice if you want to improve your sex life. “Yoga helps to increase flexibility and increase blood flow, which can lead to better and more varied sexual positions and more powerful orgasms,” Moore says. It can also help to improve your stamina and endurance, which are both key during sex.
Camel Pose
There are a number of different yoga poses that can help to improve your sex life. One of the best poses is the Camel Pose. This pose helps to increase flexibility in the hip area, which is key to getting into many fun sex positions.
To do the Camel Pose, start by kneeling on the ground with your feet hip-width apart. Then, place your hands on your ankles and lean back. As you do this, you should feel a stretch in your front body. Hold this pose for 30 seconds and then return to the starting position.
Bridge Pose
Another great yoga pose for improving your sex life is the Bridge Pose. This pose helps to increase flexibility in the back and spine.
To do the Bridge Pose, start by lying on your back on the ground with your feet flat on the ground and your knees bent. Then, place your arms at your sides and press your palms into the ground. As you do this, lift your hips and butt off the ground. Hold this pose for 30 seconds and then return to the starting position.
Moore recommends doing these exercises 2-3 times a week. We also highly encourage everyone to try some local yoga classes. You never know, you might find your next fling beside you on the floor!
Squats
Other great exercises for sex are squats. “This exercise is great for toning and strengthening your lower body, which will lead to more powerful thrusts in bed,” says Moore.
There are a few different ways that you can do squats. The most common way is to stand with your feet shoulder-width apart and your hands at your sides. You then lower your body down into a squatting position by bending your knees and hips. You then push back up to the starting position and repeat.
You can also do squats with dumbbells. This is a great way to add some additional resistance and make the exercise more challenging.
Moore recommends doing 3-4 sets of 10-12 reps for this exercise. And if you can add some resistance in the form of dumbbells or a barbell, even better!
Pelvic Lifts
“This is a great exercise to target the pelvic floor muscles, which are key for a healthy and strong sexual response,” Moore says.
To do this exercise, you lie on your back on the floor with your knees bent and your feet flat on the floor. You then lift your hips off the floor and squeeze your pelvic floor muscles. You hold this position for a few seconds and then lower your hips back down to the starting position and repeat.
You’ll find that as you do this exercise, you’ll naturally squeeze your PC muscles as well (Kegels). So you’re really hitting all the right areas. “Remember, the key is to squeeze your pelvic floor muscles as you lift your hips off the floor”, Moore stresses.
Cardio
In addition to strength exercises, adding some cardio to your workout routine can also help to improve your sex performance in bed. “Cardio is great for overall cardiovascular health, which is important for a healthy sex life,” says Moore.
There are a number of different ways that you can do cardio. One way is to go for a run or a jog. Another way is to ride a bike. And if you’re looking for a more challenging workout, you can try climbing stairs.
Moore recommends doing 20-30 minutes of cardio, at least 2 times a week. And if you can mix up your cardio routine by doing different activities, even better!
