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Best Exercises for Sex: 7 Exercises That Can Improve Your Sex Life

An image of a man stretching before a run

Not all physical activity is created equal. This is true for most types of exercise, with sex being no different. Sure, you are exerting plenty of energy; however, the calories in which you are burning compared to what you would burn in the gym are seemingly insignificant.

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This is only one reason it’s important to get in the gym. But one thing we’ve yet to mention is, how can exercise improve your life in the bedroom?

In both men and women, studies have shown just how important exercise can be for sexual health.

One study1 in particular took a look at men and vigorous exercise. Subjects were a population of sedentary middle-aged men placed in a vigorous training routine for nine months. These men reported an increase in sexual activity, improved sexual function and overall greater satisfaction. It’s no surprise that the men whose fitness levels increased the most had an equal improvement in their private lives as well.

An image of a woman resting during a workout.

For women, exercise can be a great way to naturally increase sexual desire and arousal. One study examined intense exercise and arousal. A group of women who performed intense cycling for 20 minutes and followed it up by watching an x-rated movie actually showed greater physiological arousal than the group of women who didn’t exercise beforehand. The levels of arousal could be studied via blood flow.

LEARN MORE: How Not Exercising Affects Your Sex Drive

When it comes to sex, arousal and satisfaction aren’t the only benefits you can get from exercise. You know that saying, confidence is key? Well, same goes for sex. If you’ve been working hard in the gym, chances are you’re going to be feeling better about yourself too. Other benefits from exercise that could directly correlate to your sexual activity include an increase in strength, flexibility and stamina.

Regardless of what the status of your sex life is, incorporating exercises that could increase your sexual health and performance are always a good thing. From cardio to strength training, there are an abundant amount of ways to increase the activity in the bedroom.

So what are some exercises both men and women can perform to improve their sexual health?

An image of a woman doing a yoga pose.

5 Exercises to Help Improve Your Sexual Health

  • Kegels
  • Planks
  • Squats
  • Hip thrusts
  • Butterfly pose
  • Push-ups
  • Upward-facing dog

1. Kegels

For men, kegels help to strengthen your pubococcygeus (PC) muscles and perineal muscles. Together, these muscles are extremely important in maintaining erectile rigidity. For women they help improve the strength of your pelvic floor muscles.

Not sure what these PC muscles are? Try to stop the flow of urine while you pee. Those are the muscles we’re talking about.

Once you’re familiar with the muscles, the goal will be to squeeze these muscles for as long and hard as you can, increasing the reps and intensity as the get stronger.

While you can really do kegels anywhere, it would be helpful to do them lying down on your back first so you can fully focus your attention the contraction and release of the muscles.

2. Planks

Planks are one of the most popular ab exercises and for good reason too. Core is often underestimated in everything we do, however it plays a much larger role than you may think. This includes its role in sex.

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The plank pose itself is one of the best ways to develop strength and rigidity throughout your whole body, especially your core. But how do you do it?

You can start the position on all fours, by either starting with your elbows on the ground and legs extended together. Or if that’s too easy, start with your hands flat on the ground with your legs extended. You want to act like you’re pushing yourself off of the floor. Make sure you’re squeezing your butt low and that your pelvis is in line with your body. Try holding this pose for three sets of 30 seconds at a time and work your way up from there.

Too easy?

You can try lifting up one of your legs and holding it during the duration of the plank, or even adding some weight to your back for a more advanced move.

3. Squats

Lower body exercises are absolutely key for getting the blood flowing to your legs and pelvic region, which means a bigger, stronger orgasm. All lower body exercises can be beneficial, but especially strength exercises like squats and lunges.

There is a number of ways you can squat but let’s cover the basics for now. You can choose between a dumbbell or barbell depending on your level of fitness. If you’re using dumbbells, you’ll want to pick up the dumbbells and hold them by your side.

Lower body exercises are absolutely key for getting the blood flowing to your legs and pelvic region, which means a bigger, stronger orgasm

With your feet a little wider than shoulder width apart, hinge at the hip and bend at the knee, beginning to lower yourself and squat. Squat to as low as you feel comfortable and stand back up. Depending on the weight, start with 3 sets of 10 repetitions and increase your weight from there.

4. Glute Bridge

While glute bridges may feel awkward to do in the gym at first, the results will be worth it. Glute bridges can be done weightless or with a barbell depending on your fitness levels. These bridges (similar to hip thrusts) are a key player in improving your squat and deadlift, improving your glute power, increasing your muscle mass and improve your pelvic floor muscles as well.

You can start this exercise by laying on the ground with your knees bent at a 45-degree angle. Keep your arms on the floor by your sides with your palms facing down. Begin to thrust your hips up in the air and squeeze your butt. When your hips are extended, you’ll want to make sure that your knees come to a 90-degree angle. Add these into your workout routine for three sets of 10, pausing and squeezing your butt at the top each time.

5. Butterfly Pose

While strength training is extremely important to improving your health both in the gym and in the bedroom, so is stretching. Poses such as butterfly pose, happy baby and straddle pose are great for getting in a good stretch in your groin, pelvis, hips and hamstring muscles.

To perform the butterfly pose properly, lie on your back and bend your legs in toward your chest. As you do this, grab your feet and pull them into your chest as far as you can pull as your elbows press your knees outward. Try holding this as deep as you can for 15-30 seconds at a time.

6. Push-Ups

You can find pushups within almost any exercise routine and that’s because, well, they’re effective. They’re a great workout for your upper body and core as well as being a convenient exercise that you can do pretty much anywhere. Not able to do a full pushup? No worries. There are plenty of variations to keep you strong for those times on top.

You can start similar to a plank position, on all fours will your legs extended straight. Keep your core tight. Your hands should be directly under your shoulders. To complete the movement, simply lower yourself to the floor and then push yourself back up. If you’re lacking the upper body strength right now, try starting on your knees and pushing yourself up from there.

If you want a more advanced, explosive movement, try clap push-ups instead. For these, instead of stopping at the top of the push-up, push yourself up high enough to clap your hands together in between before placing them back on the ground. Push-ups can be performed for three sets of 10 and increased as they get easier.

7. Upward-Facing Dog

Another go-to stretch for anyone active (but especially active in the bedroom) is upward-facing dog. This yoga pose is a popular one for lifters, bodybuilders and all athletes alike. But how does it benefit your sex life?

For starters, it stretches your core and hip flexors and gets the blood flowing to your pelvic region. This is especially important if you’re sitting for a good portion of the day.

To get a good stretch in your back, start by laying on your stomach with your palms to your sides and your legs extended behind you. Lift your chest and torso and press yourself up by pushing through your hands. Lift your shoulders back and be sure you aren’t hunching your neck and shoulders together. Hold this pose for 15-30 seconds at a time and breathe deeply.

An image of a man walking with a yoga mat.

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When it comes to the benefits of exercise, there are too many to count. With one of those benefits being a better sex life, why neglect it? Practice these moves in the gym to improve your life both in and out of the bedroom.

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Citations and Source

1.
White J, Case D, McWhirter D, Mattison A. Enhanced sexual behavior in exercising men. Arch Sex Behav. 1990;19(3):193-209. [PubMed]
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Stephanie Lodge

Stephanie Lodge is a health and wellness writer, nutritional consultant, food photographer and power athlete with a passion for health. She is the founder of The Athlete's Kitchen, a website that provides its audience with the latest news and recipes for your individual health needs.
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