Exercises for Better Sex – All You Need to Know

How Exercise Improves Your Sex Life

Wondering how exactly exercise can make you enjoy better sex? Well, here are the main ways exercise can help your sexual health:

How Exercise Improves Your Sex Life

Improves blood flow

Regular exercise helps enhance circulation by strengthening the heart and keeping blood vessels healthy. Improved blood flow means more oxygen and nutrients reach your muscles and organs, including those involved in sexual function.

This can lead to stronger erections in men, increased sensitivity and lubrication in women, and heightened arousal for both.

Reduces stress

Exercise is a powerful stress reliever. It helps release endorphins, which work as brain natural mood boosters.

A review in the Journal of Social and Personal Relationships notes that when you’re less stressed, your mind is more focused and present, allowing you to fully enjoy intimacy.

Chronic stress, on the other hand, can lead to fatigue, anxiety, and lowered libido, so reducing it through physical activity can have a direct positive effect on your sex life.

Builds endurance

Engaging in regular aerobic and strength-training exercises builds your stamina and cardiovascular health. The Aging Male Journal notes that this increased endurance helps you sustain physical activity for longer periods, including during sex.

It also means you’re less likely to feel tired quickly, allowing for longer and more satisfying sexual experiences.

Boosts confidence

When you exercise regularly and see improvements in your strength, fitness, or appearance, it often leads to higher self-esteem. Feeling better about your body can translate into greater sexual confidence and openness.

This confidence can reduce performance anxiety and promote a more relaxed, enjoyable sexual connection with your partner.

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Best Exercises for Better Sex

Here are some of the top exercises that can improve your sex life:

Cardio (like walking, running, swimming)

• How it helps: Boosts stamina and heart health.
• Try this: Walk briskly for 30 minutes a day, five days a week.

Core workouts (planks, crunches)

• How it helps: Strengthens your abs and lower back for better movement and support during sex.
• Try this: Do 3 sets of 20 crunches or hold a plank for 30 seconds.

Exercise can boost your sex drive by increasing blood flow to your genital organs. It also helps reduce stress and improve self-confidence. — Dr. Rena Malik, MD

Strength training (squats, push-ups)

• How it helps: Builds muscle, increases energy, and improves confidence.
• Try this: Do 10 squats and 10 push-ups, 2–3 times a week.

Flexibility exercises (yoga, stretching)

• How it helps: Makes sex more comfortable and allows for more variety.
• Try this: Do 10 minutes of light stretching after your workout.

Pelvic floor exercises (Kegels)

• How it helps: Strengthens muscles that support better orgasms and control.
• Try this: See below for how to do Kegels.

The Role of Pelvic Floor Exercises

Your pelvic floor muscles form a supportive sling at the base of your pelvis. These muscles play a big role in sexual function, bladder control, and core stability.

Now, strengthening your pelvic muscles can lead to better orgasms, more control during sex, and even help with issues like premature ejaculation or vaginal tightness.

Kegels for Women

Why it matters:

Stronger pelvic floor muscles can improve vaginal tone, increase sensation during sex, and make it easier to achieve orgasm.

How to do it:

1. Find the right muscles - Try to stop your pee midstream (only to locate the muscles, not regularly). The muscles you use are your pelvic floor muscles.
2. Tighten and lift - Contract those muscles like you're holding in pee or preventing gas.
3. Hold - Keep the squeeze for 3–5 seconds, then fully relax for 3–5 seconds.
4. Repeat - Do 10–15 repetitions, three times a day (morning, afternoon, and night).

Tips:

• Do not hold your breath.
• Don’t squeeze your stomach, thighs, or butt—only the pelvic floor.
• You can do Kegels while sitting, lying down, or even standing.
• Results may take a few weeks, so stay consistent.

Kegels for Men

Why it matters:

For men, Kegels can improve erections per day, enhance stamina, and help with ejaculation control. They also support prostate and bladder health.

How to do it:

1. Identify the muscles - While urinating, try to stop the flow midstream (just once to locate the muscles). These are your pelvic floor muscles.
2. Contract and lift - Tighten the muscles as if you're trying to stop urinating or prevent passing gas.
3. Hold - Maintain the squeeze for 3–5 seconds, then relax for the same amount of time.
4. Repeat - Perform 10–15 reps, three times a day.

Tips:

• Keep the rest of your body relaxed.
• Don’t use your abs, thighs, or glutes.
• Start with shorter holds (1–2 seconds) if needed, and build up gradually.
• Try doing them in quiet moments, during a meeting, while watching TV, or lying in bed.

To further your understanding and see these exercises in action, watch this helpful video. It provides a detailed 10-minute routine specifically designed for men to improve pelvic floor strength and control.

Flexibility and Stretching for Better Sex

Did you know that being flexible helps make sex more comfortable and fun? Well, it allows you to move more freely and try new positions without pain.

Easy stretches to try

• Hip stretch: Sit on the floor, bring the soles of your feet together, and gently press your knees down.
• Child’s pose (yoga): Kneel, stretch your arms forward, and lower your body to the ground.
• Cat-cow (yoga): On hands and knees, arch your back (cat), then drop your belly (cow). Repeat slowly.

Tip: Do these for 5–10 minutes a few times a week.

Tips for Making Exercise a Habit

Sticking to a routine can be tough, but here are some tips:

• Start slow: Begin with short workouts and build up.
• Find what you enjoy: Choose exercises that feel fun, not like a chore.
• Work out with a partner: Stay motivated and support each other.
• Stay consistent: Aim for a little movement each day.
• Celebrate progress: Notice how you feel better, stronger, and more confident.

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