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8 Exercises for Better Sex Life

exercises to boost sexual lives
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Let’s Break it Down

When you’re trying to please your partner in bed, a weak core can lead to early exhaustion and poor cardio health can leave you gasping for air in the middle of intercourse. In any case, being in good shape makes any sexual activity easier and more enjoyable for both, you and your partner.

There is scientific evidence that regular exercise can improve sexual function and that men who exercise more are less likely to experience erectile dysfunction. While regular exercise is an excellent place to start, some exercises are better than others for men’s sexual health and wellbeing.

Working out three to four times per week can significantly improve your sexual technique, flexibility, and endurance. You may not want to discuss it at your gym induction, but you can improve your sexual athleticism through training.  Following are some exercises that one should engage in for better performance in bed.


Strength training could be exactly what your sex life needs. Weight lifting stimulates the production of testosterone, which is the primary precursor to male sex drive. Indeed, some studies have linked short bursts of intense exercise, such as weight lifting, to higher testosterone levels. If you’re a newbie, start with doing push-ups, pull-ups, sit-ups, and crunches and then advance to lifting weights. Upper body is especially used during sex to turn and support your body, so strengthening the shoulders, chest, and abs is vital. Always proceed with caution when lifting weights and take regular advice from experts to prevent injuries.


Kegels are considered a good exercise for men because they improve endurance and control by toning the pubococcygeus (PC) muscles, these muscles control the flow of urine. This exercise helps to strengthen the muscles in your pelvic floor, resulting in improved repetitive movement for better sex. The PC muscles are the most active muscles during sex, they help in increasing blood flow into the groin. Also, by contracting the pelvic muscles right before hitting orgasm, one can delay ejaculation. To do these functions properly, one needs to train and maintain this muscle group. To perform a kegel exercise you need to squeeze your pelvic muscle for 10 seconds, and then release it. Repeat it till failure.

Fast Walking

In a study of 31,000 men over the age of 50, Harvard researchers discovered that aerobic exercise reduced the risk of erectile dysfunction by 30% (ED). Another study found that aerobic activity that burns at least 200 calories per day (equivalent to fast walking for two miles) can prevent ED. 

Brisk walking is thought to help Erectile Dysfunction by improving circulation and blood flow. Running, fast walking and other aerobic activities keep your blood vessels clear. As a result, erections can become stronger and last longer. Running and brisk walking, for example, release endorphins, which can improve sexual performance.


During sexual activity, your core is heavily engaged. As a result, having a strong core means having better sexual performance. When it comes to core strength, the plank can be a natural addition to the routine.

Begin on your hands and knees, with your hands directly beneath your shoulders. Push your knees up, keeping a straight line from your feet to the top of your head. With your toes, press into the floor. Hold this position for 30 seconds while engaging your core (or as long as possible). Rest and then repeat. 

Seated Straddle Stretch 

This type of stretch loosens the muscles below the waist, which is especially beneficial if you spend a lot of time sitting at work. This will increase the sensation in your nether region by returning blood flow to the pelvic and groin regions! Sit with your legs wide apart. Lean forward slowly, keeping your back straight and reaching for your toes. Maintain the position for 10-20 seconds (depending on your stamina). Repeat as many times as possible. With a strict exercise routine, you can surprise your partner in the bedroom with some adventurous positions while also ensuring her pleasure is taken care of. 


Squats are an excellent exercise for increasing sex because they increase testosterone levels and blood flow to the pelvic region (making orgasms more intense). They’ll also make your lower body stronger so you can make a stronger thrust both when you’re on top or on the bottom. 

Squats can become a part of your exercise program, improving your stamina and endurance in the bedroom, depending on how many you do and the intensity of the movement.

Twisting Lunges

Lunges engage key muscles and improve flexibility, both of which will be useful in the bedroom.

Place your hands on your waist and stand straight with your feet hip-width apart.

Step forward with your left foot, bending at the knee till your thigh is parallel to the floor. Your right knee should also bend and nearly touch the floor. Twist your torso to the left once you’ve reached this position. Return to the starting position after two seconds. Repeat the same with the left side, then 9 more times on each side. 

Mountain Climbers

Mountain climbers is an exercise which targets all the aspects for flourishment of all the building blocks for a breathtaking experience in bed. Mountain climbers activate many of the muscle groups you use during sex, including your core, shoulders, and arms, and require balance and coordination, too. Get in a pushup position and bring one leg forward so your knee comes under your chest. Keep your back straight the entire time, and switch legs. Continue this exercise for 30 seconds and rest for 60 seconds. Repeat this exercise 3 times for the best possible results

To Summarize

sports-man- performance

Exercise has innumerable benefits for the body. Apart from the physical and mental health benefits, going to the gym will actually help you have more fun and adventure in your bedroom. During sex, many muscles are engaged to perform their best, and the last thing anyone would want is to feel fatigued. Working out aids in  increasing your stamina, energy and flexibility. It also improves your body image, muscle tone, and overall mood. Researchers also discovered that burning an extra 200 calories per day reduces the risk of erectile dysfunction. Always remember to stretch before and after you’ve completed your workout to prevent injuries and improve flexibility at the same time

While mild exercises like walking in the park and climbing the stairs are an excellent place to start, the above exercises have a direct correlation to sex and sexual health. If you are more into holistic wellness, read our instructional blog on 6 yogasanas for better sex life.


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