12 Exercises You Should Know to Have Better Sex_

1. 12 Exercises You Should Know to Have Better Sex Sex requires strong pelvic muscles, lower and upper body strength, and stamina. Building an overall healthy physique will help you explore your sexuality and last longer in bed! Exercising regularly can improve sexual function and benefit men who have erectile dysfunction.

2. Strengthening the Pelvic Floor Muscles • Kegels • Kegels strengthen the pelvic muscles used in the thrusting motion. Clench your pelvic floor muscle, hold for a few seconds, and then release. Repeat 15-20 times. • Pilates • Pilates strengthens the pelvic floor muscles and improves cardiovascular health. Especially for men with erectile dysfunction, pilates can maintain consistent blood flow to the penis and sustain erections. This Photo by Unknown author is licensed under CC BY.

3. Building Lower Body Strength • Squats • Squats build strength in the legs, thighs, and pelvic area. You can also incorporate a jump with every squat to improve your cardiovascular health, which can increase blood flow to both male and female genitalia, leading to longer erections and increased arousal. • Lunges • Lunges are a great exercise for sexual health as they build lower body strength. Take a long stride forward and bend your knees to a perpendicular position. Then push off from your front leg to return to the starting position and repeat with another leg. Repeat 15-20 times.

4. Strengthening Core Muscles • Planks • Among the most beneficial sexual health exercises, planks can help men and women last longer in bed by building the muscles around your abs, back, and pelvis. • Push-Ups • Push-ups build core, back, and arm strength, allowing you to explore different positions in bed with greater ease, making it a great exercise for sexual health.  

5. Building Stamina • Running • Running boosts your oxygen intake, with significant improvement in temporary erectile dysfunction. Aerobic exercises lasting at least 40 minutes increase stamina in bed. • Cycling • Cycling is a good exercise to increase stamina in bed and strengthen the lower body. A cycling session should be of moderate to high intensity and last for at least 40 minutes.

6. Toning the Thigh and Hip Muscles • Leg Lifts • Leg lifts tone your thigh and hip muscles while strengthening your back and spine muscles, making this a good exercise for sexuality. Lie on your back and lift your legs to the ceiling. Slowly lower your legs back down and hold them just above the floor. Repeat 15-20 times. • Improving Flexibility • Pelvic Tilts • Along with strengthening the pelvic muscles, pelvic tilts increase body flexibility. Lie on your back with your knees bent. Lift your pelvis, hold the position, and then lower your pelvis again to the ground. Repeat 10-15 times.

7. When to See a Doctor? • These exercises for sexual health can be easily done at home. They can help increase blood flow to the penis and increase stamina, strength, and flexibility to make experimenting with different positions easier and more pleasurable. • If you have any injuries, consult a medical professional before committing to an exercise routine.

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