5 Exercises to Improve Your Sex Life

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Being sexually active and sexually healthy is part of our overall health, not only because it produces satisfaction, but also has benefits for our physical and emotional health. In this sense, good sexuality is a healthy sex life, it helps reduce stress, improves self-esteem, and strengthens couples. Likewise, regular sex can help heart health, improve elasticity, and strengthen certain muscles in the body. But the reality is that many people suffer from barriers that impede their sexual performance, such as a lack of confidence, stress, or simply the passage of time, which can end up extinguishing the vitality of your sex life improvement.

To improve our sex life, attitude and communication with our partners is only a part of it, but taking care of our bodies with specific exercises can additionally help. These exercises can be beneficial for strengthening endurance, triglycerides, and improving energy so you can better appreciate our intimacy. In this article, we'll discuss 5 exercises that will undoubtedly give you a better sex life. From cardiovascular exercises that will give you more energy to exercises linked to strengthening your pelvis and core muscles, you'll discover how small actions can add up to big benefits. Let's learn about the exercises for better sex.

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1. Cardiovascular exercise: walking or running

To optimize heart health, increase endurance, increase your sex life improvement and boost energy, cardiovascular exercise—slow or brisk walking, that is, at a moderate pace—is essential. Good cardiovascular health allows for greater endurance during sexual intercourse and improves the risk of circulatory dysfunction, especially in men; since, as we know, men depend on blood circulation to achieve erections. So, basically, the more you walk, the better your circulation, and the longer and better your erections.

How to do it?

Ideally, you should do at least 30 minutes of brisk walking, jogging, or light walking. These 30 minutes should be repeated several times a week (although ideally, they should be done every day, with a rest day). To keep your exercise varied, you can alternate between light walking and jogging, trying to maintain the pace and maximize the results. The secret is to keep your heart rate elevated, but not to the point of extreme exhaustion. Aside from the sexual benefits, it will also help with stress levels, which, in turn, has positive consequences for sexual intercourse as well.

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2. Kegel exercise

The second sex-enhancing workout focuses on strengthening the pelvic floor muscles, which are responsible for bladder control and, therefore, sexual function. For both women and men, these muscles play a key role in both arousal and sexual performance, thereby helping to increase the duration and intensity of pleasure during intercourse and also to boost libido naturally.

How to do it?

To achieve this sex-enhancing workout, the first thing we'll do is locate the muscles in your pelvic floor. Imagine you really need to urinate and you stop the flow; that's precisely the muscle you should exercise. Once you've located them, follow the steps below.

1. Contract the muscle and hold for 5 seconds.
2. Relax the muscle slowly and repeat steps 1 and 2, 10 to 15 times.
3. Perform these sex-enhancing workouts twice a day, either in the morning or at night, or however works best for you.

The good thing about this pelvic floor exercises, apart from the clear benefits for your sex life, is that you can do it at any time of day and without even standing up. If you have a busy life, massive work in an office, or any other activity that takes up your time, this sex-enhancing workout is perfect because it is easy, fast and discreet; since no one will notice that you are doing it and with consistency, you will notice improvements in control and sensitivity during sex.

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3. Hip bridge or lift

This sex-enhancing workout also helps strengthen the muscles, just not those of the pelvis as we saw in the previous exercise, but rather the glutes and lower back. These muscles are where stability and optimal performance during sexual encounters reside.

How to do it?

To achieve this sex-enhancing workout you must be lying on your back, with your knees bent and your feet simultaneously resting on the floor or on the bed, your feet should also be parallel to your hips, once you are in this position, follow these steps:

1. Position your arms on either side of your body.
2. Slowly and gently raise your hips off the floor or bed, simultaneously squeezing your glutes. Your upper body should be parallel with your lower body.
3. Retain the position for around 10 seconds and then slowly bring yourself down.
4. Perform steps 2 and 3 for sets of 12 to 15 repetitions.

This sex-enhancing workout will significantly help you increase the strength of the muscles involved during sex. Remember that endurance is everything when you're having sex, as is the ability to hold certain positions for longer periods of time; therefore, this sex-enhancing workout is perfect for these purposes and can be done by both men and women.

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4. Plank

Doing a plank is one of the most complete and comprehensive exercises for sex life improvement, as you engage every muscle and your entire body. This workout targets your abdomen, back and shoulders which makes it especially helpful for sex.

These three body parts are essential for creating a solid foundation for stability and posture, which, as we mentioned above, are essential for good sexual performance.

How to do it?

To perform this sex-enhancing workout, lie face down with your forearms resting on the floor and the balls of your feet on the floor, or you can also rest on your knees. Once you're in the desired position, follow these steps:

1. Separate your knees from the floor, keeping your body in a completely straight line from your head to your heels, while engaging your core.
2. You should hold this position for at least 20 or 30 seconds, and if possible, you can gradually increase this time as long as you feel comfortable.
3. Do at least 3 sets.

In the first few seconds of this sex-enhancing workout, you'll feel the pressure mostly in your abdomen, but that means it's working. As time goes on, and the more consistent you are with this sex-enhancing workout, you'll see that you'll be able to hold a plank for longer and longer.

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5. Flexibility and mobility stretches

Flexibility and mobility are undoubtedly one of the main pillars when it comes to having a good sexual experience. No one likes sex to be static and boring, and flexibility and movement in the body are what generate a lot of fun and pleasure. It seems obvious, but to have mobility and flexibility throughout the body, it's necessary to exercise the entire body. However, many people forget, or limit themselves to exercises for the legs, abdomen, or arms, forgetting that the hips and thighs should also receive equal attention. You can enjoy a better sex life and better overall posture while also getting rid of previous discomfort. Be aware that muscles that don’t get exercise can shrink and try to do different pelvic floor exercises each day.

How to do it?

There are several sex-enhancing workouts for the hips and thighs, one of which is the so-called quadriceps pose, which is done as follows:

• Bring your foot back toward your hips and then hold it there with your hand. 
• Maintain both knees side by side to squeeze the most power from the exercise. 
• Keep the position for at least 30 seconds and then slowly move your foot back to its original spot. 
• Do the exercise for each foot separately, doing it 10 to 15 times.

Another type of sex-enhancing workout is the so-called butterfly position, for which you should sit and put the soles of your feet together, then follow these steps:

• Start by forming a lean over your hands and raise your bottom into a squat 
• position first, then lean further forward and lower your knees to land on the floor. 
• Keep the position for 30 seconds before releasing the pressure. 
• Do the movements with each knee separately, repeating at least 10 to 15 times. 

Another type of pelvic floor exercises is the hamstring stretch. For this, you should sit with your legs fully extended. Make a 90-degree angle with your body, then follow these instructions:

• Sit still for a moment, then hunch over to try hitting your feet with your hands. As you fold over and come down, slowly and gently breathe out. 
• Contactсting your feet, come forward as much as you can and stay like this for at least 20 seconds. 
• Follow the same steps backwards to the beginning. Go through steps 1- 2 and 3, 5 to 10 times.

These sex-enhancing workouts are especially excellent for complementing the 4 previous exercises we've mentioned. You'll soon notice that with consistency and discipline, the results will show not only physically, but also in your sexual performance. Believe us, your partner will thank you. 

You can do all of these sex-enhancing workouts for 10 or 15 minutes a day, but it's best to do them after you've completed your cardio workout so your body is warmed up enough, so to speak. The combination of all these workouts will help you improve your flexibility and even your comfort during sex.

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Fitness for Sexual Performance

Fitness for sexual performance is an approach to exercise that has been designed and improved over time and with increasing knowledge of the body and its needs. It's useful for improving overall physical health, but also for strength and flexibility, with the clear goal of optimizing sexual intercourse. All of the sex-enhancing workouts we've explained above are part of fitness for sexual performance, and by combining several of them, you can boost not only your vitality and health, but also those intimate moments.

We've mentioned the clear benefits of these exercises on several occasions in fitness for sexual performance, but you should also take into account a few precautions. Any exercise, no matter how harmless it may seem, carries a certain level of risk, especially if not done properly.

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Precautions in Fitness For Sexual Performance

1. It's important to consult a doctor or specialist before performing any of these exercises, especially if you are older or have a chronic medical condition.
2. Don't overexert yourself with the exercises. You should start gently and mildly, then gradually increase the intensity as you feel more comfortable. You'll find that your body will let you know when it's ready to increase the exercise.
3. Pay special attention to your body's signals; if you feel any discomfort or pain, you should stop immediately.
4. Combine all exercises with a healthy, balanced diet.

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Sexual Stamina Training

Sexual Stamina Training is a set of techniques and exercises designed to increase duration, control, and performance during sexual activity. The main goal is to reduce premature ejaculation, improve stamina, and increase satisfaction for both the individual and their partner. Let's get to know the key examples and techniques of Sexual Stamina Training

1. Breathing control exercises

It's always important to know how to control your own breathing, as it sets the rhythm for all your exercises and prevents unnecessary fatigue. During sex, you can also rely on controlling your breathing; as this helps you calm down, especially if you're feeling very agitated but don't want to stop, allowing you to last much longer during intercourse.

Example: Practice deep, rhythmic breathing. Inhale through your nose for 4 or 5 seconds and exhale through your mouth. Repeat several times until you have a good grasp of it.

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2. Stop-and-Go Technique

It's very simple; it basically consists of stopping stimulation and reaching the point of climax (ejaculation) just before orgasm, allowing you to catch your breath and then resume. Your mind also plays an important role here; as long as you keep your mind and breathing under control, everything will be fine.

Example: You can do this during sexual intercourse, but also during masturbation for practice. Stop and let the sensation of orgasm subside a bit, then resume stimulation. Repeat several times until you find a balance.

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3. Compression technique

For men, you can try this technique to block or delay ejaculation. This will help you prolong the time before orgasm finally occurs.

‍Example: Just before reaching orgasm, you can apply moderate pressure to the head of the penis. When you feel that you are about to ejaculate, gently squeeze the head of the penis with your fingers for a few seconds until the sensation passes.

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4. Practicing controlled masturbation

Simulate sexual activity during masturbation to develop control. Use sex toys to have an experience as close to a real sexual encounter as possible.

‍Example: During masturbation, use stop-and-go or squeeze techniques to build stamina and maintain erection for longer periods of time. Keep in mind that this course requires patience and consistency to achieve the best results. The key is to learn to identify your senses and anxiety to maintain good sex in bed.

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Boost Libido Naturally

The topic of increasing libido has touched anyone at least once in their life. Whether you are a woman or a man, no one is immune to losing sex drive.  The truth is that increasing and maintaining libido is much simpler than it seems and can be achieved through basic, normal, daily activities. The key is discipline, as you can use several techniques that will effectively boost libido naturally for you.

1. Maintain a balanced diet: Not only to prevent increases in cholesterol and triglycerides, but also to improve your physical health. Eat fresh fruits and vegetables; healthy fats like avocado, nuts, and olive oil; lean proteins; foods with zinc like pumpkin seeds or lean meats; and B vitamins (B6, B12).

2. Regular exercise: Perform all the exercises we've explained here consistently, make them a part of your daily routine, and you'll soon see that exercising your body will become a necessity.

3. Stress and anxiety control: Stress is the enemy of many things, especially libido, but you can do meditation techniques, yoga, breathing exercises as we taught you previously, and even mindfulness exercises.

4. Get enough sleep: Many of the negative things that happen to our bodies can be counteracted with good rest, so you should keep your hormonal energy levels balanced and in order. Between 7 and 9 hours of sleep is the perfect time for the production of hormones like testosterone and progesterone, which are responsible for sexual desire.

5. Keep your sex life active: The more often you have sex, the better it will be for increasing libido. An active sex life is important, but it doesn't mean you have to have sex with strangers or strangers you don't know. Be sure to use contraceptive methods, because precautions are more important.

6. Avoid excesses and harmful habits: Reducing alcohol consumption, avoiding drugs, and limiting excessive caffeine helps maintain a balanced appetite. Also be careful with dietary supplements and exercise pills, protein supplements, and other chemicals; remember you should always consult a professional.

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FAQ´s

What exercises help strengthen your pelvic floor muscles and how do they benefit your sex life?

In principle, any exercise involving muscle movement and stretching will have a beneficial effect on your sex life. Don't overdo it. And above all, it is very important not to neglect cardiovascular exercise.

How can cardiovascular exercise improve your sex life?

Many people agree that because cardiovascular exercise improves blood circulation, it helps you with your sex life. Being active also helps you handle stress better, have more energy and which boosts your confidence. Additionally, regularly doing aerobic activities lifts your stamina, helping you sustain energy during sex for far longer.

What type of strength training can influence sexual desire?

In the case of weightlifting, it can be very beneficial in increasing libido and sexual desire; it's basically a chemical response of the brain in the company of hormones like testosterone, in both sexes.

How do flexibility exercises and yoga contribute to a better sex life?

Flexibility greatly helps release tension, so is a very important skill during sexual intercourse, as it allows you to try certain positions more easily. Flexibility is achieved by allowing your body to gradually give in and understand that it can achieve this. It will always find a way to reach new levels.

Are there specific exercises to improve sexual longevity in men and women?

Of course! Kegel exercises, deep breathing sessions, aerobic training, even to stand in front of the mirror and simulate sexual movements so that you gain more confidence, feel prepared and perform better.