Workouts for Better Sex

26 January, 2022

If you approach sex like you would a sport (because it is one), you train hard for better performance. Healthy and strong translate to lower stress, newfound confidence and yes, better sex! How?

The stronger your muscles, particularly the core, pelvic floor and leg muscles the more intense your orgasms. Science concurs. A lesser-known benefit of gym workouts is the positive effect on female arousal.

“There are probably as many ways to describe sex as there are [workout moves]”–Natalia Lusinski,

What are the best workouts for better sex? First, work your pelvic floor. Commit to an eight-week pelvic floor muscle routine to increase strength and sexual self-efficacy. While it might feel #basic, push-ups, sit-ups and crunches strengthen the shoulders, chest, and abs. Planking builds core strength, paramount for the trickier positions (doggy style also). Lastly, leg burning squats and lunges will give you a leg up in the bedroom too.

Here are five exercises to make you better in bed (no gym required):

“Researchers say regular exercise helps increase sexual drive, sexual activity and sexual satisfaction.” –Laura Hensley,

#1. Glute bridges

This simple move works the pelvic floor with the bonus of firing the hamstrings and glutes. Strong glutes support the muscles around them and also help the hips. Long stints of sitting make butt muscles atrophy, which leads to injury. Give your glutes more love and they’ll help support all the best sex positions.

How to: Lie on your back on a mat with knees bent, feet flat on the ground and palms to your sides. Push through the heels, focus on your core and raise the pelvis off the ground. Shoulders stay glued to the mat. At the top of your bridge, give the glutes a squeeze then slowly lower.

#2. Kegels

Kegel exercises strengthen the pelvic floor muscles, our support system for the uterus, bladder, small intestine and rectum. Pregnancy and childbirth, surgery, aging — all contribute to a weakened pelvic floor. So this is one of the best workouts for better sex.

How to: With an empty bladder, sit or lie down flat. Tighten your pelvic floor muscles (the ones you use to pee) as if picking up a pebble. Hold tight and count to five. Relax for another count of five. Repeat 10 times, three times a day. Simple right? You’ll notice the benefits in three-to-six weeks of consistent exercise.

#3 Superman

It’s a bird. It’s a plane. It’s you having better sex. Also known as the superman hold, this isometric exercise uses your bodyweight to build back and core strength. You’ll activate all the muscle groups — lower back, glutes, hamstrings and core.

How to: Just how it sounds. Lie face down flat on a mat with your arms and legs extended. Raise your head, left arm and right leg slightly off the ground, as you engage the core. Repeat with the right arm and left leg.

“People who exercise tend to be more comfortable and confident in their bodies. Those things lead to improved sexual desire and arousal.” —Dr. Lisa Dawn Hamilton, PhD

#4 Leg Scissors

Not to be confused with the scissor sex position, leg scissors help stabilize the core and aid in balance and control — important for everyday movement (and to try out a different sex position). The exercise targets your abs, glutes, quads, core and hips.

How to: Lie face up on the floor. Draw your lower back to the floor. Extend your legs straight up in the air. Open your legs slowly to form a V. Pause then bring your legs back together. Do 10 of these.

#5 Fire Hydrants

You’re not alone if the mind goes to doggie style while doing this butt and thigh toner. Fire hydrants are a hip opener, upper body strength builder and doggy-style trainer, all in one.

How to: Start on your hands and needs, wrists underneath your shoulders and knees under your hips. Lift your right leg up, keeping your knee straight and to the side. Release back down and do ten reps on this side and repeat on the other leg.

Is sex itself a good workout? You bet. But the best sex positions require stamina and strength just like any sport. Make sure to get in a pre-workout before sex, do plenty of stretching and enjoy getting to the finish line.

“People who exercise tend to be more comfortable and confident in their bodies. Those things lead to improved sexual desire and arousal.” —Dr. Lisa Dawn Hamilton, PhD

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