15 Exercises for Better Sex and How To Do Them

Incorporating exercises for better sex into your routine can significantly improve not just your physical health but also your sexual satisfaction. Regular exercise boosts strength, stamina, flexibility, and circulation—all essential for a fulfilling intimate life. 

Strengthening key muscle groups, increasing endurance, and improving mobility can lead to greater confidence and improved sex, especially when incorporating pleasure products. This guide highlights the best exercises to enhance your sexual wellness and performance so you can feel your best in every way.

1. Kegels

Kegels strengthen the pelvic floor muscles to enhance control, arousal, and orgasms. For men, they help with stamina and erection support, while for women, they improve vaginal tightness and sensation. Kegels also aid in preventing incontinence and improving endurance during sex.

Steps:

1. Identify the pelvic muscles (used to stop urination).
2. Contract muscles for 5 seconds, then relax for 5 seconds.
3. Repeat this 10–15 times. Over time, increase the duration and frequency of contractions.

2. Hinge

The hinge exercise targets the glutes, hamstrings, and lower back, strengthening these areas to support hip mobility and stamina during intimacy. 

This movement mimics everyday motions, ensuring better performance and comfort during sex. It also helps reduce lower back strain in certain positions.

Steps:

1. Stand tall with feet shoulder-width apart.
2. Push your hips back, keeping a neutral spine and knees slightly bent.
3. Lower your torso until parallel to the ground.
4. Return to standing by driving through your hips. Repeat for 10–12 reps.

3. Frog Pose

Frog pose improves hip flexibility and opens up the inner thighs and groin, allowing for a broader range of motion and reduced tension during intimacy. It also relieves tightness in the hips, which is beneficial for exploring various sexual positions comfortably.

Steps:

1. Start on all fours with knees wide apart.
2. Keep feet aligned with the knees, forming a 90-degree angle.
3. Lower your hips closer to the floor while maintaining an upright chest.
4. Hold the stretch for 30 seconds to 1 minute while breathing deeply.

4. Pigeon Pose

Pigeon pose is a yoga stretch that opens the hips and stretches the thighs, glutes, and lower back. It improves flexibility and mobility to reduce tension and discomfort during intimacy. It’s particularly helpful for enhancing hip movement and pelvic alignment.

Steps:

1. While on all fours, bring one knee forward and place it behind your hands with the foot extending toward the opposite hip.
2. Stretch the opposite leg straight back, keeping hips squared.
3. Lower your torso toward the floor for a deeper stretch.
4. Hold for 30–60 seconds, then switch sides.

5. Lizard Pose

Lizard pose deeply stretches the hips, groin, and hamstrings, improving flexibility and blood flow to the pelvic area. It also reduces stiffness and tension, making it easier to enjoy a variety of intimate positions with comfort and confidence.

Steps:

1. Begin in a plank position.
2. Step one foot outside the corresponding hand.
3. Lower your hips and drop to your forearms for a deeper stretch.
4. Hold for 30–60 seconds, then repeat on the other side.

6. Plank

Planks strengthen the core, shoulders, and back to provide better balance, stability, and endurance during sex. A strong core supports improved posture and control, reducing fatigue in prolonged or challenging positions. Planks also engage the glutes for enhanced pelvic stability.

Steps:

1. Start in a pushup position with your elbows under your shoulders.
2. Keep your body in a straight line from head to heels.
3. Engage your core, and hold for 20–60 seconds.
4. Gradually increase the hold time as you get stronger.

7. Cat Stretch

The cat stretch increases spine flexibility and improves back, shoulders, and neck mobility. This exercise reduces tension, making transitions between positions more fluid and comfortable. It also helps relieve lower back discomfort during or after intimacy.

Steps:

1. Start on all fours with wrists under shoulders and knees under hips.
2. Inhale, arch your back and look upward.
3. Exhale, round your back, and tuck your chin toward your chest.
4. Repeat the sequence for 5–10 slow breaths.

8. Pelvic Thrust and Glute Bridges

These exercises strengthen the glutes, hamstrings, and pelvic floor, enhancing hip thrust power and endurance. They also improve pelvic alignment, control, and circulation to the pelvic region, contributing to better performance and satisfaction.

Steps:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Press through your heels, lifting your hips toward the ceiling.
3. Squeeze your glutes at the top, then lower slowly.
4. Perform 10–15 repetitions, increasing sets as strength improves.

9. Lunges

Lunges build strength in the glutes, thighs, and hips to improve stability and endurance during sexual activity. They also enhance flexibility and balance, making movements smoother and reducing the risk of muscle fatigue or cramps in dynamic positions.

Steps:

1. Stand tall with feet together.
2. Step one foot forward while lowering your back knee toward the ground.
3. Keep your front knee aligned over the ankle.
4. Push through the front heel to return to standing. Alternate legs for 8–12 reps per side.

10. Jump Squats

Jump squats boost lower-body strength, stamina, and explosive power. They engage the glutes, quads, hamstrings, and calves while improving cardiovascular fitness. This exercise enhances thrusting power, endurance, and overall energy levels during physical activities such as sex.

Steps:

1. Stand with feet shoulder-width apart.
2. Lower into a squat, keeping your knees behind your toes.
3. Explode upward, jumping as high as possible.
4. Land softly with knees slightly bent. Perform 10–12 repetitions.

11. Mountain Climbers

Mountain climbers combine cardio and core strength to boost endurance, stamina, and overall energy. They engage the abdominals, glutes, and hip flexors, critical for maintaining control and fluid movements during intimacy. This exercise also promotes better circulation.

Steps:

1. Start in a plank position with your wrists under your shoulders.
2. Bring one knee toward your chest while keeping the other leg extended.
3. Quickly alternate legs as if running in place.
4. Continue for 20–30 seconds, maintaining a steady pace.

12. Pushups

Pushups build upper body and core strength, enhancing endurance and stability during sex. Strong chest, shoulders, and triceps provide better support in various positions, while a solid core ensures balance and control. Pushups also boost overall stamina.

Steps:

1. Begin in a plank position with hands under the shoulders.
2. Lower your chest toward the floor by bending your elbows while keeping your body straight.
3. Push back up to the starting position.
4. Perform 8–12 reps, modifying with knees down if necessary.

13. Hollow Hold

Hollow holds strengthen the entire core, including the deep abdominal muscles, improving pelvic stability and endurance. This exercise helps maintain control and balance during lovemaking while also boosting flexibility in the lower back and hips.

Steps:

1. Lie on your back with arms extended overhead.
2. Lift your shoulders and legs slightly off the ground while engaging your core.
3. Hold this position for 20–30 seconds.
4. Gradually increase the hold time as strength improves.

14. Leg Lifts 

Leg lifts target the lower abs and hip flexors, improving core stability and strength. These muscles are essential for supporting controlled and rhythmic movements during sex. Stronger hip flexors also enhance flexibility and range of motion in intimate positions.

Steps:

1. Lie flat on your back with your legs extended.
2. Place hands under your lower back for support.
3. Slowly lift your legs to a 90-degree angle, then lower without touching the ground.
4. Repeat 10–12 times with controlled movements.

15. Swimming

Swimming improves cardiovascular endurance, full-body strength, and flexibility. The repetitive motions enhance stamina and circulation, essential for sexual health and enjoyment. 

Swimming also strengthens the back, shoulders, and hips while relieving stress and promoting relaxation to improve overall performance and satisfaction.

How Vella Can Help 

At Vella, we are strong advocates for healthy lifestyles that support great (and safe!) sex. While exercises for better sex can definitely help improve your overall health and sexual experiences, our scienced-backed sexcare products can be beneficial as well. 

• Women’s Pleasure Serum: This doctor-developed orgasm cream utilizes the power of CBD to increase blood flow and relax smooth muscles to enhance female arousal and encourage easier, more intense orgasms.
• Super Slip & Slide: This silicone-based lube restores skin’s suppleness, elasticity, and hydration while providing long-lasting slickness.
• Women’s Intimate Elixir: This water-based lube floods delicate skin with hydration while providing instant lubrication that mimics the body’s natural wetness.

How Cardio Can Lead to Better Sex

Cardio exercises improve endurance, stamina, and blood flow, all of which are essential for a satisfying sexual experience. 

Enhanced circulation promotes arousal and supports healthy sexual function. Regular cardio also reduces stress and boosts energy, which helps improve mood and libido. 

Examples include running, cycling, swimming, and dancing. These exercises strengthen the heart and lungs while increasing overall vitality and stamina to help you enjoy longer, more fulfilling intimate moments.

The Importance of Core Training

Core training enhances stability, balance, and control, which are critical for comfortable and effective movement during intimacy. A strong core supports your spine and pelvis, reducing fatigue and discomfort in various positions. 

Exercises such as planks, Russian twists, and situps target the abdominals and obliques, helping you maintain control and coordination. Core strength also improves posture, allowing deeper, more confident engagement in daily interactions and during sex.

How Balance Exercises Improve Sex

Balance exercises improve coordination and stability, making transitions between positions smoother and more enjoyable. They also enhance core strength and body awareness, which promotes confidence in intimate situations. 

Examples include single-leg stands, yoga poses like the tree pose, and stability ball exercises. Practicing balance reduces the risk of muscle fatigue or strain and embarrassing falls to promote a more satisfying and comfortable experience during physical intimacy.

Why Pelvic Floor Exercises Are Key

Pelvic floor exercises, such as Kegels, enhance sexual pleasure by increasing muscle control, sensation, and blood flow to the pelvic region. These exercises improve stamina, arousal, and the intensity of orgasms for both men and women. 

Strengthening these muscles also prevents incontinence and supports pelvic alignment to improve comfort in various positions. 

Exercises for Better Sex: Get Started Today!

Your sexual wellness is deeply connected to your overall physical and mental health, and truly satisfying intimacy thrives when your body feels strong, flexible, and full of energy.

By committing to a fitness routine that includes strength training, flexibility work, and endurance-building activities, you’re not just unlocking your body’s full potential—you’re taking actionable steps to elevate your sexual performance, confidence, and connection with your partner. 

Enjoying a more satisfying sex life begins with movement and mindfulness. So, why wait? 

By integrating these transformative exercises for better sex into your daily routine, you’ll create a stronger, healthier you—and a love life that leaves you breathless in the best way possible.

Explore Vella’s sexcare products today to discover the difference that science makes!

Frequently Asked Questions

How to build sex stamina?

Improve sex stamina with cardio exercises like running and swimming to boost endurance and strength training for key muscles. Add flexibility routines such as yoga to enhance mobility. Combine these with pelvic floor exercises, stress management, and a balanced diet for optimal results.

Which muscles are best for sex?

Key muscles for better sex include the pelvic floor (control and sensation), core (stability), glutes (mobility), thighs (endurance), and back (support). Exercises like Kegels, squats, lunges, planks, and bridges target these areas to improve strength and flexibility.

Do squats improve sex?

Yes, squats strengthen the glutes, thighs, and pelvic muscles to improve endurance and control. They also improve hip flexibility, which helps with comfort and range of motion. Squats enhance blood flow to the pelvic region, supporting arousal and overall sexual health.