5 Types of Exercises You Should Do to Improve Your Sexual Performance

5 Types of Exercises You Should Do to Improve Your Sexual Performance

You probably already know that exercising regularly is good for your overall health. Exercise not only helps to burn excess body fat but also increases your energy levels, improves your mood, boosts your immunity, and makes you feel sexy and confident. However, if these aren’t reasons enough to motivate you to get active, then a great sex life probably will. Here are five exercises you should incorporate in your workout routine to improve your sexual performance:

Cardio Training

If you are overweight, you’ll notice that during intercourse you sweat profusely, breath heavily, and get tired very easily. Being out of shape can also contribute to more serious problems for men like erectile dysfunction. But the good news is that doing cardio exercises regularly can help you manage your weight, improve your stamina and endurance, and enable you to perform better and longer in the bedroom.

Examples of cardio exercises to include in your workout routine are swimming, cycling, walking, running, jumping rope and rollerblading. You can perform them daily or every other day. If you are a beginner, it is very important that you start slowly and increase your time or mileage gradually to avoid injuries.

Pelvic Floor Exercises (Kegels)

man exercisingThe best thing about Kegel exercises is that you can perform them anywhere — in your car, office or home. And you don’t require any special gym equipment. The main aim of doing them is to strengthen the pelvic floor muscles and increase blood flow to sex organs in both women and men.

Women who do Kegel exercises at least three times a day report having tighter vaginal walls and increased pleasure, while men are able to delay ejaculation and have stronger and longer erections.

Flexibility Exercises

The limber you are, the more comfortable you’ll be during sex, especially when doing more exotic sex positions. Exercises such as yoga or just stretching your hip flexors, gluteus, lower back and hamstrings not only make you flexible, but also loosen you up for a more exciting sexual experience.

Upper Body Strengthening

Upper body strength appears very handy when it comes to sexual positions where you use your arms to support yourself or your partner. To improve your endurance and strengthen your upper body, consider doing the following exercises regularly — push-ups, planks, chin-ups or using the rowing machine. Aim to do them at least 3 times a week.

Core Strengthening

Core strength refers to the strength in your pelvis, abdomen as well as lower and middle back. Strengthening your core helps to stabilize your body in various sexual positions and improve your stamina. Exercises such as abdominal crunches, ab wheel rollout, heavy barbell squats, glute bridge, and alternate arm-leg raises are great for core strengthening. Incorporate them into your workout routine 2-3 times a week.


Dedicate just 6-8 hours a week to these exercises, and be ready for a more adventurous and pleasurable bedroom experience.

Alexandr Sedishev