Boost Your Sex Life: Top Exercises for Better Performance and Connection

I have read lots of articles that fall short of any hopes of providing real sexual improvement. An example of this is doing planks. How having someone hold a static position is somehow going to provide better intercourse? Movement is a key to providing stimulation to both you and your partner. Otherwise you’re well on your way to being a blow-up doll.

Exercises for Men and Women: Boosting Sexual Health and Performance

          Both sexes will benefit from having an increased cardiac output. The improved circulation and blood flow allows for a longer duration during sexual encounters and a higher increased endorphin release to allow for greater relaxation, both boost sexual performance.

          Continued improvement of aerobic abilities also lowers cholesterol, improves lean body mass and increases neurotransmitter production. This means you are likely to attain a leaner look and usually results in a better self-image, thus making you are more attractive to your partner. Aerobic fitness improves sexual function and allows you to perform more like the Energizer bunny, which may help you and/or your partner.

          Recent studies show that improved cardiac output allows men to have a lowered risk of erectile dysfunction and improved clitoral erection for the female. 

Top Exercises for Women to Enhance Sexual Wellness and Intimacy

          A women’s sexuality is more complex as compared to a man’s; therefore, more attention will be placed on the female in this article. The woman has an ability to have several different types of orgasms. Various muscles are trainable through exercise to help achieve those erotic heights. 

Our first exercise starts as you lie on your back, put your fingers midway between your belly button and your pubis (the hard boney area, just above your clitoral hood.) Now push down slightly and while maintaining finger pressure, attempt to draw your abdomen muscles inward away from the pressure. This is usually tough after you have had a few kids, but it is the key to reaching your goals.

Learning to keep the lower abdominals contracted is important for both sexes, but specifically the female. This can happen passively, but should be forced by drawing in the lower abdomen and bearing down, like the feeling of pushing out a baby, expelling feces or pushing out pee. Try applying this pressure to any other exercise (modified Kegel) to improve your lower abdominal control. 

Teach your body to perform this same downward pressure during actual intercourse. This not only provides more stimulation for the man, but results in easier female self-arousal.

         It is important to note that the entire area from the pubis to the lateral aspects of the gonads and posterior including and beyond the anus is just a large flat muscle. The tone of this specific muscle and your ability to contract it plays a pivotal role in sexual pleasure. Arousal for the female is often linked to this large area of muscle being contracted all at once or in a sequence.

Many women learn that they can actually achieve climax while working out, after continued training of this maneuver. The more you attempt to replicate this fundamental feeling during various exercises, the easier it will be for you to control this during various sexual positions.

Traditional Kegel exercises for women are often designed to work the pelvic muscles. Some deeper muscles are more specific and this would include the anal sphincter, activated by squeezing the anus closed. This can be practiced while urinating and shutting off your pee midstream or forcibly closing your rectum.

You must squeeze these muscles again during any stimulation for it to be of benefit. Just lying back and waiting for “it” to happen is going to fall short of a successful sexual encounter.

Specifically attempt to apply the Kegel maneuver to exercises, such as the Roman chair, standing calve raises, nautilus hip-back machine and the squat.

          Twerking is a current place of humor on YouTube, but parts of this movement are very helpful to women who need to learn better pelvic control. The ability to shift the hips forces pressure to the gonad musculature, but most importantly during this motion, try focusing on the rotation of the pubis forward and backwards. This movement also drives specific blood into the clitoral area, which is necessary for arousal.

         Perfecting this aforementioned movement is specific to female pelvic movements that are important to providing a “grinding” stimulation to the clitoral area. It also allows for the proper positioning during intercourse to guide the penis to the appropriate G-spot (Gräfenberg spot). 

          The best exercise for this is to lie on your back and have your hands down by the sides of the buttock area. With both knees bent, squeeze the buttocks together and raise the glutes up and down. Do this and attempt to rock the pubis upward, as you rise up and roll your butt back as you come downward. Now attempt to do this same movement while standing or squatting.

          Using a Hitachi vibrator can provide an improved ability to contract those gonadal muscles in the pelvic floor. Any vibration makes muscles contract. Stronger vibrations cause more intense muscle contractions. 

Place the vibrator on that same area between the belly button and the pubis and push down, attempting to draw inward with the techniques discussed before. It should be easier to contract the muscle more completely using the vibrator. 

Effective Exercises for Men to Improve Stamina and Sex Life

          Men can actually use all the previous techniques, but their ability to perform push-ups and sit-up, pelvic floor raises and squats are of prime concern.

          Since men are often in a planking position, or some other yoga pose, thus working on flexibility helps both parties with sexual outcome. It is helpful for men to be flexible and have ample upper body strength. A great set of abs, usually indicates improved pelvic control. 

          Performing the same midstream cut-off exercise, helps men achieve a greater intensity of orgasm and allows for improved fluid clearance. 

Mental Health and Sexual Performance: Exercises for Better Intimacy

          Now for both parties the improvement of sexual feeling is certainly linked to our mental approach to sex. Statistically, most of us don’t have the luxury of choosing our first sexual exposure. It could have been forced onto you at an early age, or just the context of “shock and awe” as we accidently opened mom and dad’s bedroom door one night.

In most cases, our hormones eventually catch up to us and control our desires and provide our mental stimulation to achieve sexual arousal. A healthy diet rich in protein, low in fats provides the fuel for our best performance, on the field or in the field as it would be.

So doing these exercises will prepare the body for the main event, but learning to appreciate the simple gestures, touches, moments provided by our partners, helps us to relax in the moment and let’s nature take its course.