8 Exercises for Better Sex

Most people tend to look for exercises to lose weight or movements to tone their body. The good news is that the exercises you do are not only good for weight control, building muscle, and keeping your heart strong. Working out is also good for your sex life! When you work out, the blood circulation in your genitals improves, which is important if you want to enjoy sex. If there is not enough blood flow to the vaginal area, it can lead to problems with orgasm. So do these exercises to improve your sex life and overall health.

How does exercise improve your sex life?

In a 2008 study published in the journal Journal of Sexual MedicineResearchers found a significant increase in physiological sexual arousal in people who exercised. “Regular exercise can significantly improve your sex life” says the fitness expert Abhi Singh Thakur.

Here's how:

• Regular exercise can improve blood circulation throughout your body, including your genitals. Better blood flow is important because it can increase arousal and performance in bed.
• Exercising can increase your endurance, allowing you to enjoy longer periods of sleep without feeling tired.
• Feeling satisfied with your body can boost your self-esteem, which can positively impact your sexual experience.
• Exercises can improve flexibilitywhat is needed to make different sexual positions more comfortable and enjoyable.
• A study published in the journal found a link between high stress levels and low levels of sexual activity and satisfaction. Journal of Family Psychology in 2010. Exercise can reduce stress levels and also promote greater relaxation and an improved sex life.

Exercises for better sex

Here are some exercises that will help you improve your performance in bed:

1. Boards

«Hold the board “can help improve your stamina and maintain energy during sex,” says the expert. Planks strengthen core muscles, which can support better posture and, in turn, reduce the risk of back pain during sex. How to do a plank:

• Start in a push-up position, but keep your elbows bent and your weight on your forearms.
• From head to toe, your body should form a straight line.
• Hold the position for as long as you can, usually 30 seconds at first, then gradually increase the time as you get stronger.

2. Kegel exercises

“This type of exercise can strengthen pelvic floor muscleswhich can lead to more powerful orgasms,” says Thakur. To do Kegel exercises, tighten the muscles you use to stop the flow of urine, hold for a few seconds, and relax.

3. Squats

Squats can build lower body strength and endurance. Here's how to do squats

• For squats, place your feet shoulder-width apart.
• Lower your hips as if you were going to sit in a chair.
• Do a push-up and stand up straight.

4. Bridge pose

Doing the bridge pose can help you strengthen your buttocks and lower back, which are crucial during sex. Here's how to do the bridge pose:

• Lie on your back, bend your knees and place your feet on the floor.
• Raise your hips toward the ceiling, hold for a few seconds, and lower them back down.

5. Lunges

Lunges can improve your balance, as well as the flexibility and strength of your legs.

How to do lunges

• Step forward with one foot.
• Lower your hips until both knees are bent at approximately 90 degrees.
• Return to the starting position.

6. Deadlift

“Deadlifts can strengthen your lower back, glutes, and hamstrings,” says the expert.

How to do a deadlift

• Stand with your feet hip-width apart and hold the weight in front of your thighs.
• Bend towards your hips and lower the weight down, keeping your back straight.
• Stand back up.

7. Push-ups

Push-ups can strengthen your chest, shoulders, and arms. They can improve upper body strength.

How to do push-ups

• Start in a plank position to perform push-ups.
• Lower your body by bending your elbows, then raise it back up.

8. Hip thrusts

Hip thrusts target the glutes and thighs, so they can help improve your thrusting power.

How to do hip thrusts

• Sit on the floor with your back against the bench, bend your knees and place your feet on the floor.
• Lift your hips up, squeezing your glutes, then lower them back down.

Try doing these exercises three to four times a week, but you don’t have to do all eight exercises in one session. You can spread them out throughout your workouts. “Remember to breathe evenly during these exercises to maintain oxygen flow and prevent dizziness,” suggests Thakur. Plus, pushing too hard without resting can lead to fatigue and a decrease in your sexual performance.

Exercise can help improve your sex life, but avoid doing these moves right before sex, as they can tire you out. Instead, do them earlier in the day, or at least a few hours before sex. After all, you need some time to rest and recover from your workout to be at your best during intimate moments.