Home Health and Lifestyle 15 Exercises for Better Sex and Heathy Living

15 Exercises for Better Sex and Heathy Living

by Dan Cuesta
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Being active has been shown to give many health benefits both physically, mentally, and even on the physiological level. Moreover, the term “sexercise” has been popular when experts confirmed how hitting the gym in daylight gets you geared up for a sex marathon at sundown. Yes, this is not some kind of a hoax, but literally exercising promotes better arousal from releasing endorphins – a hormone that stimulates pleasure and relieves pain and discomfort and the very obvious reason of building your body with strength that you need in several positions in your rumpy-pumpy. Don’t get us wrong, yes, sex is considered as one type of workout, but the math does not agree with the calorie count it burns compared to burning calories in the gym. Experts are now pointing fingers at gym workouts for better sex than the other way around.

So, whether you try to just exercise or do it on purpose for the nooky, the good news is, there is not so much thing to revise on your sweating routine checklist. In this article, we will give you the 15 exercises that promote better sex.

Here are the top 15 exercises for better sex.

  1. Cardio

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Before hitting on the advanced and more intense exercises, do cardio exercises as part of the warm-up. Cardio exercises range from simple walking running to jumping jacks and burpees. These primary workouts increase the efficiency of the heart, lungs, and blood vessels to ease pumping blood through the body. If you are in the gym, hit on the treadmill for a few minutes. It is known that cardio exercises reduce cortisol — the stress hormone and boost endorphins – the pleasure stimulating hormone. In this way, you will get a better experience between the sheets.

  1. Swimming

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Not applicable to many but swimming as one of the common cardio exercises helps boost your performance in the bedroom. Although this is not directly implicated in better sex, improving your cardio through swimming helps improve circulation and blood flow. Compared to running, swimming for 15-20 minutes can burn belly fat and aid in weight loss.



  1. Core or Abs Workout

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Powering up your core gives you more control in bed. Strengthening the shoulders, chest, abs, and pelvis is your primary goal to gain stamina and endurance in almost all bonking positions. To start with a core or abs workout, do not disregard your simple planks and crunches from your list.



  1. Frog Pose
Cat-Cow Stretch

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Having proper gearing in pelvic muscles is a must to improve your sex life. One of the best ways to engage your pelvic muscles is the known intermediate to advanced level yoga position called the “frog pose” or “Mandukasana”. This yoga pose also targets the strength of your back, flatten your stomach and aid in digestion, and also upholds protection to your spine. To do the frog pose, start on the tabletop position. Widen your hips as much as you can and make sure the knees are bent at 90 degrees. Place your forearm down then elbows are shoulder-distance apart. Engage your back and core by simply drawing the navel in and up towards the spine. Do this with your inhale and exhale rhythm.

  1. Pigeon Pose

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Aside from working on their pelvic muscles, women need obviously to strengthen more of the hip and groin muscles. Pigeon Pose is a yoga pose that helps in flexibility of the hip flexors (opening of hips) and lower back muscles. To do the classic pigeon pose, start with your body in the dog pose facing down on the mat or floor. Bring your right leg forward embracing your abdomen area. Keep your left leg in a straight line. Gently lower down your torso, palm down. Take a few breathes and hold this position. Repeat the pigeon pose on the other side in which the right leg is the one to remain in a straight line.

  1. Planks

Planks are not the easiest but a promising sexercise for better stamina under the sheets. Planking exercise increases stamina and strengthens core muscles which is a must for on-top bed positions. There are various planking positions that you may love such as the standard plank, forearm planks, side planks, and single-leg planks. To do planks, you must plant down your hands or forearms and extend your knees like you are about to do push-ups. Be sure to avoid hyperextension on your lower body. Once you are comfortable with the position, hold your plank for at least 20 seconds.

  1. Sprint

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Apart from strengthening exercises for better sex, you need to work on your cardiovascular endurance to last longer between the sheets. Interval print may be done for 20 seconds and then rest for the next 10 seconds. Do repetition of at least 8 times for a better outcome.




  1. Lunges

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One of the most effective exercises to last longer and boost the libido is the lunges. One highlight of lunges is improving the blood flow in the pelvic area. It also enhances the sexual drive and the ability to last longer during the roll in the hay. Of course, like other exercises, lunges target, not just the pelvic area but also improve flexibility, balance endurance, and strength of the core and body. Stationary lunges are the simplest type of lunges when you have limited space to work on. Make sure to stand up straight, relax your shoulders and rest your arms on the side. Place your one leg forward, then you’re your knees at a 90-degree angle by slowly lowering your hips.

  1. Hinge

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Another exercise to help you stay longer in your nooky positions is the hinge. Engage your back by leaning at a 45-degree angle for a few seconds before returning to an upright angle, then repeat.







  1. Kegels

Even at the busiest time of the day, there is this thing you can do to make sure to still have the best boffing later. Kegels can be done almost anytime and anywhere, without the need to check on gyms and equipment. Don’t be shocked, but kegeling can also be done during intercourse for better women’s orgasm and pleasure to your other half. The most awkward time to try this exercise is when you are on the toilet, stop your urine stream and then restart it. Kegels are known to strengthen women’s pelvic floor and vaginal muscle contraction.



  1. Squat

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Most people experience painful sex due to tight and overactive pelvic muscles. An alternative pelvic workout is the squat.  Doing squats correctly can help contract and relax and strengthen those pelvic muscles. For men, it also helps in strengthening muscles in the pelvic area, promotes high levels of testosterone, and firms up the lower body for intense thrusts and orgasms. To do this, simply stand with your feet apart and toes pointed out. Put your hands together forward with the same height of your head. Gently, lower down your buttocks as if you are sitting on the chair with your knees bent. Maintain your chest straight. Go back to your standing position as you inhale and exhale.

  1. Sumo Squats

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Strengthening the vaginal muscles is the target of this squat variant. Stand with your feet facing forward about 80 degrees apart. Slowly bend your knees down until your thighs are analogous to the floor.




  1. Cat-Cow Stretch
Cat-cow Stretch

Photo by Anastasia Shuraeva from Pexels

Photo by Anastasia Shuraeva from Pexels

The cat-cow stretch allows the body to improve flexibility and get rid of stress and pain i the lower back. The flexibility of the neck, shoulders, and spine and stretching the muscles of the hips, back, abdomen, and chest are also the target of this exercise. In doing this exercise, start on the tabletop position. Stretch the neck and back, head down, relax the spine and exhale. Remember that your position must be like that of the cat. Then, for the cow position, stretch your chest and torso, relax your shoulder and inhale. Be sure to lift for the head as you do this cow position, then repeat on the first one.


  1. Pelvic Thrust

Working on your pelvic muscle as a woman will help turn up the heat under the sheets. Another good to go “sexercise” in strengthening your pelvic muscle is pelvic thrust. Lie down in your neutral position, bend your knees with the heel, and place your hands on the side. Start to lift your hips off the floor or mat. Inhale as you keep lifting until your knees, hips, and shoulders form a straight line. Go back to your neutral position as you exhale.



  1. Workout Together

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Engaging together in invigorating activities has been shown to increase satisfaction and yields benefits within the relationship. Although this might sound a bit cheesy, exercising together and conquering the bucket list of tough workouts seem like quality time spent. But apart from that sweating together improves connection on an emotional level, the power of pheromones in sweat can do magic too. This chemical messenger when released can attract your partner by stimulating sexual arousal, desire, and fertility. Do we bet more sweat means greater connection then?


Workouts and invigorating activities provide holistic benefits to both men and women across ages.  Surprisingly, hitting the gym can also pull up the heat in the bedroom sheets too.  It’s like hitting two birds with one stone. So, the next time you decide to pay extra for the gym, yoga instructor, or just spent the daylight sweating, know that exercising is always a win-win decision for yourselves and for your partner.

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