12 Exercises You Should Know to Have Better Sex

· 3 min read
Exercises You Should Know to Have Better Sex

Why Exercise for Better Love-Making?

Sex requires strong pelvic muscles, lower and upper body strength, and stamina. Building an overall healthy physique will help you explore your sexuality and last longer in bed!

Exercising regularly can improve sexual function and benefit men who have erectile dysfunction.

Strengthening the Pelvic Floor Muscles


Kegels strengthen the pelvic muscles used in the thrusting motion. Clench your pelvic floor muscle, hold for a few seconds, and then release. Repeat 15-20 times.


Pilates strengthens the pelvic floor muscles and improves cardiovascular health. Especially for men with erectile dysfunction, pilates can maintain consistent blood flow to the penis and sustain erections.

Building Lower Body Strength


Squats build strength in the legs, thighs, and pelvic area. You can also incorporate a jump with every squat to improve your cardiovascular health, which can increase blood flow to both male and female genitalia, leading to longer erections and increased arousal.


Lunges are a great exercise for sexual health as they build lower body strength. Take a long stride forward and bend your knees to a perpendicular position. Then push off from your front leg to return to the starting position and repeat with another leg. Repeat 15-20 times.

Also Read: Top 4 Tips to Increase Sexual Stamina

Strengthening Core Muscles


Among the most beneficial sexual health exercises, planks can help men and women last longer in bed by building the muscles around your abs, back, and pelvis.


Push-ups build core, back, and arm strength, allowing you to explore different positions in bed with greater ease, making it a great exercise for sexual health.  

Couple Doing Push-Ups

Building Stamina


Running boosts your oxygen intake, with significant improvement in temporary erectile dysfunction. Aerobic exercises lasting at least 40 minutes increase stamina in bed.


Cycling is a good exercise to increase stamina in bed and strengthen the lower body. A cycling session should be of moderate to high intensity and last for at least 40 minutes.

Toning the Thigh and Hip Muscles

Leg Lifts

Leg lifts tone your thigh and hip muscles while strengthening your back and spine muscles, making this a good exercise for sexuality. Lie on your back and lift your legs to the ceiling. Slowly lower your legs back down and hold them just above the floor. Repeat 15-20 times.

Improving Flexibility

Pelvic Tilts

Along with strengthening the pelvic muscles, pelvic tilts increase body flexibility. Lie on your back with your knees bent. Lift your pelvis, hold the position, and then lower your pelvis again to the ground. Repeat 10-15 times.

Cat-cow Stretch

This pose stretches your lower back and increases flexibility. Kneel on the floor with your palms in front of you. Inhale and curve your lower back, bringing your head and pelvis up. Then exhale and arch your spine, bringing your head and pelvis down. Repeat 15-20 times.

Pigeon Pose

The pigeon pose stretches your hip and thighs and increases flexibility in your pelvic area. Kneel on the floor with your palms in front of you. Bring the right knee towards your head and rest your right ankle near your hip. Straighten the other leg and slide it behind you. Gently lower yourself by bending your elbows and letting your upper body fall toward the ground. Come back to the original position and repeat with another leg.

When to See a Doctor?

These exercises for sexual health can be easily done at home. They can help increase blood flow to the penis and increase stamina, strength, and flexibility to make experimenting with different positions easier and more pleasurable.

Doctor Consultation

If you have any injuries, consult a medical professional before committing to an exercise routine.