Best exercises for better sex: Simple moves to improve your performance in bed

Most people tend to look for weight loss exercises or moves to tone their body. The good news is that the exercise you do is not only beneficial for managing weight, building muscles and keeping your heart strong. Working out is great for your sex life too! When you workout, blood circulation to your genitals improves, and that, by the way, is important if you want to enjoy sex. If there is insufficient blood flow to the vaginal area, it can lead to orgasm problems. So, do these exercises for better sex life and overall health.

How does exercising improve sex life?

During a 2008 research published in the Journal of Sexual Medicine, researchers found a significant increase in physiological sexual arousal in people who exercised. “Regular exercise can significantly boost your sex life,” says fitness expert Abhi Singh Thakur.

Here’s how:

• Regularly working out can improve blood circulation in your body, including your genitals. Better blood flow is important, as it can enhance arousal and performance in bed.
• Workouts can improve your endurance, allowing you to enjoy longer sessions in bed without getting tired.
• Feeling good about your body can increase self-esteem, which can positively impact your sexual experience.
• Exercising can improve flexibility, which is needed to make various sex positions more comfortable and enjoyable.
• An association was found between high stress and low levels of sexual activity and satisfaction during a research published in the Journal of Family Psychology in 2010. Exercise can lower stress levels, and lead to better relaxation and improved sex life.

Exercises for better sex

Here are some exercises to help you enhance your performance in bed:

1. Planks

“Holding a plank can help in improving your stamina, and sustaining energy during sex,” says the expert. Planks build core muscles, which can support better posture and in turn, reduce the risk of back pain during sexual activity. How to do a plank:

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• Start in a push-up position, but keep your elbows bent and rest your weight on your forearms.
• Right from your head to heels, your body should be in 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. Kegels

“This type of exercise can strengthen the pelvic floor muscles, which can lead to stronger orgasms,” says Thakur. To do kegel exercises, tighten the muscles you use to stop the flow of your pee, hold for a few seconds, and release.

3. Squats

Squats can build lower body strength and stamina. Here’s how to do squats

• Stand with your feet shoulder-width apart to do squats.
• Lower your hips as if you are bringing down your body to sit on a chair.
• Push back up and stand straight.

4. Bridge pose

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

• Lie down on your back with your knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, hold for a few seconds, and lower back down.

5. Lunges

Lunges can improve your balance along with flexibility, and leg strength.

How to do lunges

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• Step forward with one leg.
• Lower your hips until both your knees bend at approximately a 90-degree angle.
• Push back up to the starting position.

6. Deadlifts

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

How to do deadlifts

• Stand with your feet hip-width apart while holding a weight in front of your thighs.
• Hinge at your hips, and bring the weight down while you keep your back flat.
• Stand back up.

7. Push-ups

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

How to do push-ups

• Start in a plank position to do push-ups.
• Lower your body as you bend your elbows then push back up.

8. Hip thrusts

Hip thrusts target the glutes and hips, so they can help in improving thrusting power.

How to do hip thrusts

• Sit on the floor with your back against a bench with your knees bent, and feet flat on the ground.
• Move your hips upwards by squeezing your glutes, then lower back down.

Try to do these exercises 3 to 4 times a week, but you don’t need to do all eight exercises in one session. You can split them across your workouts. “Remember to breathe steadily throughout these exercises to maintain oxygen flow and prevent dizziness,” suggests Thakur. Also, pushing too hard without rest can lead to fatigue and decrease your sexual performance.

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