Yet another study found that exercising at least four to five times a week helps improve sexual functioning, augments sexual activity and orgasms and leads to greater satisfaction. Thus, it won’t be a stretch to conclude that physical and sexual fitness for men is interconnected. If you feel that the excitement in the bedroom has plateaued, it’s a good idea to embrace exercises to improve sex for men.
12 Exercises To Have Better Sex and Last Longer In Bed
Exercises, my friend, are not only meant for a better body but also promote sexual fitness for men. If you crave a better and more satisfactory sex life or feel that your body cannot meet the demands of passion in the bedroom, you need to consider exercises to last longer in bed and boost your libido. Sex is an activity that requires a lot of stamina, strength of the muscles and physical prowess. While sex has many health benefits in addition to being one of the most sought-after pleasures of life, you cannot truly revel in it if your body isn’t in good health and shape. How can you change that? These 12 exercises for better sex could be a good starting point:
1. Planks
Your core strength is extremely essential if your partner and you love to try out new positions during your sexual encounters. Three sets of planks every day and you are sure to impress your woman with your increased stamina and endurance. By following this exercise, you can also save your back from any kind of injury. The next time holding a plank seems undoable, remind yourself that this is strength training for sex. That ought to keep you going.
2. Push-ups
Do you think push-ups are only for fitness freaks? No, not really. Push-ups can just only help build your core and upper body strength; they can increase your endurance levels, help maintain stronger thrusts and ensure that you are able to hold your position for long periods of time. This is undoubtedly one of the go-to exercises to last longer in bed. If you have never done push-ups before, start with 3 sets of 10 reps and slowly increase the number of sets according to your convenience.
3. Squats
Squats is a good sex exercise for men because it works on the muscle group that is most actively engaged during intercourse. The many benefits of doing squats include increased blood circulation to the pelvic area, high levels of testosterone, strengthening the lower body for stronger thrusts and intense orgasms. Besides, good lower body strength will give you the confidence to try new positions for enhanced pleasure during sex. Always fantasized taking her while standing upright but don’t know if your body has the endurance for it? Start doing squats and see the difference. Try to do at least 15 reps of squats daily to see a change in your sexual performance.
4. Interval sprints
It will be really disappointing for your partner and really embarrassing for you, if you run out of breath while having sex. Apart from strength training for sex, you also need good cardiovascular endurance to last long and make your partner orgasm. Interval sprinting can help boost your energy levels and make sure that you can give a satisfying performance to your partner. Plus it will make you fit, making you more attractive. Sprint for around 20 seconds and rest for around 10 seconds. Repeat this at least 8 times for best results.
5. Upward-facing dog
Known as Urdhva Mukha Svanasana, upward facing dog or cobra pose is a popular yoga asana which one should definitely include in their regular exercise regime. It not only helps protect your back from any injury but it also adds strength to hip flexors, psoas and core. In addition, the most important advantage that this exercise has is that it helps blood circulate to the pelvic region, making your orgasm more rewarding. If you’re looking for an exercise to boost your sex drive, you can’t overlook the benefits of wrapping up your daily workout session with the cobra pose.
6. Swimming
Researchers at Harvard found that swimmers in their 60s had better sexual endurance than non-swimmers in their 40s. This is because swimming augments your endurance level and ensures that you lose weight. Once you lose some pounds, your energy will be boosted and your sexual function will improve. If you’re looking for exercises to improve sex for men, hitting the pool regularly is a good place to start. Push yourself to clock as many laps as you can, and take that number up consistently to see effective results. Who knew exercises for better sex could be refreshing too.
7. Stationary lunges
Among the exercises to last longer and boost the libido, lunges are one of the most effective. They perform the dual role of enhancing your sexual drive and ability to last longer during the act. Apart from helping you build core stability, flexibility, balance, endurance and strength, lunges will improve blood flow in the pelvic area. You can begin with 2 sets of 10 reps and then increase the reps and sets as you become acquainted with the exercise. As you progress, add some weights into the mix to take your stamina and strength training for sex to another level.
8. Kegels
Kegels is the most effective sex exercise for men as well as women, especially if you want to continue enjoying a robust sex life in the 40s and beyond. If you are facing any of these problems – premature ejaculation, erectile dysfunction or overactive bladder – you can do this exercise, as it helps strengthen your pelvic floor muscles.
The best part about these exercises for better sex is that you can do them anytime, anywhere. All you need to do is squeeze your pelvic floor muscles, hold for about 10 seconds and then release. Around 15-20 reps will go a long way in improving the strength of your perineal muscles and pubococcygeus.
9. Skipping
Skipping should be an integral part of your everyday exercise regime, if you’re looking for a way to beat the stress and boost your appetite for sex. It is one of the most effective exercises to improve sex for men as it helps lift up your mood by releasing endorphins and alleviates stress. In addition, it boosts your blood flow to the genitals and even makes you more agile. All of these health benefits of skipping are definitely going to help you satisfy your partner’s sexual needs.
10. Weight training
Considering strength training for sex? Your routine cannot be complete without weight training. Pumping iron increases the levels of testosterone, which makes it a fitting exercise to boost sex drive. To get started with weight training, you can invest in some dumbbells which are easily available in any sports or online store. Start light, and gradually, build up the weight you lift during your workout sessions. If you’re a novice, we strongly recommend that you work alongside a trainer or rely on online tutorials by certified trainers only to get started on your weight training journey. This is vital because if done incorrectly, weight training exercises can cause grave injury. With consistency, this exercise regimen will strengthen your body muscles and enhance your stamina, which will, in turn, prove to be beneficial for your sex life.
11. Crunches
Crunches, whether done the old-fashioned way or on a stability ball, is a great sex exercise for men. It can really help work your abdominal muscles, which are used during sexual intercourse. Plus, your back will also be strengthened and your ability to thrust will also increase. At least 5 sets of 15-20 reps are enough to keep your sexual health prosperous.
12. Reclined butterfly pose
Your hips and inner thighs are used most frequently while having sex. Thus, an exercise to stretch and loosen up your hip and inner thigh muscles is very important. Add reclined butterfly exercise to your workout and you are going to be relaxed and ready for some hot action in the bedroom. We hope you are convinced of the relevance these exercises for a better sex life and remain committed to be healthy both mentally as well as physically for the rest of your life. Just stay disciplined and remember you will be able to achieve the goal of being sexually healthy only when you make your mind stronger.
