7 Exercises You Must Do for Better Sex

Have Better Sex With These Exercises


The worst thing one can experience in life is not having a good time during sex. It’s something that can be the most pleasurable thing for some people and at the same time stressful for others. Your experience during sex depends on how good your health is and it can only be achieved through exercise. You need mobility and strength for optimal performance in the bed and above all, you have to be flexible.


So, here are 7 exercises that you can make a part of your daily routine for better performance during sex. They’ll holistically work on all muscle groups within your body for cohesive functioning and flexibility.

Exercises for Better Sex

1. Cardio for Stamina

For great sex, you must have great stamina and it can be achieved by doing cardiovascular exercises. During intercourse, your body sweats a lot and you exert a lot of energy, making you tired. Under such circumstances, you’ll either change your position or slow down your pace. Different studies show that a high BMI can result in erectile dysfunction.

Cardio for Stamina

The best cardio is running, jumping rope, cycling and swimming. Collectively, it’ll build up your aerobic stamina that will help you last longer in bed and manage your health as well. Here is a breakdown of cardio routine to follow:

  • 30 minutes of cycling a day.
  • 10-15 minutes of jumping rope.
  • 10-20 minutes of running.
  • 30-minutes swimming.

Split them throughout the week and follow them regularly.

2. Squats with Alternating Knee Dip

Squats are great for strengthening your overall body, especially the core and legs. They work on all muscle groups in your body. You might be familiar with the normal squats, often seen at the gym or just simple bodyweight squats. This is pretty much the same but with a little variation.

alternating squats

Stand straight with your feet wider than shoulder width and your toes facing outward. Now extend both your arms in front of you. This will be your starting position. Drop straight down to do a squat.

Now at this point, press into the right heel as you lift the left one and get back to your starting position. On your way up, quickly turn the leg knee in and the left heel out and smoothly drive towards your left. Finally, place your left heel back on the floor and drive the left hand forward as you lower your body for a wide squat. Repeat the same with your right leg.

3. Weight Lifting

Weightlifting is linked to increased production of testosterone that improves your sex drive. You should go to the gym at least four days a week and incorporate compound exercises like bench presses, squats, deadlifts, and military presses. Don’t forget to train your core as well.

Weight Lifting

Not only will it increase your testosterone levels but also your stamina. This will result in improved pleasure in the bed.

4. Plank with Leg Lift

This is a strength exercise which targets your abs, hips, and back. Because we’ll combine it with a leg lift, there will be a multi-function pattern involved that will help to improve overall stability.

Plank with Leg Lift

You will start in a push-up position with your hands placed underneath your shoulders and your body in a straight line. Now tighten your abs and lift your left leg off the ground till it reaches hip height. Hold this position for 5 seconds and return to your starting position. Repeat the same with your right leg. Aim for four sets of 15-20 reps on each side.

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5. Single-Leg Deadlift

This will require balance and focus throughout the workout. To start, stand with your feet together. Now, gradually transfer your weight on the left foot by bending at the waist. Hold this position for a second.

single leg deadlift

Now, reach down forward by driving the right heel straight up towards the ceiling and stop as soon as your back and leg are parallel to the floor. Touch the ground and come back to your starting position. Do 5 reps on each side.

6. Yoga

Yoga is a great way to flex your body and be able to get into creative positions that will help during sexual intercourse. Yoga not only improves your health but also your flexibility.


Try to focus on poses that improve your pelvic muscles including shoulder stand, bow pose, and peacock pose. It’ll help to drive more energy into your body, which is excellent for sex.

7. Pelvic Thrust

The pelvic thrust exercise strengths your lower back and core. To do this exercise, lie on your back while keeping your arms along your sides and bending the knees. Keep your feet firmly on the ground in front of your hips. This will be your starting position.

Pelvic Thrust

Now, using your hamstrings and butt, press on your heels and drive your hips straight up. Hold the position for a second and lower your hips back to the starting position. Do at least 20-25 reps without any break.

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