Exercises to make you better in bed: Workouts both Men and Women Can Do to Improve Performance
Workouts both Men and Women Can Do to Improve Performance
Medically Reviewed by Carol DerSarkissian, MD on December 04, 2022
Getting physical can ramp up the pleasure for you and your partner. Any activity that gets your heart beating faster and you breathing harder, from brisk walking to cycling, can boost blood flow — including to your nether regions. That’s a plus for both genders: stronger erections for men, and greater arousal for women according to a University of Texas study.
Harvard researchers found that male and female swimmers in their 60s had sex lives similar to people 20 years younger. Swimming builds endurance, boosts blood flow, improves flexibility and strength, and slashes stress. It also burns some serious calories, a plus for anyone who’s overweight (extra pounds lower libido), especially obese men with erectile dysfunction.
A strong, flexible core underpins most everything you do. That includes performing between the sheets.
This move will make you more flexible during lovemaking, says NYC-based exercise physiologist Liz Neporent.
It’s an intense hip opener that stretches your inner thighs, groin, and hips. It also releases stress, which can be a real buzz-kill in bed.
To help hold yourself in a “favorable position” without your back or legs giving out, Neporent recommends the hinge. Lean back at a 45-degree angle for a few seconds before returning upright, and repeat. The move is subtle but creates a lot of staying power.
Developed to treat urinary incontinence, these strengthen your pelvic floor muscles, and that may mean more intense orgasms. Women may be more familiar with Kegels, but they also help men prevent premature ejaculation. But studies show half of people don’t do them correctly. Ladies, if you put a finger in your vagina, you should feel a pulling up when you squeeze. Men, your penis will lift up.
This is a perfect way to strengthen the deepest layer of your ab muscles (transversus abdominis), along with your upper arms, thighs, and buttocks. These muscles help stabilize you so you can stay close to your partner when and where it counts most.
Do it once a day, and build up to 60 seconds or longer. If it’s too challenging on your toes, try balancing on your knees instead.
Think of this yoga pose as another form of foreplay. It limbers your spine, helps get you into an even breathing rhythm, and improves focus — so your mind stays in the moment. Move with a steady flow, so that each rounding up (the cow part) takes a full breath in and each arching downward (the cat part) exhales out.
Whether your favorite position is missionary or cowgirl, this move is a key part of it. But powerful pushes can be exhausting when you’re out of shape. Work your glutes, calves, and hamstrings to build stamina and flexibility. Pelvic thrusts also sculpt your booty, so you feel good and look good.
Couples who sweat together stay together, so make an exercise date with your significant other. Studies show that challenging physical activities spark arousal. You’ll be more attracted to your partner post-workout, too. Coordinate your actions (for example, run at the same pace) to strengthen your emotional connection even more.
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SOURCES:
Penhollow, T. Electronic Journal of Human Sexuality, published online Oct. 15, 2008.
Lamina, S. Ethiopian Journal of Health Sciences, November 2011.
University of Texas at Austin, news release.
Krucoff, C. American Fitness, November/December 2000.
Harvard Health Publications: “Calories Burned in 30 Minutes for People of Three Different Weights.”
Esposito, K. JAMA, June 2004.
Indiana University, news release.
Liz Neporent, exercise physiologist, New York.
Judith Florendo, PT, DPT, physical therapist, Chicago.
Laura Berman, PhD, assistant clinical professor of ob-gyn and psychiatry, Feinberg School of Medicine at Northwestern University, Chicago; author, Loving Sex.
McKinney, K. Scholars, published online Summer 2011.
Stel, M. British Journal of Psychology, published online Dec. 24, 2010.
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5 Sex Exercise for Men
You know that working out is good for your health. But did you know that hitting the gym could also help you have better sex? “Working out three to four times a week can do a lot to help your sexual technique, flexibility, and endurance,” says Pete McCall, MS, an exercise physiologist and personal trainer for the American Council on Exercise (ACE). So what types of exercise are best for better sex? McCall recommends the following five “sex exercises.”
Better Sex Exercise No. 1: Weight Lifting
Strength training could be just what the doctor ordered for your sex life. The reason: “Weight lifting causes the body to produce testosterone, which is the primary precursor for the male sex drive,” says McCall, who recommends lifting enough to feel fatigue by the 10th repetition.
In fact, some studies have linked short intense exercise, such as weight lifting, with increased testosterone levels. To improve your sex life, do some push-ups, sit-ups, and crunches. These muscle-building exercises can help lead to better sex by strengthening the shoulders, chest, and abs. Strong upper body strength can increase stamina since these muscles are used during intercourse.
Better Sex Exercise No. 2: Kegels
Doing Kegels is considered a good sex exercise for men because these exercises can help endurance and control by toning the pubococcygeus (PC) muscles — the ones that let you stop the flow of urine mid-stream. Named after Los Angeles physician Arnold Kegel, they strengthen the muscles in your body’s pelvic floor, which can lead to better sex. “Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm,” says McCall. To do Kegels, start by interrupting the flow of urine when going to the bathroom to get familiar with your PC muscles.
After that, you can do Kegels anytime and any place by squeezing the PC muscles. Hold for 10 seconds, relax, and do as many reps as you can before tiring.
Better Sex Exercise No. 4: Fast Walking
In a study of 31,000 men over age 50, Harvard researchers found that aerobic exercise resulted in a 30-percent lower risk of erectile dysfunction (ED). More specifically, according to another study, aerobic activity that burns at least 200 calories per day (equal to fast walking for two miles) can significantly lower the risk of ED. Brisk walking is thought to help ED by improving circulation and blood flow. “Fast walking, running, and other aerobic activities help your sex life for the same reason that they prevent heart attacks,” says McCall. “They keep your blood vessels clear.” The result can be stronger and longer erections. Vigorous activities, such as running and brisk walking, also release endorphins and relax you, which can boost sexual performance.
Secrets of the Female Orgasm
Better Sex Exercise No.
5: Swimming
In another Harvard study of 160 male and female swimmers, swimmers in their 60s reported sex lives comparable to those in their 40s. Since sexual activity can be an act of endurance, long-distance swimming can keep you going and going like the Energizer bunny. “Swimming for at least 30 minutes three times a week will increase sexual endurance,” says McCall. Swimming is also a great activity for weight loss, which can also lead to better sex. A randomized, single-blind study of 110 obese men with ED found that losing just 10 percent of their body weight improved sexual function in one third of the men. And it’s no secret that losing excess body fat will help attain those six-pack abs and make you more attractive to potential partners. The result: better sex!
Try doing some (or all) of the above workouts to improve your sexual technique, endurance, and flexibility. Your mate will be impressed with your sexual powers and, as a side benefit, you’ll get healthier and fitter along the way.
Learn more in the Everyday Health Men’s Health Center.
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10 physical exercises that will make you a god in bed
Entertainment
Whatever moralists say, good sex does not require love to the grave, a stamp in the passport or three dates. But what you really need is a good physical shape!
June 3, 20211
And if we go to the gym to improve the appearance of our bodies and to please women, why not exercise in order to improve sex?
Kegel exercises
The exercise is aimed at the pubococcygeus muscle and allows you to achieve the effect of pumping – increasing blood flow to the penis.
Doing Kegel exercises will improve your erections, make your orgasms more intense and help you stay in bed longer. Experts say that you can even do these exercises during sex to stimulate your partner’s G-spot.
First you need to determine the working muscle – this is the one that is responsible for erection. To begin with, strain it for three seconds, as if trying to stop urination. Repeat the exercise: three sets of 10 times a day. The advantage of this exercise is that it can be done at any time: while brushing your teeth, on public transport on your way to work, or at an important meeting during your boss’s report.
Deadlift
Few people realize how beneficial this exercise can be for our sex life. It involves the biceps femoris, muscles of the buttocks, lower back, rectus and lateral abdominal muscles of the press.
As with any exercise, it is important to perform it correctly to avoid injury. Feet should be hip-width apart, feet facing to the sides. The barbell is located in the center of the foot. Place your hands on the bar so that your knees are inside (distance about 40 cm). Initially, the back is slightly rounded, but then it is important that it is straight.
You should feel a noticeable tension in the muscles of the lower back and back of the legs.
Squats
Another seemingly obvious exercise. Like deadlifts, squats are good for the thigh muscles. In addition, due to the fact that they need to be repeated many times, this provides a cardio load. Another less obvious plus: you can easily realize all your fantasies about sex while standing, pressing your partner against the wall.
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- Getty Images
By the way, if you like to take care of your body and beat yourself up in the gym, you will be interested to know which muscles in men women like the most.
Plank
This exercise will help you when you decide to have sex in the missionary position. As you probably know, this position is very tiring for the arms and abs. What could be a better workout than imitating this position? When you do a plank, a lot of muscles are activated – from the muscles of the neck to the muscles of the legs.
The easiest way is the elbow plank. The body should form a 25 degree angle with the floor. Rely only on your forearms and the tips of your toes. Try not to bend your hips towards the floor. The next stage is the plank on straight arms. The most advanced is the bar on the fitball. Use the ball with your elbows on it.
Butt Bridge
Your girlfriend will thank you if you do this exercise diligently. It will allow you to develop the muscles of the buttocks, and therefore, give her the most unforgettable orgasm in her life. That is, we wanted to say – the most unforgettable orgasms!
Initially, you need to do this exercise without additional devices. From a supine position with your knees bent, lift your hips. Then you can add weights, even a barbell.
Interval training
Sex is not a sprint. Therefore, cardio training is mandatory for your body. A combination of different types of loads (running, jumping, squats, push-ups and any other high-intensity exercise alternating with a short rest) to have enough endurance to withstand a sex marathon.
Push-ups
Develops the anterior deltoid and pectoral muscles, triceps and forearm muscles, the back muscles, abs, quadriceps and small hand muscles are also involved in this exercise. All of them will be useful to you for sex in the missionary position.
Leg Raise
As you know, the G-spot is at the top of the vagina. To stimulate her during sex, you need to lift your pelvis up. Leg raises will make this task much easier for you.
Stretching
It’s a stereotype that only women need flexibility. A good stretch will help, firstly, to bring to life a lot of rather exotic sexual positions, which will save your sex from becoming a routine even with a partner with whom you have been doing it for many years. Secondly, stretching will help to pleasantly diversify even the most ordinary pose, such as a missionary. Spread your knees wide during sex – this will provide better access to the penis into the vagina and make the sensation brighter.
There are many stretching exercises.
The simplest thing is to sit down and, resting your hands on your feet, spread your knees with them as wide as possible.
Walking
Don’t be surprised. Long walks strengthen the muscles of the back and forearms. Many men complain of cramps in their arms during foreplay. So, banal walks will help to avoid this. To enhance the effect, use weights, such as dumbbells. With them, you can generally walk at any time of the day, even in the most disadvantaged area.
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Lyricist:Semyon Shraik
6 exercises that will make your sex unforgettable
18+
We can name many reasons to start your morning with exercise: good spirits, body strength and readiness for feats. And the bonus is great sex. Add these seven exercises to your workouts, and the result will not keep you waiting.
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Shoulder bridge
This exercise develops hip flexibility and strengthens the glutes and hamstrings, both of which are used in most sex positions.
Lie on your back, bend your knees, resting your feet on the floor. Slowly raise your buttocks and hips. Clasp your hands behind your back. Do 30 sets.
When you confidently perform this exercise, involve a partner – together do the “running on your hands” exercise known to both of you from school with complication. Place your palms on the floor, raise your legs and, with the help of your partner, grab his waist. He will have a great view of your toned buttocks, and you will strengthen your core muscles.
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If you want great sex, strengthen your inner thighs, then new positions will appear in your arsenal. Trained inner thighs will help you cope with those positions when you need to wrap your legs around your partner’s waist. In addition, this exercise improves the circulation of the pelvic organs, rounds your buttocks and improves the appearance of the legs.
Stand up straight with your legs slightly apart, spread your feet outward at about a 45 degree angle.
Be sure to tighten the press – your body should be in good shape. Put your hands on your hips, elbows apart. If you want to complicate the exercise, take dumbbells in your hands.
Keeping your back straight, inhale as you lower yourself down, slowly bending your knees. Lower yourself until your thighs are parallel to the floor. At this moment, you will feel a stretch in the adductors of the thigh.
Exhale as you return to the starting position, pushing off the floor with your heels.
The recommended number of repetitions is 10-15.
Plank
The good old plank will strengthen the deep abdominal muscles, speed up and normalize the metabolism in the body.
From a lying position on the floor, rise with outstretched arms. The spine and the whole body must remain straight – do not “fail” the pelvis.
Leaning on the tips of your socks and hands, tighten and fix your muscles. Hold this position: start with 10-15 seconds, gradually increasing the time.
Twisting and body waves
Improves coordination, blood flow in the pelvic organs, and this exercise can also “wake up” your libido. The principle of twists is known to everyone, so there is not much point in describing it. Briefly: feet shoulder-width apart, hands on hips. You begin to lean forward, “drawing” a circle with the upper part of the body. The hips go in the opposite direction – “draw” a circle in the other direction.
The wave is made according to a similar principle, only the movements are not circular, but wave-like. Remember your favorite dances from 90’s!
Yoga Pose: Cobra (Bhunjangasana)
Another guarantee of great sex is to increase the flexibility of the spine.
Starting position – lying on the stomach, the chin rests on the floor, the legs are brought together, and the hands are at shoulder level.
Resting your palms on the floor, while inhaling, slowly raise your head, bend your upper body back and up.
Having reached a comfortable deflection, linger in it for 10-20 counts, while remembering to breathe.
Slowly return to the starting position.
Repeat the exercise 2-3 times.
Kegel exercises
You knew they would be here, right?
Pelvic floor muscle training (PFM) with special vaginal balls stimulates blood flow to the vagina, increases its sensitivity and develops nerve receptors.
The second benefit of these exercises is to help with incontinence.
Modern doctors recommend using vaginal balls for training, which are sold in sex shops.
Use different designs of vaginal balls for training. Every day, insert double balls on a 4.5 cm hitch and wear them for 3 hours, periodically tensing your muscles (every 10 minutes).
Do this exercise 21 days, 6 days in a row, 1 day off. For the next 3 weeks, wear the balls for 5 hours a day in this way: every 30 minutes we strain the muscles for 30 seconds, 30 seconds of relaxation, and so 5 repetitions.