Three fun, easy exercises to boost bedroom performance

By Micaela Whitworth

Everyone knows the positive benefits that regular exercise can provide. But there might be one motivating factor you’ve missed, something to entice (arouse?) you enough to put down that copy of 50 Shades of Grey and lace up your sneakers instead: Regular exercise can lead to an improved sex life.

Research shows that exercise can boost your testosterone levels, increase blood flow to your genitals, and even improve your orgasms— all contributors to better sex. By strengthening the stabilizer muscles in your lower body, pelvis, and core you can reap the “sexier” benefits exercise has to offer. With general strength training and conditioning you will not only increase stamina and frequency of lovemaking, stronger muscles will allow you to enjoy more intense finales.

Sexercise #1

Many women associate Kegel exercises with pregnancy; however, what many people don’t understand is that both men and women have pelvic floor muscles. Improving the strength of these muscles is beneficial for greater sexual satisfaction and stronger orgasms, as well as for preventing urinary or bowel incontinence. Kegel exercises are also beneficial for men who suffer from erectile dysfunction and premature ejaculation.

To perform a Kegel, tighten your pelvic muscles (the ones that control the start and stop of urine). Hold for about 5 seconds, relax and then repeat. Perform 100 to 200 repetitions each day and after a month you should see results. Kegel exercises can be fun and can stimulate erotic feelings to get you in the mood. The best part is, you can do them anywhere without anyone the wiser.

Sexercise #2

Strengthening the lower back, gluteus muscles and hamstrings helps with any thrusting type of movement you encounter during sex. Begin by lying on your back with your arms flat by your side and knees bent. Lift your hips up in the air and squeeze your gluteus muscles together as hard as you can. Hold this position for 10 seconds, breathing normally, then slowly lower back down to the floor and relax for a few seconds before repeating again. Aim for three sets of 10 to 20 reps each and perform three times per week.

Sexercise #3

Once reserved strictly for gentlemen's clubs, pole dancing has now become one of the sexiest fitness trends. Pole dancing works every part of the body, including quadriceps, glutes, biceps and abdominals. It’s low impact and suitable for anyone. Aside from the physiological benefits, many women report feeling increased sensuality. Partners of the pole enthusiast will begin to see a more confident spouse, something that might lead to more sex—a win-win for both partners.

Spring 2013, Vol 5 N°2

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