Sex is often considered a pleasurable activity, but it can also be a powerful form of exercise. Sex exercises for men can not only help improve their sexual performance, but can also reduce stress levels and boost overall physical health. From Kegel exercises to HIIT to weight lifting and yoga, there are plenty of ways for men to get more out of the bedroom without spending hours at the gym.
In this article, we’ll explore the many benefits of each sex exercise for men and how different types of physical activities can level up your sex life. So if you’re looking to spice up your love life while getting fit, read on!
Table of Contents
Benefits of Sex Exercises for Men
We’re all looking for ways to improve our sex lives! Whether you’re suffering from insecurity, poor sexual functioning, or serious medical issues that stand in your way to great sex.
Any form of physical activity can lead to better outcomes in life, but especially in the bedroom. Regular exercise helps increase blood flow, which is key for achieving and maintaining an erection and provides other sexual benefits such as intense orgasms!
Strengthening the pelvic floor can help with erectile dysfunction and urinary incontinence while increasing sexual pleasure.
Aerobic exercise like running or biking can boost testosterone levels and improve overall heart health.
Weight lifting and yoga can also benefit men who want a stronger body and better control over their pelvic and abdominal muscles.
Finally, regular exercise can even reduce stress levels and provide more satisfying experiences during sexual activity or sexual intimacy. With so many advantages to gain, it’s no wonder that exercise and the more fun version — sexercise, is becoming increasingly popular among men of all ages!
Types of Sex Exercises
All these forms of sex exercise can help men achieve better results in bed while providing additional benefits such as better orgasms, improved cardiovascular health, reduced stress, better look physique, increases stamina, and more!
Weight Lifting
Weightlifting is great exercise that can help improve sexual performance. Weight training increases testosterone levels for a boosted libido and satisfaction during sex. It also improves your overall body composition and strength, making it easier to perform certain sexual positions.
How to Do Weight Lifting Exercises
If you’re new to weight lifting, start with an introductory gym routine for both the upper and lower body. Aim for 3 sets of 8–12 repetitions for each exercise.
As you become more comfortable with the movements and your strength increases, gradually increase the weight or add more challenging exercises to your routine.
Kegel Exercises
Although most people think of Kegel exercises as something women do after childbirth, they also benefit men! Kegels help strengthen their pelvic floor, reduce the risk of erectile dysfunction and help prevent premature ejaculation.
How to Do Kegel Exercises
The good news is that Kegel exercises are easy! You must contract your pelvic floor muscles for 5 seconds, then release for 5 seconds. Aim for 10 repetitions per session, and work up to 3 times a day. With regular practice, you should start seeing results.
High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is a great way to get fit and boost sexual performance. HIIT involves short bursts of intense exercise followed by rest or low-intensity activity. HIIT can help improve aerobic capacity, reduce the risk of erectile dysfunction, and increase sexual pleasure.
How to Do HIIT
If you’re new to HIIT, start with a simple circuit, such as 10 full push up in the plank position, followed by 10 crunches and 10 squats. Aim for 3 sets of this circuit, resting for 30 seconds between each set. As you become more comfortable with the exercises and your fitness level improves, gradually increase the intensity by adding more repetitions or increasing the duration of each exercise.
Great beginner HIIT exercise routines can be found on YouTube for free. If you’re you’re serious about your fitness and think HIIT can give you the best results, look into a hired trainer or coach to help you with your routine.
Aerobic Exercise
Aerobic exercise is one of the best ways to boost sexual endurance and stay in shape. Regular aerobic exercise helps increase blood flow throughout the body, leading to improved erectile function and an enhanced ability to enjoy sexual intimacy. Additionally, regular exercise can help to improve testosterone levels in men, which is linked to improved sexual function and higher sexual desire.
The best way to get started with aerobic exercise is by finding something that you enjoy doing: running, swimming, cycling, or any other activity that keeps your heart rate up and keeps you active for a sustained period.
Aim for at least 30 minutes of aerobic activity 3–4 times weekly, gradually increasing the intensity as your fitness level improves. It’s also important to give your body adequate rest between sessions – this allows muscles time to recover and prevents overtraining or injury.
Don’t forget about strength training! Alongside aerobic exercise, strength training can help build muscle mass and increase overall physical fitness – all of which can contribute towards better sexual health!
Yoga
Yoga is another great exercise to improve your sexual performance. Not only can yoga help increase flexibility and core strength, but it can also help reduce stress levels and improve overall well-being.
There are many types of yoga, each offering unique benefits. Hatha yoga is a broad term for multiple techniques often taught in the West. This type of yoga focuses on introductory poses and breathing techniques to improve flexibility and strength. While Kundalini yoga focuses on the spiritual side of yoga. If you want something more vigorous, try a Vinyasa flow class to build strength.
How to do Basic Yoga Poses
If you’re new to yoga, here’s just what to do to get started! These are some basic poses that can help increase flexibility.
- Child's Pose: This pose is a great place to start. Begin by kneeling on the floor with your knees hip-width apart. Lean forward until your arms are in front of you, and rest your forehead on the ground. Hold this position for five minutes or longer if desired.
- Downward Dog: Get into an inverted V shape by pressing your hands into the ground, lifting your hips up, and straightening your legs as much as possible. Hold for 30 seconds or longer if desired.
- Cobra Pose: Lie on the ground with your hands directly underneath your shoulders. Pressing into the palms of your hands, lift up onto the crown of your head until only your pelvis is touching the ground. Hold for 15-30 seconds or longer if desired.
These three simple poses are a great place to start exploring yoga as a tool for improving sexual health and performance.
Stretching
Stretching is another great exercise to help improve your sexual health and performance by boosting flexibility, leading to an improved range of motion during sexual activities.
Not only do they help with flexibility and mobility, but stretching can also increase and improve blood flow to the pelvic area. This can be especially beneficial for men because it can lead to stronger erections, better orgasms, and improved sexual performance.
How to Stretch
The best way to incorporate stretching into your routine is by beginning with some basic stretches for at least 10 minutes daily. Focus on stretching the muscles in your lower body, including your hips, groin, and thigh muscles.
Before engaging in any stretching activity, warm up your muscles. Start with light cardio, like jogging or jumping jacks, for a few minutes. This will help to get your blood flowing and warm up your muscles.
Once warmed up, focus on stretching the main muscle groups: legs, back, chest, arms, and core. Hold each stretch for at least 30 seconds before switching sides or exercises.
Regular Physical Activity
Regular physical activity is essential for good health and can positively impact your sexual performance. Regular exercise enhances both lower and upper body strength, circulation, increases energy levels, and boosts testosterone production. It can also help reduce stress, essential for a healthy sex drive.
Cardio, as the name implies, is great for cardiovascular health, and strength-training exercises like weightlifting can help build muscle tone and boost confidence.
You don’t always need a gym membership, either. You can find ways to be more active in your daily life by taking the stairs over the elevator, walking inside of driving, or doing household chores to help you stay in shape.
Final Note
The bottom line is that exercise can lead to a better sex life! Regular physical activity helps to increase blood flow, reduce stress, and boost testosterone production. It can also help with erectile dysfunction by strengthening pelvic floor muscles and improving overall cardiovascular health.
Plus, don’t forget that sexual intercourse itself counts as exercise too! So ensure you get quality time in the bedroom with your partner. A healthy lifestyle filled with regular physical activity, a balanced diet, and plenty of sexual pleasure will improve your sexual health and performance.
