Working out has many benefits for your health and could also help you improve your sex life. Having a weak core and poor cardio health will lead to exhaustion before you or your partner finishes.
Working out around three or four times a week helps improve your flexibility, endurance, and sexual technique, making it comfortable and enjoyable for both partners. Research also indicates that men who work out more have fewer chances of suffering from sexual dysfunction.
However, before hitting the gym, you need to know the best exercise to help your sex life.
This is one of the most effective exercises because it tones the pubococcygeus muscles, which improves endurance and control. The pubococcygeus muscles are what enable you to stop urine flow mid-stream.
Kegel exercises strengthen your pelvic floor muscles, and they can help you better control ejaculation ad give you more intense orgasms.
To perform kegel exercises, begin by interrupting your urine flow to familiarize yourself with your pubococcygeus muscles. After that, squeeze those muscles and hold them for a few seconds. Experts recommend that you hold for about 5 seconds, then relax for three seconds. Do at least three sets of 10 repetitions daily.
You can do Kegels anywhere, but start holding for a few seconds, then increase the time as you get used.
Kegels is 1 of the top 3 exercises recommended to help with erectile dysfunction.
- Weight lifting
This could be what you need to try before looking for medical ways to improve your sex life. Weight lifting triggers the body to produce more testosterone, the main trigger for male sex drive. Experts recommend weight lifting enough to make you fatigued by the 10th repetition.
Studies have linked other short, intense workouts to increased testosterone production , including crunches, sit-ups, and push-ups. They also help strengthen your abs, chest, and shoulders, the key muscles used during sex, leading to more stamina.
Learning new positions is an excellent way to spice up your sex life, and you can do that by starting yoga. With yoga, your body learns how to be flexible, and you can achieve creative positions to give you and your partner maximum pleasure.
It could also increase stamina by drawing your energy up and in. experts recommend learning positions that improve pelvic muscles like peacock pose or the forearm, bow pose, and shoulder stand.
If you are starting, ensure you consult an expert who will teach you the best positions and how to them without hurting yourself.
- Fast walking
Studies indicate that aerobic exercises reduce the chances of getting erectile dysfunction by around 30%, specifically aerobic exercises that help burn roughly 200 calories daily. They equated that to fast walking for two miles every day.
Experts say that fast walking prevents erectile dysfunction the same way it keeps you safe from a heart attack. It improves blood flow throughout the body and keeps your blood vessels clear, resulting in stronger and longer erections.
It also increases the release of endorphins, which helps you relax, boosting your sexual performance and experience. Other aerobic exercises that work the same way include running, biking, and rowing.
This aerobic exercise will give you firmer and longer erections and better orgasms. A Harvard study showed that swimmers around 60 years said their sex lives were almost similar to those of people around 40 years.
Swimming helps increase your core strength, improve your endurance, and helps you lose weight, which is essential for better sex. Another study involving obese men with erectile dysfunction indicated that losing 10% of their body weight improved their sex performance and endurance.
Experts recommend swimming for 30 minutes a day, but you can increase the time as your body gets used.
Planks effectively strengthen your transversus abdominis or abs muscles, thighs, upper arms, and buttocks. These are the most used muscles during sex, which helps increase your stamina and performance.
Start lying flat on your belly with your arms on your side in a neutral push-up position. Push yourself up with your arms, assume the push-up position, and then hold for 30-60 seconds. If you can’t balance on your toes, you can start by balancing on your knees.
- Mountain climbers
This is another excellent exercise to help activate and strengthen different muscle groups, including your abs, shoulders, arms, and thighs.
Get in the push-up position, then bring one leg forward such that your knee is under your chest, then switch legs until it looks like you are running. Do this for around 60 seconds and ensure your back is straight throughout the exercise.
Exploring new positions is one way to improve your sex life, and some positions require that you use your lower body muscles. Squats help strengthen the main muscles like your hamstrings, glutes, and quads.
There are different variations to doing the squat but start by having your legs shoulder-length apart for the basic form. With your back straight, bend your knees as if sitting on a chair, and once your knees form a right angle, stand up.
Depending on your physical capability, you can choose to use your bodyweight, dumbbells, or barbells.
Before you start any of these exercises, ensure that you consult a professional fitness trainer to advise you on the best workout. They will also show you the best way to do them without injuring yourself. For more motivation, consider bringing your partner along.