Don’t you feel so much more energized when you work out? Now the good news is that exercise also improves your sex life.
Why regular exercise is so vital for better sex
Breaking a sweat comes with a host of benefits. Enhanced weight-loss, higher quality of sleep, and a longer life are just a few. But regular exercise also makes for a better sex life. Certain exercises can help you sexually by boosting your libido, improving your endurance, and making you last longer in bed. What are these best sexercises? Here are the four best types of exercise for better sex, including a weekly workout plan to get you started right away.
How exercise boosts male sex drive
Exercise is great for better sex because it increases the production of testosterone (T). When your T levels are high, your sex drive is high.
Exercise for better sex raises T levels in two ways: first, certain types of strength training will cause your body to produce more T. Second, working out decreases body fat and builds muscle. Body fat converts testosterone into estrogen, which is no bueno for your sex drive.
These are the 4 best types of exercise for better sex
Different exercises come with different benefits: strength training is great for boosting your testosterone levels, cardio builds up your endurance in bed, yoga opens up your hips so you can last longer, and Kegels help you achieve more intense orgasms.
Even if you’re not a fan of yoga and have never done Kegels before, it’s worth trying–it can change your sex life for the better!
Here’s what you need to know to get your sweat-life started.
Lift weights to raise your testosterone levels
Strength training is your new go-to exercise for better sex. Not only does it increase your sex drive by raising your testosterone levels, but it also boosts your energy, elevates your mood, and keeps your bones strong.
For the best results, lift heavy. Here are some guidelines that will maximize your training and sex drive.
- Use compound lifts. Squats, deadlifts, bench-and shoulder presses are your main lifts. Exercises that work large muscle groups are associated with larger increases in testosterone.
- Go for high-volume training. This means more sets and more reps. It’s an effective way to cut body fat and build muscle—particularly for larger muscle groups, like your glutes.
- At home, outdoors, or while traveling, use your body weight or resistance bands when exercising for better sex.
- Rest for 1-2 minutes between each set.
Please note: If you’re new to the gym and have never lifted weights before, play it safe by consulting a trainer or fitness expert before starting with a new workout regimen.
Now combine your strength training with cardio, because exercise for better sex includes building stamina.
Enhance your endurance in bed with regular cardio
There are two different types of cardio—LISS, and HIIT.
- LISS stands for low-intensity steady-state cardio. This includes walking, swimming, hiking, and biking. Complete 30-90 minutes of LISS 3-4 times a week if you’re looking for fat-loss. You’ll notice the benefits of this exercise when having better sex that lasts for hours.
- HIIT is short for high-intensity interval training. Intense bursts are followed by a less intense recovery period. Sprints are a great form of HIIT. Run as fast as you can for 60 seconds, then rest for 60 seconds. Repeat this 10-15 times. HIIT boosts your T production almost as much as weight-lifting. It will also get you into great shape for a hurried encounter. But if you want longer pleasure, practice yoga.
Open up and strengthen your hips with yoga
It cannot be stressed enough: to get better at sex, you need to stretch, especially in your hip flexors. Most men have tight hips–a side-effect from too much sitting. Even though there’s an increasing number of men who enjoy yoga, some still have prejudices towards the practice.
You may think that yoga is just for women, or that it’s not worth it because you don’t sweat. But think again: don’t you stretch after each time you exercise for better sex? Think of yoga as a long stretching session.
Yoga is one of the best exercises for making you better at sex. Not only does it make you more flexible between the sheets, but it also helps you control ejaculation.
Do yoga right after your workout to stretch your (warm) muscles. Go as deep as you can without straining, and hold each stretch for 30-60 seconds. You’ll notice a difference immediately.
Now that you’re opening up your hips, it’s time for the next step: exercising for better sex by strengthening your PC muscles.
Intensify your orgasms with Kegel exercises for better sex
You might have heard of Kegels for women—but what about Kegel exercises for men Introduced in the late 1940s by Dr. Arnold Kegel, these exercises were initially meant to help women regain normal bladder function after childbirth. But studies have shown that pelvic floor strength training has amazing benefits for men as well.
Strengthening your pubococcygeal (PC) muscles helps you maintain stronger erections, postpone ejaculation, and experience more intense (full-body) orgasms.
Here’s how to identify your PC muscles: the next time you visit the bathroom, stop urinating mid-stream. The muscles that allow you to do that are your PC muscles.
There’s a simple way to train your PCs: clench and hold them for 5-20 seconds, then release. Repeat the process 10-20 times in a row, 3-4 times a day. Add variation by performing these exercises for better sex sitting, standing, or lying down. Keep the rest of your body relaxed and breathe normally.
As an advanced practice, experiment with your Kegel exercises while self-pleasuring with your sex toys. For example, as you get close to orgasming, try a set of Kegels to see if this can help you postpone your orgasm and build up even more intense pleasure in your body.
Now that you know about the best exercises for better sex, it’s time to put insight into action.
Exercise for better sex: a sample workout
This plan aims to inspire while you’re getting started. Feel free to adjust it according to your preferences, health, and life situation.
If you’re in doubt or have a medical condition, consult your doctor before embarking on a new exercise regimen for better sex. If you’ve never been to the gym, consider hiring a personal trainer. They will teach you how to maintain correct posture, recover, and adjust your exercises for better sex as your body changes over time.
Wednesday: HIIT & Yoga
Don’t overtrain. Studies show that over-exercising for better sex raises the stress hormone cortisol. For perfect balance, listen to the signals of your body. If you’re exhausted, take an active rest day. Stretch or go for a light walk. This will also prevent injury.
Exercise for better sex: the bottom line
Now that you know about the ideal exercises for better sex, start implementing your new workout regimen today. When you perform these exercises for better sex with determination, discipline, and consistency, you’ll get the results you want.
Motivation is what gets you started, habit is what keeps you going. Make these exercises for better sex a part fo your daily routine, and you will reap their benefits for a lifetime.
And don’t forget that exercise is just one ingredient for better sex. Diet, supplementation, sleep, and self-pleasure all play an important part in creating and maintaining a healthy sex life.