Exercise to Improve Your Sex Life

February 11, 2020by The Line Method

If you’re doing it right, then you know sex can be an athletic endeavor. Sex engages the whole body, but four specific muscle groups take on the bulk of the work – glutes, quads, core, and upper body. If sex is your sport, get ready for the action with a workout that improves your flexibility and strengthens the muscles you need to “nail” any position.

Being physically fit helps you feel more confident in the bedroom, but it could also improve your performance and get more enjoyment from your favorite pastime. Your daily workout probably doesn’t target the specific muscles you need for your favorite nighttime workout, so keep reading to learn some excellent exercises to help amplify your enjoyment in the bedroom. These exercises are all easy to do and require no additional “equipment.”


Push-ups are good for the on-top partner because this traditional exercise works the arms, shoulders, chest, and abs, increasing upper body support and stamina. Proper form is key: keep your hands shoulder-width apart and be sure to keep your neck in a straight line. With your elbows at your sides, slowly lower your body until your chest almost touches the floor. Slowly press your arms to push yourself back up again, but don’t lock your elbows.


Cardio is excellent for a healthy heart, but it’s also useful for a healthy sex life. Regular cardiovascular workouts – like running, swimming, cycling, or other heart rate-raising activities – can improve stamina, increase blood flow, and even lead to more satisfying orgasms. Any activity that gets your heart rate up can boost blood flow to your nether regions, which is a plus for both men and women alike.


Ladies, this one is for you. Kegel exercises were originally developed to treat urinary incontinence. They are known to strengthen the pelvic floor muscles, which may lead to more intense orgasms for both men and women. It’s the one exercise that directly targets the pubococcygeus (PC) muscle. Lucky for you, Kegels are easy to do and can be done virtually anywhere. Contract your pelvic muscles as though you’re trying to stop urine flow. Don’t push down though – squeeze your muscles tightly as if you’re trying to lift this muscle up. Hold tight for 5 seconds, breathing normally. Relax and then repeat.


According to exercise experts, lunges build strength, endurance, balance, and core stability in the glutes, hips, and thighs. These muscle groups come into play when engaging in sex. Simply start by standing with your feet hip-width apart, then take one long step forward, making sure your knee is directly above your foot, and your thigh is parallel to the floor. Hold for 30 seconds and push back to the original position. Repeat with the other leg.

Pelvic lifts

Whether your favorite sexual position is missionary or cowgirl, powerful pushes can be exhausting when you’re not in shape. Pelvic lifts work your glutes, calves, and hamstrings to build stamina and flexibility. They also sculpt your booty to help you feel good and look good. For this workout, lie on your back with knees bent and feet flat on the floor, hip-width apart. Then, raise your pelvis while tightening your abs and glutes.

Better Together

According to psychologists, couples who sweat together stay together. Consider making an exercise date with your significant other to deepen your emotional connection. Studies demonstrate that challenging physical activities spark arousal, and you’ll be more attracted to your partner post-workout, too.