One of the biggest benefits to exercise is that it doesn’t just help you look better. A good exercise regimen can do everything from increasing bone and joint strength, flexibility, cardiovascular ability and aerobic capacity, posture, reduce risks for certain diseases, and much, much more.
Another thing that exercise, and resistance training specifically, can do is help you increase performance. Not just performance in the gym, or athletics, but also your performance in the bedroom as well.
Sex – if done correctly – is basically a total body workout, marathon, and sprint, all rolled in one. Much like resistance training, it requires you to be able to control and focus on many different functions of your body all at once, including your breathing, body movements, and mental focus.
Coincidentally, all these things come into play during your workout as well. So, it really should come as no surprise that the more your exercise, the more your sex life can improve.
The upper body muscles, like the chest, shoulders, arms, and back are all heavily involved in sex. Whether you’re on top, and supporting your body weight, carrying your partner to the bedroom, or participating in something even more acrobatic, your upper body strength is key for maximizing sexual enjoyment, for both of you.
While your upper body muscles are the primary players when it comes to support, your core muscles (abs, lower back, and hips/glutes) are the stars of the show. These muscles not only control your stamina and vigor when thrusting, but the stronger these muscles are, the more ejaculatory control you’ll have.
This one’s obvious, but it bears mentioning. The more flexible you are, not only the larger variety (and more fun) positions you can get into, but the less likely you are to either injury yourself or cramp up during sex.
Your heart is another important muscle when it comes to sex, for a few reasons.
The first reason is blood flow. Good blood flow means stronger erections, and less risk of erectile dysfunction. And a stronger, healthier heart means better blood flow.
The second reason is endurance. Strong muscles are great, but if you’re too winded after a minute to keep going, it doesn’t really matter. Better aerobic endurance will ensure you can keep going as long as you want.
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Elite Core Workout Exercise Sliders
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Onnit 18-pound Howler Primal Bell
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Exercises for Better Sex
Upper Body Exercises
Rack Pulls – Back & Arms
Rack pulls are a great exercise for enhancing your bedroom performance for a couple reasons. Unlike deadlifts from the floor, rack pulls restrict your range of motion, allowing you to work with as much or little ROM (range of motion) as you want. This allows you to really isolate the back, white taking the glutes and hamstrings out of the movement.
Secondly, because of the limited range of motion, you’re not limited by the strength of your lower body; like you would be if you were pulling from the floor. This allows you to use more weight, increasing both back and grip/forearm strength.
A strong back is going to help you maintain a good and safe position while on top of your partner. Sex injuries do happen, and noting would be worse than throwing your back out mid-thrust.
The grip strength aspect is very important too. Fingering is an important part of foreplay, so you want to be sure your fingers, hands, and forearms have the stamina to go as long as you need to.
Push-Ups – Chest & Arms
There are few exercises better at building upper body strength and endurance than good old-fashioned push-ups.
Everyone wants to hail bench pressing as the king of building strength in your chest and while that may be true, show me someone who can bang out 50 or more consecutive push-ups, and I’ll show you someone who is good in the bedroom.
Body Saw Planks – Abs & Lower Back
If you want to be good at sex you should perform regular planks. If you want to be great as sex, you should perform body saw planks. Not only are these more difficult, but, they closely mimic the actions of the missionary position.
Having a strong core is extremely important during sex for stamina and performance; working to help you hold positions longer while not getting tired.
Not only that, but one muscle that’s part of your core is your pubococcygus, or the PC muscle. This muscle is part of your pelvic floor, and is the muscle you feel working when you stop the flow of urine. This muscle can also be used to delay ejaculation. So, in addition to kegals, abdominal and other core exercises can help you strengthen your PC muscle.
To get the most out of planks, you want to brace your abs tightly – like you’re going to take a punch – while maintaining a neutral spine.
Hip Thrusts – Glutes, Hips, & Lower Back
This one is pretty obvious. The hip thrust most closely mimics the actions performed during sex.
Hip thrusts target the glutes, hips, and lower back – as well as the hamstrings – all main muscles involved in thrusting. Strengthening these muscles will not only help you develop more powerful thrusts, but will help you develop more control, stamina, and rhythm; so you’re not flopping around like a wet noodle.
Kettlebell Swings – Glutes, Hips, & Lower Back
Like hip thrusts, kettlebell swings also focus on core strength and power, but they also call into action the muscles of your back, and arms. The main benefit of the movement however is developing speed and power in the hips. These combined with hip thrusts will make you a thrusting machine, and help protect your lower back from injury.
Bodyweight Squat w/ Hold – Glutes, Hips, & Lower Back
This exercise is not just great for sex flexibility, but really something that you should be doing on a daily basis for overall health. The bodyweight squat and hold will help open your hips, and create stability through your core, as well as healthier and more flexible hips overall.
Yoga Push-Up Complex – Total Body
This is a combination push-up-downward dog-groiner-shoulder rotation, that is meant to help stretch your entire body. You hit the chest and arms with the pushup; shoulders, lower back, and hips with the downward dog; hips, glutes, and hamstrings with the groiners; and shoulders and back with the shoulder rotations.
HIIT – Total Body
HIIT a great way to increase cardiovascular endurance and aerobic capacity. HIIT is a great way to mirror the cardiovascular demands of sex because of the constantly changing intensities. You’ll go fast and hard for a while, then you’ll slow things down; then you’ll go fast again, and then slow down.