5 Ways Exercise Can Improve Your Sex Life


Sex is a very physical activity – there’s no doubt about that. Great sex will leave the sheets soaked with sweat, and even mediocre sex will leave you and your partner both out of breath if you’re not healthy and fit. If you’re not in shape, sex can definitely become lackluster and not just because you don’t feel confident about the way you look naked. Being physically ready for great sex will help you have sex that rocks your world. Check out these moves that will get your body ready for amazing sex.

Abdominal Workouts

Some of the most used muscles during sex are the abdominal muscles. They’re used for penetration and thrusting, they’re used for hip gyrating and strong abs can be extremely helpful when it comes to trying some of the more awkward sex positions. Strengthen your ab muscles by doing simple sit ups – as long as you’re doing them the right way.

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Sit ups don’t have to involve you actually sitting all the way up. In fact, you can strengthen your abs by just lifting your shoulders off the floor – enough to tighten those muscles. Hold for a few seconds before resting your shoulders back on the floor and repeat. Do three sets of 10-15 sit ups three times a week for stronger ab muscles.

Another move for the lower abs involves assuming the same position as you would if you were doing a sit up and lifting your legs instead, using your lower ab muscles only. It might take a few tries to learn how to isolate the muscles you’re wanting to use (you want to feel the “burn” in your lower stomach, not your thighs), but these are the muscles that are going to be responsible for the majority of your hip movements.

Thigh Workouts

Both men and women can benefit from doing thigh workouts to enhance sexual stamina and performance. The thighs are used primarily during thrusting, and people with poor muscle tone in their thighs won’t be able to thrust for very long in bed, making sex shorter. A lot of men may mistake having a reduced libido with simply not being in good enough physical shape to continue thrusting for extended periods of time.

Simple squats can take care of this. Start without weight, and then add small amounts of weight as you get stronger. You don’t have to do this in a gym either – squats at home will work too. You can add weight by using cans of vegetables for the lighter weights and bags of sugar or flour for heavier weights. Just use your imagination! Three sets of 8-10 to start out with a few times a week is sufficient, but when you’re ready to step up your game, you can add repetitions.

Flexibility Training

Of course, to get into some of the more interesting sex positions, you need to be flexible. Flexibility is something that people have a lot of when they’re younger, and then they lose it as they get older. You can get your flexibility back, however, by doing stretching and training your body to stretch further and further each time.

Women can begin by practicing stretching their legs upwards while lying down, bringing the tops of their thighs and knees towards their shoulders. This helps stretch the tendons in the back of the thighs, allowing a woman to get her legs up farther when she’s beneath her man during sex or when he’s performing oral sex on her. Another great stretching move is actually simply learning to touch your toes in a sitting position. This helps a woman’s legs become even more flexible, allowing her to use them differently with different sex positions.

When stretching, simply practice a little each day, pushing yourself as far as you can go without experiencing a lot of pain (a little burn is normal). After several stretching sessions, you’ll notice that you can stretch a little farther each time.

Cardio Exercises

Cardio training is probably the cornerstone of getting your body ready for sex. Many people who don’t have a lot of stamina will get out of breath easily when having sex, especially if it involves more vigorous thrusting. If you want to last longer in bed, practice getting your heart rate up and keeping it there for a short period of time. You can do this with fast walking or jogging, or you can use a treadmill or elliptical machine at the gym.

Start small, with five to ten minute bursts of heart-racing activity. When you stop getting out of breath as much and your heart doesn’t beat quite as hard, it’s time to add another minute or two. After just a week or two of cardio a few times a week, you’ll notice a huge difference in your ability to have sex longer with your partner.


Of course, before beginning any fitness program (for better sex or otherwise), it’s important to consult your doctor first, especially if you have muscle or joint problems or any kind of heart condition. When doing these moves, make sure to listen to your body and stop if you become extremely uncomfortable, dizzy or are too out of breath.

"The Little Black Book of Sex Positions"

by Dan & Jennifer
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