13 Workouts For Better Sex: Could Improve Your Overall Strength

Medically reviewed by G. Liakeas, MD FACT CHECKED

When it comes to great sexual intercourse, the importance of physical fitness cannot be emphasized enough. Several exercises may help improve your sexual fitness.

These workouts not only improve your overall health but also help tone the specific muscles used during sex. So, if you are looking to take your sex life to the next level, start working out.

Here are some great workouts that could help improve your sexual fitness.

  1. Plank

    Planking is a great way to improve your sex. It is a full-body exercise that works your core, legs, and arms. Plus, it may help to improve your stamina and endurance.

    • Laying on your stomach with your arms at your sides is the best place to start.
    • Push yourself up so that you are resting on your forearms and toes. Maintain a straight back and a tight core.
    • Hold this position for 30 seconds to 1 minute.
    • Repeat 2-3 times.

    Doing this exercise regularly could help you to last longer in bed and have more enjoyable sex.

  1. Small Leg Lift

    This workout move is great for toning your legs and glutes. Initially, assume a standing position with your feet hip-width apart and your arms by your sides. Raise your right leg a few inches and hold for a count of two.

    Lower your leg back down and repeat with your left leg. Do 10-12 reps on each side. For an added challenge, try raising your leg a bit higher each time or holding a small weight in your hand.

  1. Hollow Hold

    The hollow hold is an excellent move to target your entire core. It’s also a great move to help improve your stability and balance.

  1. Jumping Squat

    Jumping squats are a great way to add some intensity to your workout routine. They are plyometric exercises, which means they involve rapid stretching and contracting of the muscles.

    This type of exercise is known to be very effective in improving muscular power and explosive physical performance.

  1. Mountain Climber

    Mountain climbers are a great way to get your heart rate up and improve your cardiovascular fitness. They are also a great way to tone your legs and core. Here’s how to do a mountain climber:

    • Your hands and feet should be on the ground when you begin in the push-up posture.
    • Quickly flip to bringing your left knee to your chest after bringing your right knee there.
    • Continue alternating your legs as you “climb” up the mountain.
    • Throughout, be sure to maintain a straight back and a tight core.

    Start with 20 mountain climbers and work your way up from there. You may also add a push-up between each mountain climber to make the exercise even more challenging.

  1. Kegel

    Kegel exercises are straightforward clench-and-release motions that could be performed anytime, anywhere. All you need to do is tighten your pelvic floor muscles and hold for a few seconds, then release.

    You may do Kegel exercises with or without devices designed specifically for this purpose. Kegel exercises could be beneficial for both men and women.

    For men, Kegel exercises may improve urinary continence and sexual function. For women, Kegel exercises could improve urinary continence, sexual function, and pelvic floor muscle strength.

  1. Squat

    The squat is a classic exercise that works the leg muscles, including the quads, hamstrings, and glutes. It’s also an excellent move for building overall strength and conditioning.

    There are many different ways to perform a squat, but the basic movement is always the same: simply lower your body down into a squatting position and then stand back up again.

    You may make the squat more challenging by adding weight, holding a medicine ball, or performing a single-leg squat. If you’re new to squatting, start with bodyweight squats and build up to more challenging variations.

  1. Hip Thrust

    The hip thrust is a popular exercise that targets the glutes and hips. It’s a great movement to add to your workout routine if you’re looking to build strength and power in these areas.

  1. Barbell Deadlift

    Here’s a quick workout you could do with a barbell to help improve your strength and power. Initially, place the barbell in front of you on the ground.

    Then, stand with your feet about shoulder-width apart and your knees slightly bent. Bend down and grip the barbell with your hands, keeping your back straight.

    From this starting position, lift the barbell by extending your hips and knees until you are standing upright. Squeeze your glutes and draw your shoulders back at the peak of the movement.

  1. Walking Hunge

    Begin by standing upright, feet hip-width apart, and arms at your sides. With your right leg, advance firmly before lowering your body till your right thigh is parallel to the ground.

    Your left knee should be bent and pointing toward the ground. When you reach the starting position, push off your right leg. Repeat the exercise with your left leg. Continue alternating legs until you have completed the desired number of reps.

  1. Lizard Pose

    Lizard Pose is a great way to open up the hips and stretch the groin and inner thighs. It’s also a good prep pose for more advanced poses, such as Pigeon Pose and King Pigeon Pose.

    To get into Lizard Pose, start in Downward Facing Dog. Then, bring your right foot forward to the outside of your right hand. Lower your hips and rest your forearms on the ground.

    You may stay here or, for a deeper stretch, bring your left foot forward to meet your right. Release the stance after holding it for 30 to 60 seconds, then repeat on the opposite side.

  1. Figure Four

    This move targets your glutes, hips, and thighs, and could be done with or without weight. Remember to keep your core engaged and breathe throughout the exercise.

    If you’re new to this move, start without weight and work your way up. You’ll soon start to feel the burn!

  1. Frog

    This workout is designed to help you build explosive power and improve your agility. It’s inspired by the movements of a frog, which are perfect for developing those qualities.


There are a lot of different workouts that could help better sex. Some exercises may help improve blood circulation, flexibility, and strength.

Other exercises may help reduce stress and increase libido. Some people may benefit from a combination of different exercises. Talk to a doctor or certified trainer to find out which exercises are best for you.

Leave a Reply

Your email address will not be published. Required fields are marked *