Intimacy is a fundamental aspect of overall well-being, but the influence of our physical health on this equation is often underestimated. Beyond aesthetics, physical fitness has a direct impact on our energy and stamina. Regular physical activity improves blood circulation, an essential factor for intimate performance in both men and women.
Even if sport is far from being a pleasure for some, it can make a major contribution to boosting your sex life. What’s more, exercise contributes to hormonal regulation, strengthens pelvic floor muscles and reduces stress. All of which stimulate not only physical function, but also desire. In the rest of this article, you’ll discover some practical exercises to improve your performance in bed.
7 fitness exercises to improve your sex life
Fortunately, you don’t have to be an athlete to reap the benefits of sport. Here are 7 simple yet effective fitness exercises to boost your sex life.
The hip swivel
To start with, adopt a wide stance and relax your legs so that your knees are supple. Keep your elbows close to your body, bend your arms and place your hands at your sides. Next, stand on the ball of your right foot, rotate your hips and swing your buttocks to the left.
Let your right heel drop, then repeat the same movement starting with your left foot. Your body is toned, and your hips and buttocks are relaxed. What’s more, your heart rate improves.
Knee squats
Stand upright, spread your legs and point your feet outwards. Extend your arms forward. Lower your buttocks until your thighs are parallel to the floor. From this position, support yourself on your right heel while simultaneously sliding your left heel. Then switch to your left side, rotate your heel and left knee, and place your left elbow behind you.
Then bring your left heel back and, using your left hand, move from front to back. Repeat on the right. This exercise relaxes your hips while strengthening your legs, abdominals and obliques.
The frog
Stand upright, heels together and toes pointed outwards. Bring your hands together in front of you, palms down. Keeping your shoulders in line with your hips, rest your heels on the floor and place your knees outwards. Slowly lower your buttocks towards the ground, as if imitating a frog. As you do so, let yourself fall slowly, with your buttocks facing downwards.
Imagine you’re doing yoga, and join your hands above your head. Press down on your toes, release your hands and return to your starting position. This exercise opens up your hips and strengthens your thighs, buttocks and abdominal muscles. It’s also a great way toimprove your balance!
The bird
With your body slightly bent, chest up, arms bent and hands clasped, keep your body in a curved position. Open your left knee to the side and take a small step to the left. Swing your chest to the left and open your arms, so that your right arm stays in front of you and your left arm is behind you.
Return to your original position, then repeat the exercise with your right side. This exercise tones your quadriceps, buttocks, calves and upper back. Thanks to it, you’ll be able to straddle your partner without risking a back lock.
Cardio or aerobic exercise
When you exercise, your heart rate increases and your cardiorespiratory endurance improves. This improves blood circulation throughout the body. Better blood flow in the body also promotes better sexual sensations.
Exercise also stimulates the production of endorphins. These hormones are responsible for the feeling of pleasure and euphoria you get after a good workout.
Dancing
Dance is a dynamic, expressive activity that involves the whole body. It improves flexibility, muscular strength and endurance, a perfect combination for a fulfilling sex life. On a hormonal level, dancing has a positive impact on libido, because as you dance, your body releases endorphins, the happy hormones that stimulate libido.
Pilates
This exercise method focuses on strengthening deep muscles, improving posture and stabilizing the core. By strengthening the pelvic floor muscles, Pilates helps to better control the muscles in this area during intercourse, contributing to better sensations.
Why does sport have a positive impact on sex?
Regular exercise stimulates the production of endorphins, the neurotransmitters that produce a feeling of well-being and pleasure. These hormones also improve mood and self-confidence, contributing to a more fulfilling sex life.
What’s more, sport helps maintain a healthy weight and improve blood circulation. The latter is essential for optimal sexual function, as it promotes blood flow to the genitals, intensifying sensations and facilitating orgasm. As far as hormones are concerned, sport increases levels of testosterone, a hormone essential to sexual desire in both men and women. Testosterone plays a key role in libido, erectile function and vaginal lubrication.
How can I get more stamina in bed?
Here are a few tips on how to get more stamina in bed.
Try to have sex with a completely empty or rather full bladder
For greater sexual stamina, we advise you totry having sex with a completely empty bladder or, conversely, a rather full one – but not so full that you can’t hold back, of course. The idea is that the bladder can cause tension in the perineal muscles when it’s full. These pelvic muscles also contribute to male ejaculation.
For example, some men report thatthey have better control of their ejaculation, and sometimes a better erection, when their bladder is full. Other men, on the other hand, find it easier to ejaculate when their bladder is empty. So it’s up to you to find out what works best for your body!
Penetrate gently at the start of intercourse
When it comes to the first penetration of sexual intercourse, some sexologists recommend very slow penetration. As if you were savoring every millimeter of penetration, this first penetration should be very gradual, very slow, to gently build upsexual excitement. This will allow the penis, and in particular the glans, to get used to variations in temperature, pressure and even lubrication.
Muscle your perineum
There’s a simple exercise you can do outside sexual intercourse to improve ejaculation control. The aim is to learn to identify the muscles of the perineum and their sphincters. These are the same muscles used to control ejaculation.
The exercise consists in voluntarily contracting or relaxing them while you urinate. To do this, sit on the toilet with your back straight and your legs slightly apart. When it’s time to urinate, you relax so that the urine passes naturally, without forcing.
Ultimately, incorporating targeted physical exercise into your routine isn’t just about strength. It’s a holistic approach to improving stamina, flexibility and circulation, key elements for enhanced intimate performance and a deeper connection with your body. If, despite these tips, you don’t notice any improvement, don’t hesitate to contact a sexologist.
