Great Sex Exercises for Men

Read about the author Samantha Evans

We all know that exercise can improve our body, mind and general sense of well being as well offering many health giving benefits too, such as reduce weight, lower cholesterol, blood pressure and stress levels but it can also increase your sexual pleasure.

Regular swimming, aerobic exercise and stretches can improve muscle tone and strength in the pelvic area increasing the range of positions you can use during sex and boost your stamina, enabling you to enjoy longer periods of sexual activity.

Strengthening your pelvic floor muscles can help prevent symptoms of erectile dysfunction(ED) such as premature ejaculation and erectile problems as well as leading to stronger erections and more intense orgasms.

The psychological benefits of taking regular exercise can improve your confidence and make you more sexually attractive.

Research has found that higher levels of sexual activity and satisfaction are linked to better levels of fitness in men and women over 55, compared to inactive younger people.

Pelvic floor exercises

Pelvic floor exercises are not just the preserve of women but can benefit men too. Offering many health benefits without causing strain on the heart, they are helpful with delaying premature ejaculation, can produce stronger erections and increase stamina.

The pelvic floor muscles or Pubococcygeous muscles(PC) stretch from your urinary sphincter to your anus. They can be activated by squeezing and tightening them upwards for 10 seconds, then releasing them, repeating between 10-20 times a day. They can be done standing up or sitting down and no one will know you are doing them.

You can also practice stopping the flow of urine mid stream but only if you do not have any urinary problems.

Aerobic exercise

Taking a regular walk can benefit your sexual health by increasing the blood flow to the genital area, which in tun, will promote stronger erections and more intense orgasms. A University of California study found that when middle aged men took an hour long walk three times a week they improved their sexual function, frequency of sexual activity and the quality of their orgasms. Aerobic exercise can reduce the incidence of ED by up to 30%.

This type of exercise also benefits overall health by promoting weight loss, raising cardiac function, reducing blood pressure and boosting blood circulation around the body.

Walking with your partner is even better as you get to spend time together, improving your relationship by talking, sharing intimacy and holding hands, all of which can lead to frequent better sex. Walking relieves stress, releasing feel good endorphins which can improve your mood.

Swimming

Swimming is a fantastic way to improve your overall health and increase your libido. Swimming for 30 minutes three times a week increase muscle tone, aids weight loss and makes you fell and look more attractive. Being non weight bearing it is the best exercise for people who have limited mobility or impaired cardiac function as it doesn’t put stress on the joints and bones or heart.
Breast stroke is the best stroke to strengthen the pelvic floor muscles.

Yoga/Pilates

Both of these exercises can improve muscle tone and stamina as well as strengthening your core muscles to enable you to sustain certain positions during sexual intercourse. They both increase blood flow within the body and to the genital region improving sexual function. Regular yoga and pilates can reduce stress, a major factor affecting erectile function.

Push ups/ sit ups

Both push ups and sit ups improve muscle tone in the chest, shoulders and abdomen, all of which are used during sex. Toning these areas will also make you more attractive to your partner in addition to boosting your body image confidence.

Stretches

Being flexible during sex is important to enable you to try new positions and become more adventurous with your sex play. They also help prevent or reduce cramping of muscles interrupting sex.

Pelvic lifts

Lying on the floor or firm mattress with your knees bent and slightly apart, hold each lift for 10 seconds, then lower to the floor. These exercises will strengthen your pelvis, engage your pelvic floor muscles and tone your thighs.

Pelvic bounces

This exercise can release sexual feelings according to sex therapist David and Ellen Ramsdale. Position yourself in the same way as mentioned above. Gently lower your back to the floor to allow it to bounce, creating a feeling of openness and release.

The Butterfly

Sitting or lying on the floor, bent your knees and place your feet together and flat on the floor or bed.. Pull your feet in until they touch your bottom, then open your knees and gently lower them to the bed or floor, allowing the soles of your feet to touch. Hold this position for 1 minutes but don’t force your knees lower than feels comfortable.

Exercise is good for everyone, but these specific “sexercises” can greatly improve your sex life. Becoming more toned and feeling body confident will make you more attractive to your partner and wanting to have more intimacy. It can also improve the quality of your sexual function, making erections harder, last longer and produce more intense orgasms, benefiting both you and your sexual partner. So, try to incorporate some of these sexercises into your daily routine to reap the benefits of better sexual health and fantastic sex!