1. Your cycle
  2. Sex
  3. Sexual health

Flo Fact-Checking Standards

Every piece of content at Flo Health adheres to the highest editorial standards for language, style, and medical accuracy. To learn what we do to deliver the best health and lifestyle insights to you, check out our content review principles.

Sexercise: Physical Activities to Become Stronger in Bed

Regular exercise can do wonders for your health. People who engage in regular physical activity may reduce their risk of developing chronic diseases such as cardiovascular disease, diabetes, cancer, hypertension, obesity, depression, and osteoporosis. 

But did you know that exercise has a direct impact on your sex life? Sex is a physical activity, and just like any other physical activity, it’s much more enjoyable when you’re in good shape.

 Sexercise

Track your sexual activity using Flo!

Track your sexual activity using Flo!

Install our app to log protected or unprotected sex and learn more about sexual health.

When you’re in good physical shape, it means that you have stamina, flexibility, strength, and endurance — all important factors for a great sex life. 

Sexercises are exercises that you do outside of the bedroom that can greatly improve your life in the bedroom.

One study investigated the link between exercise and sexual dysfunction on a large group of men and women. It was found that higher levels of cardiovascular exercise were inversely associated with erectile dysfunction in men and sexual dysfunction in women. In other words, lots of cardio is correlated with less sexual dysfunction.

One study investigated the link between exercise and sexual dysfunction on a large group of men and women.

Exercise doesn’t only improve your physical health, though. It has a huge impact on your mental health as well, acting as a mood-booster and improving overall wellbeing. Regular physical activity can help fight depression, anxiety, sleep problems, and low self-esteem. 

You’re much more likely to be interested in sex if you’re well-rested, in a good mood, and feeling confident about your body.

A woman doing sexercise workout

Sexercise is a term coined by celebrity personal trainer Jason Rosell. He put together a workout that combines a lot of cardio exercises as well as some strength-training exercises that can improve your performance in the bedroom.

Cardio exercise, also called aerobic exercise, is exercise that gets your heart rate up, pumping your blood faster and bringing more oxygen to your heart and body. 

Any type of regular cardio exercise can improve your sex life. Any activity you enjoy that gets your heart rate going — including swimming, running, dancing, walking, cycling, or playing sports — can be a great choice.

Any type of regular cardio exercise, be it swimming, running, or dancing, can improve your sex life.

Here are some cardio exercises you can try that will improve your strength, flexibility, and stamina for better sex: 

Jump squats 

This cardio exercise will get your blood pumping as it strengthens and builds muscles in your butt and legs. 

Here’s how to do jump squats: 

  • Start by standing with your feet hip-width apart. 
  • Bend slightly at the hips and push your butt back as you lower down until your thighs are parallel to the floor. Press your feet down and spring up into the air, jumping as high as you can. 
  • As you land, let your knees bend to a 45-degree angle, then drop back down into a squat. Repeat 10–15 times.  

With the jump squats, the most important part is to avoid deep squats. Your knees shouldn’t stick out further than your feet or move inwards. Try to keep them in line with your toes. 

Be careful performing this exercise if you have a high body mass index, as jumping may be potentially harmful to your knee joints. Try to perform this exercise without jumping, slowly returning to the starting position and then back into a squat.  

Ab twists

Core strength is essential to overall health, sex included. Your workouts can incorporate a number of great ab-strengthening exercises like this one.  

Here’s how to do ab twists: 

  • Sit on a mat with your legs out in front of you, knees slightly bent.
  • Lean back, tightening your core and keeping your head and hips still. If you can, lift your feet slightly off the floor. Remember to keep your head still during the whole rep.
  • Exhale and twist to the right, reaching across your body so that both of your hands are at your right hip. 
  • Go back to center, then repeat on the left side. This is one rep. 
  • Do 15 reps. 

If you feel any back pain during this exercise, it’s better to stop. Back pain during this exercise could be a sign that there is too much load on your spine. Instead, talk to your doctor about other core strengthening exercises. One possible alternative might be a segmental rotation:

  • Lie faceup on a mat with your knees bent. Tighten your ab muscles.
  • While keeping your shoulders on the floor, lower your knees as far down to the right as possible. Remain in this position for three deep breaths.
  • Return to the initial position and repeat on the left. 
  • Repeat 15 times. 

If you have back problems or other health concerns, talk to your doctor before performing this exercise.

Glute bridge 

This exercise works your pelvic floor, glutes, and hamstrings — perfect muscles to strengthen for sex. 

Here’s how to do a glute bridge: 

  • Lie faceup on a mat with your knees bent and feet flat on the floor. Keep your arms at your side, palms down. 
  • Lift your hips off the floor until your shoulders, hips, and knees form a straight line. Start lifting with your tailbone and continue with one vertebra at a time. Squeeze your glutes and keep your core tight. 
  • Hold for a few seconds, then slowly lower back down, starting at the top of your spine and working down toward your tailbone.  
  • Repeat 10 times. 

Before performing these exercises on your own, it is a good idea to practice them a few times with a professional.

Kegels are important exercises for keeping your pelvic and vaginal muscles strong and healthy. This sexercise can help to improve your sex life by strengthening those muscles and giving you a more intense orgasm. 

Kegels are easy to do, don’t require any equipment, and can be done anywhere at any time. 

Here’s how to do Kegels

  • First identify the right muscles. The muscles you use to stop urine midstream are the same you’ll engage when you perform Kegels.
  • Contract your pelvic floor muscles and hold for 10 seconds. Release for 10 seconds. Repeat 5 times. 
  • At first, it may be difficult to hold for a full 10 seconds. Hold for as long as you can, slowly working your way up to 10 seconds.

The human body is built to be active. Any kind of physical activity you do can be beneficial for your overall health and your sex life. Here are some other exercises that can improve your sex life. 

  • Yoga — Looking for better flexibility, balance, strength, and muscle tone? Yoga is a great workout for those looking to improve their sex lives. 
  • Pilates — Pilates workouts include exercises that improve flexibility, muscular strength, and endurance. These skills are sure to come in handy in the bedroom.
  • High-intensity interval training (HIIT) — HIIT is a type of anaerobic workout consisting of a series of short, high-intensity exercises that require more oxygen than the available supply. The workout uses energy stored in the muscle and burns calories even during rest. HIIT is a great way to build muscle and burn fat fast. 
  • Weight-lifting — Strength training builds muscle and increases levels of testosterone — one of the hormones responsible for sexual arousal. Training with weights can make you look and feel amazing.  
  • Aerial fitness — This workout can make you feel like a goddess as you defy gravity in one of the most challenging and beautiful ways. Aerial fitness can help boost your self-esteem and make you feel more confident during sex.
Sex as an exercise

There are many health benefits to sex, and getting exercise is one of them. Sex can be a great way to have fun while increasing your heart rate and burning some calories. 

Every minute that you’re having sex, you burn about three or four calories — the same number you would burn walking or cycling at a moderate pace.

Experiment with different positions that require you to balance or use different muscles. Every minute that you’re having sex, you burn about three or four calories — the same number you would burn walking or cycling at a moderate pace.

Being fit can have a direct impact on your sex life. The more in shape you are, the more energy, stamina, and endurance you’ll have for sex. It doesn’t matter if you’re getting fit to improve your sex life or having sex to get fit — just go for it and have fun! 

https://www.cmaj.ca/content/174/6/801.short

https://www.ncbi.nlm.nih.gov/pubmed/31155388

https://europepmc.org/article/PMC/1470658

https://link.springer.com/article/10.1007%2Fs00192-009-1077-5

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3812831/

https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/core-strength/sls-20076575

Read this next