This article was last updated on April 16, 2022
What not try routine exercises that can add spark to your sex life? Several studies have shown that fit adults have a more electrifying sex life than individuals who lead sedentary lifestyle.
Exercise not only piques sexual desire, but also makes sex more enjoyable. It enhances sexual functioning and increases testosterone levels in both men and women, which ensures a better sex life. We bring you a few simple (s)exercises that will not only enhance your performance in bed but also let you enjoy the act like never before.
Pelvic lifts : One of the most common and important exercises, it improves sexual performance by strengthening the pelvic area. It also helps in evoking powerful sexual feelings and enhancing your endurance. Vijaya Shetty, a clinical pathologist and a gym-ball trainer elucidates, “During any floor exercise, we train the core muscles and when a same thing is repeated again, it strengthens the body part being worked upon. As for sexual benefit, it’s a fact that a strong body can sustain for long, so more the endurance of your pelvic muscles, the more you’ll enjoy the prolonged act.”
Technique : Lie on your back with your knees bent and slightly apart, feet flat on the floor and arms at your side. Inhale clenching in your stomach and hips and lift the pelvic from the floor until your back is straight. Hold this position for 10 seconds and exhale as you lower your body. Repeat this at least 4-5 times for desired results.
Another pelvic raise could be where you lie down on the bed and as you inhale, you raise your legs to a 90 degree angle. Then while exhaling, you pulse them towards the ceiling. For those, who can’t take their legs up to this angle, they can just make an L-shape angle and push their legs upwards along with a proper breathing technique, thus making the abdomen and pelvic area very strong.
Kegel Exercise : Many might not know about the ‘secret’ muscles that are active during sex and by strengthening these, couples can enjoy intense sex. Kegels are very safe and simple and work on the entire pelvic floor area. Neesha Bukht Choksy, fitness trainer and a dietician confirms, “Kegel is basically a contraction of the internal muscles attached to the pelvic bones, so it tightens the vaginal muscles, helping women gain better control, prolong sex and reach orgasm more easily. It tightens the entrance of the uterus, which evidently enhances your gratification level during sex.”
Technique : Contract your pelvic muscles and inhale as you squeeze (as though stopping urine), hold them for 5 seconds and release as you exhale. Start with just 10 or 20 squeezes. The best part is that you can do Kegel nearly anytime, anywhere. Try them while having your meals, sitting at your desk, talking to people or watching television, do at least 100-200 squeezes a day. It’s very effective for women in their post delivery stage, as it tightens the loosened muscles.”
Butterfly Stretch : Another important part that works actively during sex is the inner thigh area. During a butterfly stretch, the emphasis is on strengthening the inner thighs to make them flexible. Vijaya explains, “Apart from greater flexibility, as you stretch out your legs during this exercise, it’s almost a similar position that you have during a sexual act.”
Technique : Sit on the floor with your feet together, as the souls touch each other and the knees are kept apart. Try and take your feet as close as you can to your hips and use your elbow to push down your knees below, so that your inner thighs are under pressure.
Cat Pose : In addition to the lower area of the body, the abs and abdomen are also highly functional during sex. Cat Pose works well for the abs as throughout the exercise, you flex your abs. Neesha adds, “As you round your spine in both an inward and outward position during this exercise, you strengthen your abs a lot many times. Simultaneously, it also works on your back.”
Technique : Lie down on the floor, arch your back with your head and abs dangling down (inward position), pull your abs inside to make them look nicely arched, and ensure that your belly is not hanging loose. Then reverse the pose by rounding the other way with your abs elevated and stretched out (outward position. In both the positions, you are on your fours (hands and feet) and the abs area is flexed.
Superman Pose : A gratifying sexual act needs a fit body and the lower back forms an essential area that needs to be stable. The Superman Pose works mainly on your lower back, as this is the most active body part for maintaining various postures. Vijaya explains, “As you are holding all fours (hands and feet) going against gravity, the full load to maintain the position makes the back muscles strong. If you’re lower back has any problem, you’ll frequently shift around to other side to be comfortable, so this exercise helps a lot and lets you enjoy more.”
Technique : Lie down on the floor, place your hands in an upfront position, and raise the upper portion of the body as much as you can without putting any strain on any of the muscles. You can also raise your feet, so that only central part of your body is on the floor. It strengthens your lower back area.
Cardiovascular Workouts : Since sex is an act of endurance, improving cardiovascular fitness with exercises like walking, running, cycling or swimming helps both partners perform longer. Neesha states, “Cardio exercises help in improving blood circulation and works on the overall body muscles. For, women who stay dormant at home, these cardio exercises are really helpful, as it activates the entire body muscles. Cardio workouts also keep the heart and arteries healthy, thus reducing the risk of erectile dysfunction by ensuring a good flow of blood to the genital organs.”
Technique : Anything such as running, cycling, jogging and swimming that ups your heartbeat rate is useful. Practice the cardio workouts for at least 30 minutes in a day. Apart from ensuring proper blood circulation to all body parts, it also tends to warm up your body. Factors like age, ailments, breathing rate and clinical history must be considered before practicing any cardiovascular exercise.
Regular Combo workouts : To have a satisfying sex experience, the body in totality needs to be fit. Hence, once can’t ignore the benefits to be derived from routine exercises like crunches combined with push-ups and sit-ups. These not only help in a better physical appearance, but help in achieving better endurance. Neesha says, “The combo of these three regular exercises is really helpful, as it works on your shoulders, chest and abdominal area, all of which are active during sexual intercourse. By strengthening these muscles, you add to your stamina, which further adds to prolonged and more pleasurable sex.”
Technique : Crunches in particular works on the upper and lower abdominal area by tightening them and adding more strength. Do at least 3 sets of 10 each for crunches. Push-ups and sit-ups are more relevant for men, as they need to be strong with their arm muscles. Do at least 4 sets of 10 each for sit-ups and push-ups, taking a little break between the two workouts.