Universal exercises that will take your sex life to a new level.

If your muscles are tense and you're short of breath in the pursuit of orgasm, it's time to strengthen your body a bit. Exercises will help:

1. Strengthen specific muscle groups. This refers to those that work in most positions: the back of the thigh and glutes, core muscles. Moreover, strength exercises will increase testosterone production — the male sex hormone directly related to libido in both sexes. For women, workouts will help strengthen the pelvic floor muscles, the weakness of which can lead to anorgasmia.
2. Boost endurance. If you've ever had to stop to catch your breath, it's time to think about your endurance. To develop it, long aerobic exercises or intense circuit training that can be done at home will work.
3. Increase flexibility. Some positions, like the modified missionary position where the woman places her legs on her partner's shoulders, or the scissor variation with a foot on the shoulder, require good stretching. To enjoy without injuries, you need to develop flexibility.

Exercises to Strengthen Muscles

We will show some exercises for the major muscle groups that work during sex. You can work out in both a gym and at home: some options do not require equipment.

In exercises with a barbell and dumbbells, choose a weight to complete the desired number of repetitions. The last reps in the set should be challenging but without compromising technique. In other words, if you have to jerk and sway to finish the set, you need to choose a lighter weight.

Hyperextension

Will work the back of the thigh, glutes, and back extensors. These muscles work in almost any position.

Place your hands behind your head, lower your torso and raise it back — to parallel with the floor or higher. Do this smoothly, without sharp jerks and swaying. Perform three sets of 20 reps.

If you don't go to the gym, you can strengthen the same muscles at home by simply lifting your legs.

Leg Raises While Lying on Your Stomach

Lift your legs as high as possible. To increase the load, you can pause in the extreme position for 1–2 seconds. Do three sets of 20 reps.

Barbell (Dumbbell) Lunges

This exercise will strengthen the quadriceps — the muscles on the front of the thigh. They participate in flexing the thigh and can become overworked in positions where you move with heavily bent legs.

Ensure that the knee of the front leg does not excessively go beyond the toe, nor should it turn inward. Keep your back straight. Do three sets of 10 lunges with each leg.

If your balance is good, try a more challenging variation — lunges with a dumbbell overhead. This exercise will not only strengthen the legs but also provide a good load to the core muscles.

Lift the dumbbell with an outstretched arm above your head, with your other arm extended to the side to maintain balance. Do 20 lunges while moving around the gym, then switch the dumbbell to the other hand and perform 20 lunges again. Rest and do two more sets.

Split Squat on One Leg

This exercise will help strengthen the thighs and core muscles without a gym. You will only need a stable support about 50 cm high.

Make sure your knee does not go beyond your toe, nor should it turn inward. Do three sets of 10 squats with each leg.

Bent Over Barbell Row

This exercise trains the back muscles. A strong back is useful for all positions where you need to pull your partner to you or hold them up.

Bend your torso to parallel with the floor, directing your gaze down. Lower your shoulders and pinch your shoulder blades together, pulling the barbell to your stomach. Do three sets of 10 repetitions.

At home workouts, you can strengthen your back muscles with pull-ups.

Pull-Ups

Lower your shoulders and pinch your shoulder blades together, aim to pull yourself up without swinging or jerking. Complete three sets in an upright position. If you can't do even one yet, find a low bar, straps, or rings and perform Australian pull-ups.

Do three sets of 15 reps.

Glute Bridge

This exercise works the glutes better than squats and lunges, suitable for both the gym and home. In the first case, you do it with a barbell; in the second case, on one leg to increase the load.

Lie on the floor, place the barbell on your hips, bend your knees and put your feet on the floor. Raise and lower your pelvis, squeezing your glutes at the top. Do three sets of 10 reps.

If you're doing it at home, extend one leg and do not lower it until the end of the exercise.

Complete three sets of 20 reps with each leg. To make the exercise harder, you can place something heavy on your hips.

Leg Raises to Bar

This exercise effectively loads the core muscles, which will be useful for movements in any positions.

Raise straight legs to touch the bar, and lower them back slowly and under control. If you can't manage that, start with the simplified version — pulling your knees to your chest.

Do three sets of 10 reps.

Crucifix

A strong core is essential for movements in many different positions, and this exercise helps to fully load it.

Do not let your legs and shoulder blades drop to the floor until the end of the exercise. The core should remain tense the entire time. Do three sets of 15 reps.

Leg Circles in Side Plank

The oblique abdominal muscles will be involved in positions where you are on your side. This exercise will help strengthen them. Additionally, you'll load your thighs a bit too.

Get into a side plank on your elbow and draw circles in the air with your leg: 10 in one direction, 10 in the other. Then switch sides and repeat again. Perform three sets on each side.

Leg Adduction Machine

This exercise will be helpful for girls — it will strengthen the inner thigh. The adductor muscles located there allow for stronger squeezing of the thighs around a partner.

Press your lower back against the backrest, do not slouch. Complete three sets of 10 reps. Don't overload the weight, especially at first.

Lying Leg Adduction

This is a simpler home version for strengthening the same adductor muscles.

Do three sets of 20 reps. If you have ankle weights, use them.

Sumo Squats

An exercise to strengthen the thighs with an emphasis on the adductors.

Spread your legs wider, turn your toes outwards. Squat until your thighs are parallel to the floor. For added weight, you can use a dumbbell or kettlebell. Do three sets of 10 reps.

Sumo with Side Twists

This is a variation for home workouts. This exercise combination will strengthen not only the thighs but also the oblique abdominal muscles.

During the squat, turn your knees out to the sides, and try to squat down to parallel with the floor. Perform three sets of 10 reps on each side (20 reps per set).

Exercises to Increase Endurance

Research shows that aerobic exercises help Effects of Aerobic Exercise in the Management of Erectile Dysfunction: A Meta Analysis Study on Randomized Controlled Trials restore erection and improve Cardiovascular Effects and Benefits of Exercise blood circulation, which is necessary Physiologic Measures of Sexual Function in Women: A Review for female sexual arousal and reaching orgasm.

Additionally, aerobic exercises decrease Exercise as Treatment for Anxiety: Systematic Review and Analysis anxiety, improve mood, and provide a sense of Exercise linked to improved mental health, but more may not always be better well-being, which is also necessary for most women to enjoy sex.

Incorporate aerobic exercises three times a week. Try brisk walking, running, swimming, cycling.

If you don’t want to go outside, here are some circuit and interval workouts for home. Such sessions last no more than half an hour and help boost endurance and muscle strength.

Exercises for Flexibility

To make progress faster, stretching should be done every day. Fortunately, this won't take much time. Hold each position for 1.5–2 minutes; set a timer for this.

Forward Bend

Place your feet wider apart. Without bending your knees, bend down with a straight back and touch the floor with your palms. If you can't reach low enough while keeping your back straight, put your hands on your shins.

Feel the stretch in the back of your thigh, try to bend even lower, but do so very smoothly, without sharp movements.

Stretching the Glute Muscles

Rest the ankle of your left leg on the knee of your right, then try to pull your right knee toward your chest. Repeat with the other leg.

Butterfly

Try to press your knees to the floor. If this is easy, lean forward.

Frog

Lie on your stomach, spread your legs to the sides, and bend your knees at a right angle. Try to lower your pelvis to the floor.