Want To Perform Better In Bed? Follow This Workout Routine To Turn Up The Heat With Your Partner

Sex might not provide you with much exercise. Upping your exercise regimen, however, can improve your sex by increasing your strength and stamina.

Sure, sex is a type of workout in its own right. But for more feel-good sex, science is pointing fingers at burning calories at the gym first. You may have heard that working out benefits sex—here’s exactly why. To feel aroused, your body engages in similar functions as it would when you’re exercising. Meaning, that while you’re getting sweaty in bed, your body engages its heart rate, blood pressure and flow, respiratory rate, and muscles. Just as it would during a gym session. Lisa Dwan Hamilton, an associate professor at Mount Allison University, claims that working out also increases body awareness, which research shows could increase bodily sensations.

best workout routine for good and stronger sex

Now is the time to fully enjoy the feel-good endorphins and increased strength that come from working out. This routine can be repeated three times, or set a timer for twenty to thirty minutes and repeat it until the timer goes off.

  • Plank (20 seconds)
  • Glute bridges (15 reps)
  • Jump squats (10–15 reps)
  • Kegels (10 reps with 5–10 second holds)
  • Pushups (10–15 reps)
  • Pushups (10–15 reps)
  • Pigeon pose (hold for 1 minute on each side).


While simple, planks are by no means basic. Strong core muscles are essential for overall health, including sexual health, in both men and women. It strengthens the muscles in your back, pelvis, and abdominals, all of which are important for sleeping through the night.

Glute bridge

Glute bridges work on the pelvic floor. They also help your hamstrings and glutes, so you can them rust better. It provides more pleasure for you and your boo.  By engaging our glutes, we’re also building muscle memory. This will come in handy when it comes to trying out different positions during sex.

Jump Squat

Want to have more endurance for those wild nights in bed? Include a brief period of high-intensity interval training (HIIT) in your exercise regimen. Your body may become prepared for long or hard sex sessions by doing this. If you want to try out some different postures with your partner, jump squats are a terrific way to increase heart rate as well as leg strength and stability.


Stronger pelvic muscles mean a stronger O! Researchers examined 176 women in the 37-year-old range and discovered a connection between arousal, pelvic floor muscle activity, and orgasms. In addition, stimulating male partners’ enjoyment may also be achieved by precisely contracting specific muscles.

Equipment needed: none

  1. To perform Kegel exercises effectively, you’ll need to first identify the right muscles. The easiest way to do this is to stop urinating midstream. The muscles that help you do that are the ones used in Kegels.
  2. Contract these muscles and hold for a goal of 10 seconds. Release for 10.
  3. If you’re just starting, give your hold goal 5 seconds and slowly make your way towards 10.


In addition to being an excellent total-body workout, pushups are essential for those who wish to attempt different postures or objects. Pushups strengthen your arms and body, which is important for postures where your full body has to work.

Pigeon pose

To cap it off, the pigeon pose enables a deep stretch in your groyne, hips, and glutes. It increases flexibility in your other areas. Simply put, better flexibility equals better sex.