As a practitioner with a special interest in the area of reproductive and sexual health, I thought it’s was time to talk about what you can do to have better sex. While good food, healthy lifestyle, mindfulness and reducing stress can help with improving the sex life and your libido, many exercises can also benefit your sexual health too. These exercises also have other benefits, while making feel good and feel healthier at the same time.
1. Cardio – Getting physical can ramp up the pleasure for you and your partner. Any activity that gets your heart beating faster and you breathing harder, from brisk walking to cycling, can boost blood flow — including to your nether regions. That’s a plus for both genders: stronger erections for men, and greater arousal for women (a whopping 169% more in one University of Texas study).
2. Weight training– Using compound lifts such as dead lifts, squats, bench press etc, all add to strengthening your core, burning fats and strengthening your whole body. They also increase testosterone and other hormones, which help with improving sex drive; increasing orgasm intensity and making you feel good at the same time.
3. Swimming– Harvard researchers found that male and female swimmers in their 60s had sex lives similar to people 20 years younger. Swimming builds endurance, boosts blood flow, improves flexibility and strength, and slashes stress. It also burns some serious calories, a plus for anyone who’s overweight (extra pounds lower libido), especially obese men with erectile dysfunction.
4. Core & Abs Work– A strong, flexible core underpins most everything you do. That includes performing between the sheets. Bonus: You may be one of the lucky people who can have an orgasm while exercising — sometimes called a “coregasm.” It tends to happen during core-strengthening workouts like crunches. Pilates is a great way to work on core and abs.
5. Kegels, Ba Wan Balls and Yoni eggs– Kegels was developed to treat urinary incontinence, these strengthen your pelvic floor muscles, and that means explosive orgasms. Yoni eggs and Ba wen balls have been around for centuries to help with developing muscles in the vagina and pelvic floor and also helping with lubrication, increased circulation and also stimulation of certain hormones such as oxytocin (the love hormone). These exercises and eggs/balls may also help with gynaecological conditions such as Adenomyosis and endometriosis too, alongside medical interventions, by increasing blood flow and assisting with pain. Women may be more familiar with Kegels balls, but probably less familiar with Yoni Eggs and Ba wen balls. Kegels exercises may also help men prevent premature ejaculation. (Always consult with your healthcare practitioner before using kegels balls, yoni eggs and ba wen balls)
6. Plank– This is a perfect way to strengthen the deepest layer of your ab muscles (transversus abdominis), along with your upper arms, thighs, and buttocks. These muscles help stabilize you so you can stay close to your partner when and where it counts most. Do it once a day, and build up to 60 seconds or longer. If it’s too challenging on your toes, try balancing on your knees instead.
7. Cat/Cow Stretch– Think of this yoga pose as another form of foreplay. It limbers your spine, helps get you into an even breathing rhythm, and improves focus — so your mind stays in the moment. Move with a steady flow, so that each rounding up (the cow part) takes a full breath out and each arching downward (the cat part) takes a full breath in.
8. Pelvic Thrusts – Whether your favourite position is missionary or cowgirl, this move is a key part of it. But powerful pushes can be exhausting when you’re out of shape. Work your glutes, calves, and hamstrings to build stamina and flexibility. Pelvic thrusts also sculpt your booty, so you feel good and look good.
9. Better Together– Couples who sweat together stay together; so make an exercise date with your significant other. Studies show that challenging physical activities spark arousal. You’ll be more attracted to your partner post-workout, too. Coordinate your actions (for example, run at the same pace) to strengthen your emotional connection even more.
As I always say to couples, is that having a healthy sex life is so important to a relationship and so vital to connection for the couple. Healthy couples have healthy sexual function and healthy libidos, so healthy diet, mindfulness and a healthy lifestyle is so important to maintaining a healthy sex life. Healthy couples also have healthy babies.
-Leaving No Stone Unturned
-Women’s and Men’s Health Advocate
-Master of Women’s Health
-The Women’s Health Experts