8 gym exercises you need to master to significantly boost your performance in the bedroom

When it comes to any physical activity, being strong and athletic always helps – and sex is no exception. (This also increases the chance of it happening in the first place, but you already knew that.)

“Regular exercise is one of the most effective non-drug interventions for improving sexual health in men,” says Seth D. Cohen, MD, MPHA urologist at NYU Langone in New York City. “It improves erectile function, cardiovascular fitness, libido, energy levels, body composition and psychological well-being.”

That’s because, at the most basic level, being tough depends largely on the health of your cardiovascular system. The same network of arteries responsible for powering your workout controls your performance under the sheets. In fact, clinical Research Turns out that boosting your aerobic fitness significantly improves erectile function, even for men struggling with serious performance problems.

“An erection is fundamentally a vascular phenomenon,” explains Dr. Cohen. “Healthy arteries release nitric oxide, which causes the blood vessels in the penis to relax and fill with blood.”

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Why does your cardio fitness determine your bedroom stamina?

Another big benefit of exercise? better stamina during sex. According to Cohen, studies measuring oxygen consumption found that sexual activity It’s like climbing a lot of stairs. In other words, if you start feeling short of breath after a few flights of stairs, it’s probably not a good sign for your sex life.

But it’s not just your cardiovascular endurance that can help your sex life. Strength training extends to the bedroom, too.

“Being stronger, more flexible, and in better condition can improve comfort, stamina, movement efficiency, and confidence during sexual activity,” says Cohen. Specifically, he recommends targeting muscles like your core, hips, glutes, upper body stabilizers, and pelvic floor.

After all, many sexual positions are just like gym exercises. So to help boost your performance, we’ll share some great activities in the gym that can help you massively in common “intimate” situations. (Just use your imagination.) Even better, they provide a great cardio benefit to get your heart pumping more so elsewhere.

Best Exercises to Improve Your Sex Life

how to do renegade lines

1. Start in a high plank, holding a pair of hex dumbbells, keeping your feet wide for stability.
2. Keep your entire body tight from shoulders to glutes.
3. Lower yourself into a controlled pushup, then press back up onto a rigid plank.
4. Maintaining square hips, lower one dumbbell to your ribs, pause briefly and return it to the floor.
5. Perform another pushup, then row with the opposite arm to complete one rep.

How to do barbell hip thrust

1. Sit on the ground with your upper back facing a bench and a barbell above your hips.
2. Lift your hips up, squeezing your glutes until your torso is parallel to the ground.
3. Under control, lower your hips back down and repeat.

How to do Zercher Squats

1. Start with a barbell at your elbows bent and hands together in front of your chest.
2. Stand shoulder-width apart with your toes slightly turned out.
3. Sit on your back with your knees extended and your weight on your heels.
4. Once your hips are parallel, drive through your heels and rise up.
5. Keep your lower back flat and your shoulder blades pressed together the entire time.

How to do the stability ball jackknife

1. Get into a pushup position with your shins resting on a stability ball (or TRX handle).
2. Pull your knees toward your chest in a controlled manner while keeping your upper body as stable as possible.
3. Return your lower body to the starting position and repeat.

How to do reverse crunches

1. Lie flat on your back with your arms at your sides for support.
2. Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your shins are parallel.
3. Engage your core and bend your hips off the floor, bringing your knees toward your chest.
4. Slowly lower your hips back to the starting position without arching your lower back off the floor.
5. Inhale while turning upwards and exhale while turning downwards.

Pro Tip: Use a band for added resistance (as seen in the photo).

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How to Climb a Mountaineer

1. Start in a high plank position with your hands directly beneath your shoulders and your body in a straight line.
2. Lift one knee up toward your chest as far as possible.
3. As you bring that leg back to the starting position, immediately pull your opposite knee forward.
4. That 1 rep. Continue switching legs in a fast, fluid motion.

How to do a kettlebell swing

• Stand with feet hip and shoulder width apart and hold a kettlebell (or dumbbell) with both hands.
• Bend your hips back so that the weight is between your legs and behind you – keeping your lower back in its natural arch without arching too much.
• Now sharply extend your hips and let the momentum help you lift the weight to eye level.

How to Crab Walk

1. Start in crab position with your hands and feet flat on the floor, chest up, knees bent, hips about an inch off the ground, arms straight, hands directly beneath your shoulders and fingers pointing behind you.
2. Step forward, taking a small step with your right arm and left leg at the same time, and then another step with your left arm and right leg.
3. Alternate keeping your hips down and your chest up.

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