Best Exercises for Sex to Enhance Sexual Function

Let's face it, sex is an important part of a fulfilling life, and it's crucial to address both the physical and mental components of sexual dysfunction challenges. While correcting your sexual focus is vital, exercise can also play a significant role in preventing and treating issues such as erectile dysfunction, low libido, and premature ejaculation.

Regular exercise increases blood flow, eliminates toxins, and improves strength, stamina, and form. And just like any other muscle group, your sex muscles need regular use to maintain flexibility and strength. Neglecting them could lead to embarrassing or frustrating situations in the bedroom for you and your partner.

That's why it's important to target two specific muscle groups to improve sexual function: your pelvic floor muscles and your core muscles. Your pelvic floor muscles increase the power of ejaculation and orgasm, and your core muscles and supporting muscles turn your abdomen into a "hinge" for a rhythmical movement.

Strengthening these muscles with the best exercises for sex can help you achieve a more satisfying sex life, including the power of ejaculation and orgasm. These exercises are also effective in treating premature ejaculation, erectile dysfunction, and helping you reach your orgasm potential.

Whether you're in a relationship or flying solo, it's best to start incorporating these exercises into your routine now to prevent age-related sexual issues down the line. And if you're experiencing inner vaginal dryness, be sure to check out my Inner Vaginal Flush Technique.

Don't let sexual dysfunction hold you back from a fulfilling sex life – start exercising those sex muscles today!

Get ready to supercharge your sex life with the ultimate sex exercise for men and women! Your pelvic floor muscles, also referred to as the PC muscle, are crucial to achieving mind-blowing orgasms and improving sexual performance.

For women, exercising the pelvic floor muscles can tighten and tone the vagina, leading to more intense and satisfying orgasms. And for men, strengthening these muscles can help increase penis size and strength, leading to stronger and longer-lasting erections, especially as you age.

Kegel exercises, often recommended for premature ejaculation (PE) and erectile dysfunction (ED), strengthen the pelvic floor muscles that control erections, ejaculation, and orgasms.

While kegel exercises benefits sexually, focusing too much on Kegels during sex, or not doing kegel exercises correctly, can trigger the sympathetic nervous system (SNS), potentially leading to PE or ED and increased performance anxiety.

This post includes instructions for reverse kegels as well as kegels to balance your sexual response.

But don't just settle for ordinary Kegels - I'll show you modified versions of this best exercise for sex that can help you overcome premature ejaculation and erectile dysfunction. Many people make the mistake of not doing Kegels correctly, but with my expert guidance, you'll learn how to maximize the benefits of Kegel exercises.

Strengthening the pelvic floor improves blood flow to the penis, leading to harder erections. Consistent practice helps maintain better control over erections and prevents premature ejaculation. Doing Kegels regularly can make orgasms more intense by improving muscle control during ejaculation or orgasm, so here's how to do kegels for optimal sexual performance:

First, Identify Your Pelvic Floor Muscles: The easiest way to locate these muscles is by stopping the flow of urine mid-stream. These are your pelvic floor muscles—the ones you’ll be targeting in Kegel exercises.

Basic Kegel Exercise: You can do Kegels anywhere: sitting, standing, or lying down. Contract your pelvic floor muscles (as if you're holding in urine). Hold the contraction for 3 to 5 seconds, then release for 3 to 5 seconds. Repeat for 10 reps, gradually working up to holding for longer (ideally 5-10 seconds).

Breathing and Focus: Keep your breathing steady and natural throughout the exercise.
Avoid tightening your abdomen, thighs, or buttocks—only your pelvic floor should be engaged.

Daily Routine: Start by doing 2 sets of 10 Kegels reps daily. As you get stronger, you can increase the number of repetitions as per the strengthening and maintenance protocols below.

Maximum Benefit: Initially you may find it difficult to hold the contraction for more than a couple of seconds, which indicates weakness in your pelvic floor. Start with the basic kegel exercise in the first week, then work your way up. Keeping the contraction for 5-10 seconds will lead to the best result.

It may take a few weeks to notice improvements, but with regular practice, Kegels can significantly enhance your sexual performance. Remember, consistency is key!

The most effective way to do reverse kegels involves learning how to relax the pelvic floor muscles rather than contracting them, which helps reduce tension and control ejaculation. Here’s a step-by-step guide:

Understand the Muscles: First, identify your pelvic floor muscles. These are the same muscles you would use to stop the flow of urine mid-stream or to prevent passing gas. Reverse kegels involve pushing or relaxing these muscles rather than squeezing them.

Breathing: Reverse Kegels typically involve relaxing the pelvic floor muscles on the out-breath (exhalation). When you exhale, you naturally release tension from your body, making it easier to relax and lengthen the pelvic floor muscles. By synchronizing this relaxation with your exhale, you can better train your pelvic floor to remain loose and relaxed, which helps delay the activation of the sympathetic nervous system (SNS) and prevents premature ejaculation or performance anxiety.

Practice the Motion: As you exhale, gently push down or “release” as if you're trying to urinate or pass gas. This is the reverse of a kegel contraction, which tightens the muscles. Practice this motion without straining.

Avoid Over-Focus: It’s important not to hyper-focus on the reverse kegel during sexual activity. Instead, integrate it naturally by practicing regularly outside of sexual encounters, so you can use it without tension or pressure.

Combine with Relaxation: Use reverse kegels in conjunction with a relaxed state of mind and body. Staying mentally calm and avoiding performance anxiety will maximize their effectiveness by preventing the activation of the sympathetic nervous system. Of course, knowing what to focus on makes doing this a lot easier.

Practice Consistently: Like any muscle exercise, consistency is key. Practice reverse kegels daily to improve control and body awareness during sexual activity.

By combining reverse kegels with proper breathing and correcting your sexual focus, you can help delay ejaculation and enhance your control during sex.

If you're looking to strengthen your pelvic floor muscles and improve sexual function, kegel exercises are the way to go - and the best part is, kegels work just as well for both men and women! To really see the results you want which may include a healthy prostate, enhanced sexual function and greater sexual satisfaction, it's crucial to follow the recommended number of cycles (repetitions) for your age and situation.

The best exercise for sex, kegels can be an essential component for lasting success in solving weak erection problems, delayed ejaculation, and can even assist with premature ejaculation when performed correctly. So, let's get to it!

Follow these protocols to strengthen your pelvic floor muscles and experience mind-blowing orgasms. By sticking to these strengthening and maintenance protocols, you'll get the maximum benefit from doing kegels exercise and improve your overall sexual health. So don't skip out on those repetitions!

It's not just about sex - incorporating strength training exercises can also benefit your cognitive function, which is crucial as you age. So, not only will you be able to enjoy sex and last longer in bed, but you'll also feel more mentally sharp and ready to take on whatever life throws your way. Start incorporating these exercises into your routine and feel the difference in and out of the bedroom.

And if you're looking for even more tips and techniques on enhancing your sexual function, remember to check out my blog post on the best sex positions for PE and ED.

Get ready to spice up your sex life with the power of push-ups! This classic exercise is not just great for building upper body strength but also for improving your balance and sexual stamina. With a stronger upper body, you can maintain the ideal balance needed to sustain an even rhythm, especially when you utilize the best sex positions for both men and women.

To get started, there are two push-up variations that can help you achieve the desired results. The first is a full push-up, where you go all the way down until your chest touches the floor, and the second is a half push-up, where you only go halfway down. If you need to, start with half push-ups and gradually work your way up to full push-ups to build strength and tone your chest and shoulders.

This is a fantastic exercise to feel strong and sexy too!

As well as improving your sexual strength and muscle tone, push-ups can also increase your sexual fitness and stamina. Do sets of 10 or 20 push-ups daily, aiming for 50-100 spread throughout the day or as many as you feel comfortable with. Add push-ups to your daily workout routine and get ready to see the amazing benefits they bring to your sex life.

Get ready to bounce your way to better sexual fitness with this fun exercise! Rebounding on a mini trampoline is a fantastic way to increase blood flow throughout your body, helping to strengthen your pelvic floor, abdominals, hips, and upper legs. Not only that, but it also helps to clear toxins from your cells, giving you more energy and vitality for your sex life.

To get the most out of your rebounding exercise, make sure your feet are turned out slightly and bounce lightly to avoid any joint injuries. Remember to keep your feet in contact with the trampoline for a gentle and effective workout.

Rebounding for just 10 minutes, twice a day, can work wonders for your overall health and fitness. Start bouncing your way to a healthier, more satisfying sex life today!

Are you wondering when to fit in the best exercises for sex in your daily routine? Well, it's as easy as falling out of bed (or better yet, staying in bed). The ideal time to perform these exercises is in the morning before you get up and in the evening before you go to sleep.

This way, you can guarantee two effective workouts for your sex muscles every day!

But wait, there is another easy way to incorporate more exercise! What about those dull, dead times in between your busy schedule? Waiting for your turn to use the bathroom, stuck in traffic, or just waiting for the kettle to boil? Make use of those boring moments and squeeze in a few sets of sexual exercises. You can also sneak in some reps during commercial breaks of your favorite TV shows.

The key to improving your sexual stamina and endurance is consistency. Make it a daily habit to exercise those muscles responsible for a satisfying sex life. Trust me, your partner will thank you for it!

Remember to prioritize your sexual exercises and do them daily. This way, you'll see improvements in your sexual performance, stamina, fun, and endurance in no time!

Improving your sex life requires more than just physical exercises. While sexual exercises can help, it's important to understand the factors that affect sexual performance. Many experts, including some in the medical profession, fail to provide a complete understanding of how to perform well during sex.

For example, many men may not realize that contracting their PC muscle at the wrong time can actually cause premature ejaculation, highlighting the need for accurate knowledge. Simply exercising without addressing the root causes of sexual problems may not be enough.

To truly overcome sexual dysfunctions like premature ejaculation, erectile dysfunction, and difficulty orgasming, you need to reprogram your focus and sexual technique. This trains your brain to respond with the correct muscle and hormone programs, leading to better sexual performance and confidence.

Similar to learning how to drive a car, this process doesn't take away from the spontaneity of sex, but provides a guideline for you to experience optimal results. Get started now to dramatically enhance your sex life and experience a whole new level of connection!