Best Exercises for Sex to Enhance Sexual Function

The Best Exercises for Sex

The best exercises for sex are aimed at redeveloping your groups of muscles directly involved in the sexual act to improve strength and sexual function. Providing increased blood flow and health to the genital area, they can help in the treatment and prevention of erection, ejaculation, prostate, libido, orgasm and bladder issues which can lead to improving your sexual performance.

best exercises for sex

Especially if you suffer from premature ejaculation, erectile dysfunction or are unable to reach orgasm, it’s important that you reach a higher level of fitness than you currently have. This is also a requirement for you to become a healthier human being. 

The stronger your sexual muscles, the more likely you will be able to gain the ability to control the movements needed to perform the sexual act. This includes erection control and how long you can last, and will help you to gain the endurance to orgasm at the critical time during sex. 

If your penis size is concerning you please click here for my blog post explaining the average penis size per country, the penis size preferred by women (statistically) and two of the best natural methods to increase penis size.

But first of all we need to address the burning question:

Does Exercise Fix Sex Problems?

Specific types of exercises can help fix sex problems, however, for consistent results you also need to correct your sexual focus so you don't confuse your brain as to what programs are wanted. As a male, your sexual programs include getting hard, staying hard and in control, and then ejaculating. The female sex programs include getting turned on, staying turned on, and reaching an orgasm.

The best exercises for sex can enhance your sexual act but may not eliminate the core problem or reason for sexual failure. This is because they don't directly address a wrong focus issue. So while they can increase your sexual stamina they may not necessarily make a man stay hard or in control so he can last longer in bed; or allow a woman to be able to reach orgasm. 

Although diet and exercise are purported to help increase blood flow to the genital area, when irrelevant thoughts contaminate the arousal cycle, the brain becomes confused as to which program is wanted and sexual “malfunctions” result. 

Your brain runs on procedures, so you need to apply the correct focus and action sequence to specifically address the problem you are facing. Applying the wrong action at the wrong time is a common cause of sex problems!

As an example, Kegel exercises (PC exercises) are frequently recommended as one of the best exercises for sex and a popular treatment for premature ejaculation. They are very good exercises to strengthen the muscles which support the penis and a hard erection.

However, when done during sex, Kegels can cause a man to ejaculate early. This is because Kegels increase blood flow, leading to an increased awareness of sensation. This is exactly what you don't want if you suffer from premature ejaculation!

best exercises for sex

I'll explain the best exercises for sex below, as well as the best time of day to do exercises for sex.

It's common for a man with long term premature ejaculation to try to overcompensate for his high penis sensitivity. He may do this by focusing most of his attention on giving his partner an amazing foreplay experience so they are able to experience some degree of sexual satisfaction. However, incorrect balance of sexual focus can lead to NO awareness of sensations and an erectile dysfunction (weak erection) issue which compounds his stress and anxiety!

In a similar experience of confusion men who suffer from erectile dysfunction (weak erections) try to become more aware of sensations. However, without knowing how to correctly balance his sexual focus he may catapult himself to the other end of the arousal scale and cause himself to ejaculate before he or his partner are ready.

The point of this is that wrong information leads to sexual failure.

To control a sexual act, it's imperative to correctly balance your sexual focus during foreplay and penetration, as well as intercourse. When your attention is balanced throughout foreplay, penetration is easy and if you're not worried at penetration time then your confidence for intercourse is increased too!

See also: The Best Sex Positions for PE and ED - to aid in increasing your sexual confidence.

A happy and satisfying sex life is knowing when and where to put your attention during foreplay, penetration, and intercourse; which is what I provide in my Sex Mastery programs for men and women.

I am so grateful Jacqui, I am seeing my girlfriend tomorrow and feel like the problem is pretty much gone! I can't believe it I thought I was broken!!! I have searched on sooo many sites and got so much bad advice and feel like posting the link of your site on all of those others. As this is a horrible problem and your method will work for me - so guys need to know this! Many, many thanks for the help.

One week later:
I'm cured Jacqui!! Any position for as long as I want! So happy I honestly thought I was broken 🙂 Thank you doesn't cover it... You have no idea what this means to me.

* Disclaimer: Results vary from person to person


Solved PE & ED

While balancing your sexual focus is singularly the most important aspect of solving a sexual dysfunction challenge, it's important to also address the physical component. This is especially true if you are over 40, or suffer from erectile dysfunction, libido or orgasm problems.

How Exercises Help to Prevent Sex Problems

Exercise increases blood flow and helps your body eliminate toxins. As well as this, exercise also improves your strength, stamina and form.

You've probably heard of the old saying "use it or lose it" right? Well, your sex muscles are just like any other muscle group, if you're not using them regularly they will lose flexibility and strength. 

When a muscle loses strength, it doesn't work properly. And when your sex muscles don't work properly, it's either going to be embarrassing or frustrating for you and your partner in bed.

Considering most people judge a healthy sex life to be 3-5 times per week, that's not a lot of use for these important muscle groups!

There are specifically two groups of muscles you need to target to improve sexual function:

  1. Your pelvic floor (PC) muscles - which also increases the power of ejaculation and orgasm
  2. Your core muscles (abdominals) and supporting muscles - which turn your abdomen into a "hinge" so you can repeatedly endure a rhythmical movement without noticeable fatigue.

It's important to exercise these muscles which support a healthy sex life so you can continue to enjoy sex as you age.

Strengthening your main sex muscles with these 3 best exercises for sex can allow you and your partner to be sexually satisfied! They help to improve sexual function and are part of your best treatment for premature ejaculation, erectile dysfunction and to reach your orgasm potential.

Even if you are single, it's best to start doing these best exercises for sex NOW to prevent age related issues later:

best exercises for sex

1. The Best Sex Exercise for Men and Women 

This is the best penis strengthening exercise for men; and orgasm enhancing exercise for women. As a female, you will tone and tighten your vagina (great for after childbirth) and increase your orgasm power!

As a male, by strengthening your core sex muscles (PC muscles) you can increase your penis size as well as the strength of your penis. This can lead to more ease in gaining erections, especially as you become older. Technically you're increasing the muscle mass behind and around the penis which then adds to the size of the penis and the muscles which support the penis.

As mentioned earlier, common kegels are not the best treatment for premature ejaculation. However, a slight modification to a common kegel penis exercise which I will explain below can make it become more beneficial in overcoming PE as well as ED. There is a common mistake that people make when doing Kegel exercises and it's important to correct it for maximum benefit.

How to Tone and Tighten Your Pelvic Floor (PC Muscle)

The sex muscles consist of the PC muscle and surrounding pelvic floor muscles. They are located in the same area for both men and women and the following exercise is performed in the same manner for both sexes.

pc muscle exercise male female

Strength in your pelvic floor will support sexual function and lead to more satisfying sex. These muscles also support your bladder and rectum, so the following exercise will also assist in strengthening those operations as well. Prostate health and function are also improved with this exercise.

Male or female, your PC muscle (pelvic floor muscle) can be easily identified by flexing (contracting) your penis or vagina. This is a similar action as making a fist with your hand. Flexing your PC is what you do to stop the flow of urine midstream, or to hold urine in when you need to pee.

This essential exercise for sex helps to correct erection problems and can lead to mind-blowing orgasms in both men and women. It also tones and strengthens the hip flexors which can result in increased stamina and flexibility.

To do this exercise, simply contract (flex) your pelvic floor muscles internally as though you are making a fist with your genitals, keep contracted for the count of five. Then relax those muscles. This is one cycle. Contract, keep the muscles contracted for the count of five, then relax those muscles.

Important: Many PC exercises advised by experts can make an early ejaculation problem worse because they mimic ejaculation – which is a fast: squeeze/release/squeeze/release. However, without maintaining the contraction (the flex), your time and effort is completely wasted. Keeping the contraction for the count of five really works that muscle group to strengthen the whole area.

This is the best PC muscle exercise for both male and female and is especially important in treating erectile dysfunction. However, it's important that you repeat the amount of cycles (repetitions) required, as indicated for your age and situation. 

For maximum benefit, repeat the set amount of cycles (contractions) as indicated in the strengthening and maintenance protocols below.

Best Exercise for Sex: Strengthening & Toning Protocol

Week 1: repeat 10 consecutive cycles, 3 times a day = 30 contractions/day
Week 2: repeat 20 consecutive cycles, 3 times a day = 60 contractions/day
Week 3: repeat 30 consecutive cycles, 3 times a day = 90 contractions/day
Week 4: repeat 40 consecutive cycles, 3 times a day = 120 contractions/day
Week 5: repeat 50 consecutive cycles, 3 times a day = 150 contractions/day

Best Exercise for Sex: Maintenance Protocol

The older you become, the less you retain muscle integrity. Think of the following maintenance protocol as being as important as brushing teeth is for the health of the mouth. To retain sexual competency, the sex muscles must be kept toned and healthy!

Complete 30 consecutive cycles daily (1x 30, don't break them up).

Remember, this best exercise for sex is simply to strengthen the muscles which support a healthy sex life. It’s not to be used during sex if you are male, so don't try to get hard or stay in control while doing this exercise. Simply use the exercise outside of sex to strengthen your penis. It's an essential component for lasting success in solving weak erection problems and delayed ejaculation and can assist with premature ejaculation when performed correctly.

Recommended reading (or continue with the best exercises for sex below):

2. Best Exercise for Supporting Sex Muscles

Without this second best exercise your other muscles may become tired and unable to complete the sexual act. This will result in loss of mutual fulfilment for both partners. This exercise will strengthen your abs, lower back, shoulders, chest, arms, legs and buttocks... So you can last longer in bed.

The Push-Up. As well as lowering yourself all the way to the ground for at least 10 reps twice daily, I want you to also lower yourself ONLY halfway down.

Halfway down push-ups are easier to achieve and enable you to do faster reps. This, as well as increasing your sexual strength, will also increase your sexual fitness and stamina. Do sets of 10 or 20 push ups, spread through the day or as many as you feel comfortable with.

Are Kegel Exercises Good or Bad?

It's important to use Kegel exercises in the right manner. In this video, I explain the right way to do Kegel's so they don't contribute to an early ejaculation problem:

3. Best Exercise for Increasing Overall Sexual Fitness

This easy exercise for sex increases blood flow to all areas of your body. Rebounding on a mini trampoline strengthens your pelvic floor, abdominal, hip and upper leg muscles. As well, it strengthens your lymphatic system to help remove toxins from your cells. This helps you feel less lethargic and have more energy for sex.  

Rebounding for 10 minutes, twice a day will do wonders for your overall health and fitness. Safety first, make sure there is padding which covers the springs on your rebounder.

Make sure you have your feet turned out slightly as you bounce lightly. Think five to one on a clock face. This will ensure your joints are correctly loaded and avoid an injury. Keep your feet in contact with the trampoline, you only require a gentle bounce to achieve maximum benefit from this exercise.

When is the Best Time to do Exercises for Sex?

It's easiest to do my #1 best exercise for sex in bed - before you get up (pardon the pun) in the morning and before you go to sleep. This ensures you get at least two of these best workouts for sex in every day.

You can also use "dead time" to exercise your sexual muscles. This includes when you are sitting in traffic, waiting for your turn to use the bathroom, waiting for the kettle to boil, etc. Another great time to do exercises for sex, is during the ad breaks during your favorite TV shows.

Be sure to do sexual exercises every day to improve your chances of performing better and lasting longer during the sexual act.

happy and satisfying sex life

What is the Best Treatment for Sex Problems?

Remember that physical exercises are only one part of overcoming sexual dysfunctions. It's unfortunate that other "experts" including the medical profession don't teach you the structure required to perform normally to complete a sexual act.

Until you understand what contributing factors influence the outcome, you will always struggle to supply answers because of incorrect guesswork.

As stipulated, contracting your PC muscle at the wrong time during sex can cause a man to ejaculate early! This is a clear example of wrong information. 

Exercising without correcting your sexual focus is usually not enough to solve sex problems including premature ejaculation, erectile dysfunction and being unable to orgasm; you need to reprogram the way you are focusing your attention to achieve the optimal outcome.

Specific focus and actions are required in order for your brain to respond with the correct muscle and hormone programs. Learning this doesn't take away from the spontaneity of sex. In contrast, a start to end procedure for sex provides you with the total confidence required to satisfy yourself AND your partner.

Psychosexual Relationship Specialist and published author, Jacqui Olliver has helped thousands of men, women and couples restore emotional and sexual satisfaction in their lives. Click here to check out her programs or to book a complimentary strategy session.

Display comments

  • My sexual problems are pretty much resolved with these exercises along with following your program. Now I am confident that I can perform better in bed and last longer.

  • This is the best penis strengthening exercise, it has helped my BF to get rid of his sexual issues.

  • I was having PE when I first interacted with Jacqui. Her set of instructions are mind blowing and she helped me in overcoming PE. Thanks for being so supportive 🙂

  • Yes these exercises can fix sex problems. Earlier I was not able to last long enough but now I can last for a longer duration of time. With right sexual focus you can perform better.

    • Hi Nick, the #1 exercise is particularly helpful for helping solve erectile dysfunction problems in men over 40. Combined with the insights provided in the rest of my Sex Mastery program for men, your success in restoring a hard erection and ejaculation control is guaranteed.

  • It is really a great and helpful piece of info. I am glad that you shared this useful info with us. Please keep us up to date like this. Thanks for sharing.

  • Exercises alone are not sufficient as Jacqui rightly said that you need to have proper sexual focus then only you can attain results.

    • Hi William, it’s important to note that exercises as well, are important for maintaining a strong and healthy penis. Right sexual focus will ensure you correct sexual “malfunction” issues caused by focusing on the wrong action at the wrong time.

  • My penis size is medium. Will these exercises increase my size? If yes then how much I can expect?

  • Thanks a bunch for sharing this with all of us you really know what you’re talking about! Bookmarked.

  • How to locate my PC muscle? It might be a stupid thing to ask but I am finding it difficult.

  • I have PE from last 6 months. Can these exercises cure my sexual disorder? Please share an honest answer.

  • These exercises and even more so, your Hard and in control programme have helped me restore a happy sex life. Thanks!

    • Hi Harrison, thanks for sharing your success with my program – there is no sexual “malfunction” issue which fazes me in the least 🙂

  • I know this is a dumb question, but what is the proper attire for doing these exercises? I’m thinking about starting the exercises, tomorrow!

    • Hi David, for the #1 penis strengthening exercise there is no proper attire. It can be done fully clothed or nude. As for the other two exercises, it’s just a matter of discretion/consideration with regards to other people nearby. Rebounding on a mini-trampoline is better with looser clothing.

  • I have noticed amazing results since I started implementing these exercises in my day to day schedule along with your hard and in control program. I recommend it to everyone. 

    • Hi Adeel, glad to hear of your results with my program. As I always say to my clients, good sexual function requires more mental coordination of your emotions and actions, rather than physical strengthening of your penis.

  •  I feel exercises alone are not enough to get rid of sex problems. Is your hard and in control program effective?