Best Exercises for Sex: Enhance Sexual Function

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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. 

I'll explain the best exercises for sex below. If your penis size is concerning you please click here for my blog post explaining the average penis size per country, the size preferred by women, and two of the best natural methods to increase penis size.

Do Exercises Fix Sex Problems?

The best exercises for sex can enhance your sexual act but may not eliminate the core problem or reason for sexual failure. 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. This is because they don't directly address a wrong focus issue.

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” naturally 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!

Frequently recommended as one of the best exercises for sex and a popular treatment for premature ejaculation, Kegel exercises (PC exercises) are very good exercises to strengthen the muscles which support the penis. 

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

It's common for a man with premature ejaculation to try to overcompensate for his high penis sensitivity by focusing most of his attention on giving his partner foreplay. However, this can lead to no awareness of sensations and an erectile dysfunction (weak erection) issue which compounds his stress and anxiety.

Likewise, 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 can lead to sexual failure.

To control a sexual act, it's imperative to balance your sexual focus during foreplay and penetration, as well as intercourse. When you feel calm and balanced throughout foreplay, penetration is easier 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 which is what I teach people.

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.

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

How Exercises Help to Prevent Sex Problems

You've probably heard of the old saying "use it or lose it". Your sex muscles are just like any other muscles. If you're not using them regularly (masturbation doesn't count) they will lose size and strength. This commonly happens as you age. 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. 

When a muscle loses strength, it doesn't work properly. And when your sex muscles don't work properly, it's going to be embarrassing for you in bed. Therefore, it's best to exercise the muscles which support a healthy sex life so you can enjoy sex well into your 80's.

So even if you are single, it's best to start using these best exercises for sex now to prevent age related issues!

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.

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:

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. This also increases the size of 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. This regards a common mistake that people make when doing Kegel exercises and how to correct it for maximum benefit.

This essential exercise for sex helps to correct erection problems and can lead to mind-blowing orgasms in both men and women.

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.

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.

To do this exercise, simply contract (flex) your pelvic floor muscles internally, 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.

#1 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)

#1 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!

Aged under 30: complete 20 consecutive cycles daily
Aged 30-40: complete 25 consecutive cycles daily
Aged 40+: complete 30 consecutive cycles daily

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.

Want to stop guessing, stressing, and solve your sex problems WITHOUT DRUGS? My Sex Mastery: Hard AND in Control program is recommended by leading medical specialists who used it to solve their own PE and ED problems. You can access it here.

Recommended reading: (or continue with this blog post below)

2. Best Exercise for Supporting Sex Muscles

Without this second 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

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.  

This easy exercise for sex increases blood flow to all areas of your body. Rebounding for 10 minutes, twice a day will do wonders for your overall health. 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) 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 an 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 focus your attention.

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.

I look forward to helping you restore a happy and fulfilling sex life when you take action to end the problem.

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Jacqui Olliver
Psychosexual Relationship Specialist at End the Problem, Jacqui Olliver has helped thousands of men, women and couples restore emotional and sexual satisfaction in their relationships to create a happier life. Click here to check out her programs or to book a complimentary strategy session for real answers to solve the real problems.

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