Sex Exercises for Men


These moves help strengthen muscles in the pelvic region as well as other areas of the body to help with position and stamina. Learn how Kegels can help with premature ejaculation, stronger erections, and erectile dysfunction. Incorporating these 8 sex exercises for men into your weekly routine will help you lose weight, gain muscle tone, and increase flexibility while directing blood flow to your genitals. The effect these exercises can have on your body can make you feel more confident and make your partner take notice. Research proves that for men and women over 55, high levels of sexual activity are associated with higher degrees of fitness when compared to younger inactive people.


Yoga helps men strengthen and tone muscles and improve flexibility. These movements improve stamina and increase the strength of forearms and shoulders, which is useful for maintaining certain positions for long periods in the bedroom. Yoga postures increase blood flow and stimulate the endocrine system. It also helps men relax the mind to help to eradicate stress problems that may be affecting intimacy and sex life. The bow pose and peacock pose are particularly helpful moves for helping men in the bedroom.


Kegels offer many health benefits without any cardiovascular strain. Introduced by Dr. Arnold Kegel in 1948, Kegels are exercises that build strength as you contract, flex, and squeeze your pubococcygeous (PC) muscles in your pelvic floor. They are helpful with endurance, strength of erection, and in delaying premature ejaculation. The PC muscles go from your urinary sphincter to your anus. The pelvic floor is a group of muscles that help hold your internal organs in place.

Kegels are important sex exercises for men. To do Kegels, squeeze and tighten the PC muscles, drawing them up into the body. Hold the squeeze for 10 seconds. Start with 10 to 20 Kegels per day and work your way up to 100 to 200 per day. You should start to see a difference within a month or two. The great thing about doing Kegels is that they can be done anywhere discreetly. Do them while sitting at a red light or while on a train. You can do them while sitting at your desk working or while on the couch. You can find the correct muscles by practicing stopping the flow of urine midstream. Squeezing the PC muscles before ejaculation can delay premature ejaculation. Keep in mind that men with chronic pelvic tension disorders associated with chronic prostatitis and chronic pelvic pain syndrome should avoid doing Kegels or exercises that increase tension in the pelvic floor.


Aerobic exercise such as walking provides so many benefits. A UC study took middle age sedentary men and had them walk for one hour three times a week. This improved their sexual function, their sexual occurrence, and the quality of their orgasms. Aerobic exercise sends blood flow to the genitals, assisting with stronger and longer erections. It is associated with a 30 percent lower risk of erectile dysfunction. Additionally, aerobic exercises help your heart, blood vessels, and circulation, making them great sex exercises for men and great for whole body health.

Walking with your partner is even better for sex. The time spent outside, talking, and sharing is good for intimacy and putting you in touch with each other. Walking relieves stress, and the release of endorphins and increased blood flow to the genitals may lead to more frequent sex.


Swimming is great for endurance and your libido. Swimming 30 minutes three times a week increases muscle tone, helps you lose weight, and makes you look and feel more attractive. Swimming does not put stress on joints and bones. A study showed that swimmers in their 60s have sex lives that comparable to people in their 40s. All of the strokes tone the core muscles around the waist and pelvic area. Breaststroke is particularly helpful in strengthening the pelvic floor muscles.


Push-ups and sit-ups strengthen muscles used during intercourse. These exercises target abdominals, chest, and shoulders. Not to be dismissed is that when these areas are toned they also make your partner take notice and more attracted to you.


The next three sex exercises for men are pelvic stretches. Pelvic Stretches help keep the muscles used during sex limber and flexible, and they help facilitate orgasm. You can do each stretch in the bedroom on a firm mattress or on the floor or on a mat. Wear loose and flexible clothing, and maybe play some music. Since these exercises can be arousing, you may wish to try these with your partner.

Pelvic Lifts: To do pelvic lifts, lie on your back with your knees bent and slightly apart. Place your feet flat on the floor and put you arms at your side. Inhale, clenching your abdominals and buttocks and lifting the pelvis until your back is straight. Do not arch your back. Hold the position for at least 10 seconds. Exhale as you lower your body. Repeat.

Pelvic Bounces: Pelvic bounces can “evoke powerful sexual feelings,” according to sex therapists David and Ellen Ramsdale. As with the pelvic lift, bend you knees and have them slightly apart. Face your palms up. As you inhale, lift your pelvis slightly off the ground. Exhale and let it down so your lower back bounces gently against the floor. Experiment with variations. Your goal is to feel a sense of openness and release.

The Butterfly: Lie on your back with knees bent. Place your feet together and flat on the floor or bed. Pull your feet in until they touch your buttocks. Open your knees out to the sides of the bed, turning your ankles so the soles of your feet are facing each other and touching. Gently lower your knees toward the floor. Do not to force them down. You or your partner may gently press downward on your inner thighs. When your knees are comfortably as far apart as you can handle, hold that position for 60 seconds. Then slowly and gently bring your knees together with your hands and relax.

You can also do the butterfly exercise while sitting up, back-to-back with a partner. You want to sit up as straight as possible with your backs pressed gently together. Keep your head in line with your spine and relax your shoulders. Pull your feet in as close to your body as possible, lowering your knees out and turning your feet so that your soles touch. Clasp your feet. Breathe deeply and watch as your knees begin to lower, taking care not to force the knees down.


The bottom line is that “sexercise” is good for men in so many ways besides sexual health, from preventing disease to helping the heart and mind. The mind controls so much of our sexuality that relieving stress and relaxing the mind can lead to better sexual function. Exercise also helps you look good and feel good about yourself. Your partner will be more attracted to your leaner, toned, and stronger body. If you feel attractive, your confidence will soar and that certainly can’t hurt in the bedroom.