Lovehoney Expert Reveals The Top Exercises To Improve Your Sex Life

by Lovehoney

on Mar 7, 2022

There are several ways you can improve your sex life from reading self-help articles, to using lubrication, writing down your fantasies or picking up a vibrator. But did you know that your exercise routine can have just of big of an impact on your performance in the bedroom?


That’s right, what you do in the gym could be impacting your sexual performance. The science behind it is simple. The stronger your core, pelvic floor and leg muscles are, the more intense your orgasm will be and the more flexible you will become to hold certain sexual positions for an enhanced sex life.

Megan Fleming, PhD, Certified Sex and Relationship Psychologist at Lovehoney has revealed the top exercises that will improve your intimate bedroom time.

Top Exercises For Women



One of the most beneficial exercises for women to improve their sex life is Pilates, commonly performed to increased muscle strength and tone. Helping to lengthen and stretch all the major muscle groups in the body. It improves flexibility, strength, balance, and body awareness and therefore the pleasure gained in sex!

The experts at Lovehoney commented:

“Pilates like Yoga, is great for strengthening, lengthening and endurance. Also, like Yoga and other Martial Art Practices, Pilates has significant mental health benefits. Pilates and other exercises that work the pelvic floor muscles, increase blood flow, and vasocongestion, are all important in building sexual arousal. Pilates also increases awareness and proprioception for greater sensation.”



Next up is the plank, holding the plank position can be highly beneficial to your body, helping to build core strength, encourage a healthy posture and improve flexibility. But the plank position can also help to increase your stamina and endurance during both a workout and sex. If you’re a fan of missionary, you’ll want to give planking a good go

The experts at Lovehoney commented:

“Planks are considered essential in core fitness programs, great for building core strength and endurance. I don’t know of a sexual position that doesn’t benefit from core muscle strength.”



Squats are rated one of the top exercises for women, helping to strengthen tendons, bones and ligaments found in the leg muscles. With several benefits to muscles throughout the body, it’s no surprise they also improve sexual performance. Increasing the flow of blood to the pelvis, squats can result in heightened orgasms and can even result in a stronger thrust.

The experts at Lovehoney commented:

“A toned butt leads to better sex on many levels, it both looks and feels sexy. Not to mention power in the legs and buttocks are helpful for women on top sexual positions.”

Top Exercises For Men



Kegels is ranked as one of the best exercises for men to improve their sex lives, consisting of repeatedly contracting and relaxing the muscles. It can be used to strengthen your pelvic floor muscles, naturally improving the power of your orgasm(s). It’s recommended to do at least 30 to 40 Kegel exercises the day for a satisfying performance.

The experts at Lovehoney commented:

“Kegels are beneficial for men and women. They strengthen the pelvic food muscles and stronger muscles lead to stronger orgasms. Kegels also increase blood flow leading to firmer erections and can help with ejaculatory control.”



It might come as a surprise that swimming is one of the top exercises for men, but it is great for both building endurance, muscle strength and cardiovascular fitness. Swimming is also a great asset to your sex life, helping to improve your overall performance.

The experts at Lovehoney commented:

“Swimming is another great exercise like yoga or cycling. Swimming is great for cardio and endurance training as it is for conditioning almost every muscle group with less stress on joints than many other exercises.”



Up next is Yoga. Unlike most other exercises, Yoga improves strength, balance and flexibility is perfect for improving your intimate time in the bedroom. Men can boost their sexual experience through yoga by engaging their pelvic floor through Mula Bandha.

The experts at Lovehoney commented:

“A 2010 study in the Journal of Sexual Medicine found that yoga improves all aspects of the sexual response cycle, desire, arousal (erections) and orgasm (through better ejaculatory control). Additionally, there are many physical and mental health benefits of yoga, including reducing stress and anxiety, better sleep, and mindfulness.”

Infograhic final-01

There we have it! The top exercises to improve your sex life (with or without a couple’s toy!) revealed and approved by our doctors. Which is next on your gym agenda?

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Written by Lovehoney. For collaborative posts between Lovehoney team members and guest authors
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Originally published on Mar 7, 2022. Updated on Mar 8, 2022