6 Exercises for Men That Support Better Sex

A solid workout routine can help you build strength, enhance cardiovascular conditioning, and support your general health. Improving your sex life may not be a top priority, but it is admittedly a nice bonus.

Cardio and weight lifting aren’t the only workouts that enhance performance in the bedroom. Exercises that strengthen your pelvic floor also support sexual function by mobilizing and releasing deep core muscles, says Brianne Grogan, PT, DPT, founder of wellness company Vibrant Pelvic Health.

Try these six exercises for better sex and a stronger, more flexible lower body and core.

1. Hip Bridge

Reps: 10

1. Lie flat on a mat with your knees bent and feet planted on the ground. They should be about hip-width apart and roughly 6 inches from your glutes.
2. Press your heels into the floor and lift your hips toward the ceiling, squeezing your glutes.
3. Pause at the top for a few seconds.
4. Gently lower your hips back down to the mat. That's 1 rep.

Also known as a “glute bridge,” this exercise can strengthen your core and lower body and improve the mobility in your hip joints and lower back, says Grogan.

2. Happy Baby

Time: 1 minute

1. Lie flat on your back on a mat.
2. Bend your legs at a 90-degree angle and bring your knees to your chest. The bottoms of your feet should face the ceiling.
3. Keeping your knees bent, reach for the outer edges of your feet. If you can't get that far, grab your shins or another area that feels slightly challenging to reach.
4. Spread your knees apart toward your shoulders and gently rock from right to left.
5. Hold for 60 seconds.

The Happy Baby targets your pelvic floor, hips, inner thighs and glutes, and helps to relieve tension in your lower joints, Grogan says.

3. Floating Leg Extensions

Sets: 1

Reps: 10

1. Lie flat on your back on a mat with your knees bent and your feet planted firmly about 6 inches from your glutes.
2. Slowly extend your left leg out while keeping your lower back flush against the mat.
3. Let your extended leg hover above the mat for a second before returning to start.
4. Switch sides and repeat. Do 10 reps with each leg.
   
   

4. Windshield Wipers

Time: 1 minute

1. Lie flat on your back with your knees bent and your feet planted firmly on the ground, hip-width distance apart.
2. Without moving your feet, rotate your hips to the right and gently let your knees drop toward the ground on that side.
3. Rotate your hips to the left side and let your knees drop to the left, tapping the ground lightly.
4. Continue to alternate sides for one minute.

This exercise targets your core and lower back muscles and increases the range of motion in your hip joints, Grogan says.

5. Pelvic Rocks

Reps: 20

1. Lie flat on your back and bend your knees with your feet flat on the mat.
2. Take a deep breath in and as you exhale, gently tilt your pelvis up toward the ceiling. You'll feel your lower back press into the mat.
3. Take another deep breath in, then exhale and return to a neutral spine position.
4. Do 20 reps.

This move isolates and strengthens your core and pelvic floor, which is helpful for healthy sexual function, according to Grogan.

6. Lying Butterfly Stretch

Time: 1 minute

1. Lie flat on your back with your hands at your side or on your stomach.
2. Bring the soles of your feet together and open your knees as wide as possible.
3. Take deep breaths while holding this position for one minute.

The Takeaway

• Exercises that work your lower body can help to improve your sexual health, stamina, and flexibility.
  
• Moves that emphasize the pelvic floor area are especially good at mobilizing your deep core muscles and strengthening sexual responsiveness.
  
• Lower-body workouts do not have to be lengthy or arduous; they can be done whenever you have a free moment, without any special equipment.