Nicola Elliott
When people talk about exercises for better sex, they usually mean something simple: more stamina, stronger sensations, and fewer moments where your body taps out before your enthusiasm does.
And yes—your training routine can swing the odds in your favour, because strength, flexibility, and pelvic floor control aren’t just “fitness goals”; they’re practical tools when you want your body to cooperate.
The pitch is straightforward. A stronger core can mean better control and less fatigue. Stronger legs and glutes can mean more power and stability. Better mobility can mean you can hold your favourite positions longer without feeling like you’ve entered a competitive yoga final.
Add improved circulation and lower stress, and you’ve got a compelling case for treating the bedroom like the ultimate performance review—minus the spreadsheets.
To separate useful from wishful thinking, Megan Fleming, PhD, Certified Sex and Relationship Psychologist at Lovehoney, has researched the exercises most associated with better stamina and sexual response—then roped in a personal trainer for practical commentary.
Below are the headline exercises for better sex for women and men, plus simple, no-nonsense ways to fold them into your weekly routine.
The rule before we start: train for consistency, not heroics
If you want results that actually show up in real life, aim for:
- 2–4 sessions per week of strength work (20–45 minutes)
- Daily “micro” mobility (5–10 minutes)
- Pelvic floor practice most days (1–3 minutes, done properly)
You don’t need to live in the gym. You need to show up often enough that your body adapts.
Top exercises for women
Pilates
A good Pilates session is deceptively humbling: you think you’re fine… right up until your core starts negotiating terms.
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.
Lovehoney Rating: 5*
Fitness instructor comments: increased muscle strength and tone, particularly in your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body) Pilates uses your whole body.
Not only does this type of body conditioning encourage long and lean muscles for an overall sleek look, it also focuses on the strengthening of your pelvic floor muscles. Stronger pelvic floor muscles contribute to improved sexual sensation and a stronger orgasm.
How to add it this week:
- Do 2 short sessions (20–30 minutes).
- Focus on controlled breathing and slow reps rather than racing.
Common mistake:
Rushing. Pilates works best when you move like you’re trying not to spill a full glass of water.
Plank
If there were a universal currency for full-body resilience, the plank would be in your wallet.
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.
Lovehoney Rating: 5*
Fitness instructor comments: The plank is a full-body exercise, meaning it targets muscles of the upper body, core, and lower body.
This exercise can be made harder by holding it for longer or adding weight to the back. Holding a plank is one most effective ways to increase your endurance and stamina at the gym and in the bedroom.
Planks give your arms staying power for missionary or other on-top positions. They also strengthen your core, which helps to improve thrust and supports your back to prevent injury.
How to do it (without hating it):
- Start with 3 x 20–30 seconds, perfect form.
- Build to 3 x 45–60 seconds over a few weeks.
Form cue that fixes most people:
Squeeze glutes, brace ribs down, push the floor away. If your lower back complains, your core isn’t doing its job yet.
Squats
Squats are the flagship move for legs and glutes—aka the engine room for stability and drive.
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.
Lovehoney Rating: 4*
Fitness instructor comments: These use many of the lower body muscles: glutes, quads, hamstrings, hip flexors and calves.
Squats increase blood flow to the pelvic region, which may energise your libido to make orgasms more intense. They’re an incredible exercise for enhancing sex because doing squats will strengthen your lower body for a more powerful thrust whether you’re top or bottom.
How to add it this week:
- 2 squat days per week.
- 3 sets of 8–12 reps, bodyweight or light dumbbells to start.
Upgrade options:
- Pause squats (2 seconds at the bottom)
- Goblet squats (weight held at chest)
- Split squats (when you’re ready to get serious)
Top exercises for men
Kegels
Kegels aren’t glamorous, but neither is running out of control when you’d rather not. This is one of the few cases where quiet work can have loud benefits.
Kegels are beneficial for men and women. They strengthen the pelvic floor muscles and stronger muscles lead to stronger orgasms. Kegels also increase blood flow leading to firmer erections and can help with ejaculatory control.
Lovehoney Rating: 5*
Fitness instructor comments: Pelvic floor muscle exercises will help you improve your sexual experience. erections will be firmer as the flow of blood into the groin improves.
The exercises will help delay ejaculation as you will be better able to contract the muscles. They are also known to help men control their orgasms and increase testosterone production.
How to do a basic Kegel (properly):
- Think “stop the flow of urine” (but don’t practise during urination routinely).
- Contract gently for 3–5 seconds, relax for 3–5 seconds.
- Do 8–12 reps, once or twice a day.
Important:
If you’re over-tensing (common), you may need relaxation work too. Balance matters.
Swimming
Swimming is cardio without the joint punishment, and it trains your breathing rhythm—useful anywhere you want to stay calm and steady.
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.
Lovehoney Rating: 5*
Fitness instructor comments: Great all over body workout great for stamina and cardiovascular. You need a good level of fitness for swimming but can change stoke to help build up that stamina.
It’s low impact and can help your body get into great shape. It’s been said to lower anxiety and stress levels. Getting into the water for a refreshing swim gets the blood flowing and releases endorphins.
Research has also suggested that swimming is a fantastic exercise to tone the pelvic floor muscles, which can heighten the sexual experience. As mentioned, swimming increases libido by reducing stress – one of the main causes of low libido.
How to start if you’re “not a swimmer”:
- Begin with 10–15 minutes of continuous, easy pace.
- Add short intervals: 4 x 25m steady with plenty of rest.
- Progress by adding a length each week.
Yoga
Yoga does two things many people underestimate: it teaches controlled breathing, and it puts you in positions that reveal where you’re tight, weak, or holding stress.
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 promoting mindfulness.
Lovehoney Rating: 5*
Fitness instructor comments: Build muscle strength and increase flexibility, increase blood flow with deep controlled breathing. Yoga again uses all muscles in the body and is great for posture.
Yoga increases body awareness, which helps reduce anxiety and increase blood flow to the genital area. It also helps rid the body of toxins that affect sexual performance.
Men can boost their sexual experience through yoga by engaging their pelvic floor through Mula Bandha. They say practising yoga can prolong ejaculation. You can start at beginner’s level and work you eat up work practice.
The most useful “starter” approach:
- 10–20 minutes, 3x per week.
- Focus on hips, hamstrings, glutes, and breath control.
A simple weekly plan (doable, not dramatic)
If you want exercises for better sex to translate into real-world benefits, try this:
- Day 1: Squats + core (planks)
- Day 2: Pilates or yoga
- Day 3: Swim (or brisk cardio)
- Day 4: Strength (squats variation + planks)
- Most days: Short Kegel practice (men and women)
Keep it for 4–6 weeks before judging it. Bodies adapt on calendars, not moods.
Quick FAQs (SEO-friendly)
How long before these exercises improve sex?
Many people notice stamina, confidence, and mobility improvements within 4–6 weeks of consistent training.
Are Kegels only for men?
No. Kegels can support pelvic floor strength for all genders. Technique matters more than intensity.
Do I need a gym?
No. Pilates, yoga, planks, and bodyweight squats can be done at home. Swimming needs a pool, but cardio alternatives exist.
Eds note (health and safety)
If you have pelvic pain, persistent sexual dysfunction, or a medical condition that affects exercise tolerance, it’s sensible to speak to a qualified clinician or pelvic health physio before starting a new routine.
