Sure, sex is a type of workout in its own right. A small study found that sex burns about 4.2 calories per minute, for men, and 3.1 calories per minute, for women. But with the average sex session under 20 minutes, it’s not exactly a win-win solution. The same study showed that 30 minutes on a treadmill burned more calories: 276 calories for men and 213 for women.
But for more feel-good sex, science is pointing fingers at burning calories at the gym first. You may have heard that working out benefits sex — here’s exactly why.
To feel aroused, your body engages similar functions as it would when you’re exercising. Meaning while you’re getting sweaty in bed, your body engages its heart rate, blood pressure and flow, respiratory rate, and muscles. Just as it would during a gym session. Working out also increases body awareness, which research shows could increase bodily sensations.
So which part of your body should you give extra tough love to?
Thankfully, there’s some research as to which muscle groups may possibly contribute. For example, pelvic floor muscles! One study found that even after childbirth, an eight-week pelvic muscle exercise routine could increase strength and sexual self-efficacy — or the woman’s “belief in her ability to perform sexual acts and sexual emotional reactions successfully” — after delivery.
Keeping the science in mind, we’ve designed a workout for you to target the key muscles for better sex. Welcome to the “better sex” workout, the routine where “practice makes perfect” finally pays off as you fine-tune your body before the big performance.
Better, stronger sex
It’s time to really take advantage of the feel-good endorphins and newfound strength a workout can give. Set a timer for 20-30 minutes and repeat this routine until the timer goes off, or complete this routine three times.
Practice this routine and let it contribute to a little extra enthusiasm beneath the sheets.
It may also help to do this workout before actually having sex. One study found that general exercise immediately before sexual activity improved the arousal of women taking antidepressants.
Planks are simple but definitely not #basic. For both men and women, core strength is paramount for good health, sex included. It builds muscles around your abs, back, and pelvis — all of which can make a difference for lasting longer in bed.
Glute bridges not only work the pelvic floor, they also help your hamstrings and glutes so you can thrust better, providing more pleasure for you and your partner. We don’t use our glutes very often, so by engaging them, you’re also building muscle memory. This will come in handy when it comes to trying out different positions during sex.
Want more stamina during your bedroom romps? Incorporate a little HIIT (high-intensity interval training) into your workout.
This can get your body primed for intense or marathon sex sessions. Jump squats are great for getting the heart rate up, plus they improve leg strength and stabilization, in case you’re interested in trying out some new positions with your partner.
Stronger pelvic muscles mean a stronger O! Researchers looked at 176 women around the age of 37, and found that orgasms and arousal are related to pelvic floor muscle function. Plus, squeezing those muscles at the right time can enhance pleasure for male partners too.
Besides being a great whole-body exercise, pushups are a must for people who want to experiment with positions or try new things. The body and arm strength that pushups build is crucial for positions that require your entire body to engage.
To cap it off, pigeon pose enables a deep stretch in your groin, hips, and glutes, increasing flexibility in your nether areas. Simply put: better flexibility equals better sex.
for help with men sexual health issues contact our Men’s Clinic for help.