Top 23 exercises for sex stamina are exposed for men & women

Want to improve the quality of your sex life? Just simply follow these best exercises for sex stamina, no matter you are male or female, and you will see how great your libido, sexual health and experience will increase.

I. 14 Best Exercises For Sex Stamina For Men

1. Swiss-Ball Press-Up

swiss-ball press-up

This is an upper-body exercise. This exercise will work for your shoulders, triceps, and chest.

How to practice this exercise: you initially place the shins on a Swiss ball before getting into a press-up position. Then, lower your body to the ground, push back up. Repeat the routine for several times to get full effects.

2. Lower-Back Lied-Down

lower-back lied-down

Similar to the exercise above, this is also an upper-body workout which will work for your lower back and abs.

How to practice this exercise: you lie on the back with the feet on the ground. Then, you draw the knees to the chest and grasp the legs behind your knees. Keep this position for about 30 seconds before returning to the starting point. Repeat the exercise as many times as you could.

3. Hinge Bow

hinge bow

By practicing this exercise, you will strengthen your legs muscles and the lower body parts. Therefore, you will increase the power of sexual athleticism and gain better hip flexibility. This type of exercise will work your quads.

How to practice this exercise:you kneel on the mat with the knees creating 90-degree angle. Keep the head and back in line with the thighs. Lean back. Keep the position for 2 or 3 seconds before returning to the starting point. Repeat the routine.

4. Hip Flexor Lunge

hip flexor lunge

Like the exercise above in this part exercise for sex men could do, this exercise is useful for your lower body and works your hips.

How to practice this exercise: you step one of your feet forwards so the feet are a metre apart. Keep your knees bent slightly. Then, push the pelvis forwards till you feel the stretch. Stop for 30 seconds before turning back. Then, switch your foot.

Read more: ways to relive hip pain

5. Lying Gluteal Bridge

lying gluteal bridge

This is one of endurance exercises for sex you could try out to boost your sex stamina.

The exercise will work your hamstrings and glutes.

How to practice this exercise: you lie on the back with the knees bent. Then, slightly squeeze the glutes and raise them off the ground till the body creates a straight line. Keep the position for about 3 seconds before turning back.

6. Sock Slide

sock slide

Practing this exercise, you will work different parts of the body, including chest, shoulders, and triceps. The equipments include socks and a slippery surface.

How to practice this exercise: form a push-up position and keeep the hands still. Then, slid the body back, then slide forward till your own belly is over the hands. This is one rep. Repeat the routine for many reps if you love.

7. Crossover Stretch

crossover stretch

If you want to improve your flexibility, go for crossover stretch exercise. This exercise will work your deep core and pelvic floor.

How to practice this exercise: you lie on the back with the knees bent. After that, bring the right knee to the chest. Try to grab the outside of your knee with the left hand and pull it toward the left shoulder. Keep the position for about 30 seconds. Then, switch the legs and repeat the routine.

8. Kneeling Leg Crossover

kneeling leg crossover

This exercise works your lower back as well as abs.

How to practice this exercise: you get on all fours. Straighten the right leg right behind you, angling the left leg to the right one with the toes touching the floor. After that, raise the right leg up and over the left leg. To continue, you reverse and repeat the routine.

9. Bench Press

bench press

This exercise should be done for 4 sets with 6 reps each set.

How to practice this exercise: hold the bar with an overhand, outside shoulder-width grip. The shoulder blades need to be squeezed together with the whole back arched. Then, take that bar out of its rack before squeezing it hard. When lowering it, you should lower just below the sternum, and push the feet really hard into the ground in order to help you press the weight up.

10. Incline Dumbbell Press

incline dumbbell press

Do this exercise for 3 sets with 10 reps each set.

How to practice this exercise: you set a bench to create a 30-degree angle and lie back on it with the dumbbells. Then, press the weights over the chest.

11. Dumbell Overhead Press

dumbell overhead press

It is recommended that men should practice this exercise for 3 sets and 8 reps for each set.

How to practice this exercise: you create a position of standing. Then, brace the core and press the weights right from the shoulder level to overhead

12. Skull Crusher

skull crusher

This exercise should be practiced for 3 sets and 10 reps each one.

How to practice this exercise: you lie on a bench and hold an EZ-curl bar with your hands at shoulder-width. Let the bar over the face and keep the upper arms stationary. After that, lower that bar to the forehaad before pressing back up.

13. Ab Wheel Roolout

ab wheel roolout

Do this exercsie for 4 sets and 10 reps each one.

How to practice this exercise: you hold the axle of a certain ab wheel with your knee on the floor. Then, roll forward just till you could not maintain a neutral spine. Roll it back till its position is under the shoulders.

14. Conditioning


Practice this exercise for 4 sets and 10 reps each set.

How to practice this exercise: you sprint uphill for 30 to 40 yards by using the treadmill. Then, walk back down. Take a rest 1 or 2 minutes before repeating the routine with 5 to 10 sprints.

II. 9 Best Exercises For Sex Stamina For Women

1. Squats


When it comes to exercises for sex that women could do, squats should not be overlooked. This movement is known as a leg and butt toner, but it also get the blood flowing to the places which might energize female’s libido. Many women need a little physical help in order to get the blood flowing to their genitalia.

How to practice this exercise: stand with the feet shoulder-width apart. Keep the heels staying still on the ground and creating the form as if you are sitting on an imaginary chair. The lower you squat, the more you can recruit the glutes and get the benefits. Push off from the heels and keep the abdomial muscles in such a tight way, even when you return to the position of standing. Do this movement slowly and repeat for 15 to 30 reps.

2. Happy Baby Pose

happy baby pose

This exercise will increase your limberness, helping you get great sex. On the other hand, it is said that one of the most common causes of lower back pain is tight hip flexors and hamstrings. By practicing the happy baby pose, you will stretch and straighten your spine whilst loosening up the adductor muscles as well as hamstrings.

How to practice this exercise: you lie on the back with the knees bent towards the chest. Then, grasp each of your foot’s outside by using your hands. You can allow the knees to drop down to the ground. After that, align the ankles with the knees in order to make your shins perpendicular to the ground. Apply such a downward pressure with the hands for encouraging deeper opening. Let the tailbone curl up off the ground lightly in order to decompress your lower back. Keep this position from 3 to 5 minutes.

Read more: The complete sex guide – extreme stamina

3. Pelvic Tilts

pelvic tilts

This is one of the most common yet effective exercises for sex that can strengthen those muscles, which women & even men, use most during the intercourse. Normally, women tend to suffer from slight or serious lower back pain. This will impact negatively their sexual positions as well as desire. Pelvic tilts will offer you a plus of core strength and improve your lower back muscles.

How to practice this exercise: you lie on the back with the knees bent. Keep the feet flat on the ground and shoulder-width apart. Then, raise the pelvic region in such a straight line, similar to a bridge. Keep your abdominals in whilst tightening the glutes and push the inner thighs close together. After that, slowly lower to the ground. Repeat the routine from 20 to 25 reps. Or, you can do as many times as you could.

4. Biceps Curls

biceps curls

Well, by how getting gorgeous, toned arms can boost your sex drive and stamina as well? Medical studies point out that testosterone plays an important role in sexual drive in not only men, but also women. Though giving a girl with low libido testosterone is rather controversial, and might result in undesirable side effect, women should not worry about practicing weightlifting as it will not give them lower voice and facial hair if practicing in moderation. The testosterone in this case will be released at healthy and natural levels.

How to practice this exercise: you can grab your hand weights and simply work in 15 or 20 reps of biceps curls.

5. Kegel Exercises

kegel exercises

Kegel exercises for sex. Yes. This type of exercise is well-known for its effectiveness on the sex drive, especially for women. These pelvi-floor-strengthening exercises always come with big payoffs when it comes to sexual satisfactory. Kegels contain relaxing and contracting those muscles in the pelvic floor. Once you, as a woman, could improve the vaginal muscles, you will benefit your greater sexual satisfaction as well as stronger orgasms. Also, you will be able to prevent urinary incontinence and pelvic prolapsed in women.

How to practice this exercise: you tighten the pelvic muscles. Hold this for about 5 seconds before relaxing. Repeat it. It is recommneded that women should do Kegel exercises for 5 minutes per day or more. Women could do these exercise anywhere, at anytime they want. No one can know but them.

6. Ab Rolls

ab rolls

The fact is, the human core is compromised of over 20 muscles, and exercising them will help you improve strength for supporting your man’s weight without hyper-extending the back. Roll-in roll-out on the stability ball is the exact exercise that could work both your core and muscles of your upper body.

How to practice this exercise: you start by letting your hands fully extended on the ground in the form of push-up position. Then, place the shins on a stability ball, keep the back straight. After that, roll the ball in toward the chest and the back out. Try using the abdominals to drags the knees towards the chest and push the feet back out. Keep the back totally flat and the hips tight. Avoid moving the upper body. practice this for 3 sets and 10 reps each one.

7. Plank Pose

plank pose

In this list of best exercises for sex stamina here, this is the movement that could make practitioners more sexually confident, strong, and daring. This exercise will work the upper arms, obliques, abdominals, thighs, and buttocks. These areas consist of important muscles that can stabilize you as you are making love on all fours. Besides, strengthening these muscles is also useful in maintaining any sexual position where the girl is on top, or in transition from one position to another whilst maintaining close genital contact with the partner.

How to practice this exercise: you lay facedown with your hands’palms flat on the ground, on each of two sides of the shoulders. You should keep the forearms flat on the ground so they can support you when you rasie the body. Push your whole weight to your feet’s balls when you push up onto the forearms so that your body will be suspended in the air. Keep the body as flat and straight as possible. Avoid raising the hips. Keep this position for 10 seconds before relaxing. Repeat and do this 3 sets with 10 reps each one.

8. Bridge Pose

bridge pose

This is one of yoga poses that could enhance your own sexual enjoyment. Practicing it could help you strengthen lower back, gluteus muscles and hamstrings. It can also promote the sexual experience of women as it boosts their endurance and strength in these muscles.

How to practice this exercise: you lie flat on the back with the knees bent and the feet flat on the ground. Then, lay the arms to each side of your body. Lift the hips up in the air, squeeze the gluteus muscles. Continue pressing upward till just the upper back, the shoulders, arms, and feet are touching the ground. Keep this position for 10 seconds while still breathing normall. After that, slowly lower the back down to the ground and start relaxing for several seconds. Repeat the movement again. Do this about 3 sets with 10 reps each one.

9. Seated Leg Extensions

seated leg extensions

Did you know that the large muscles of the thighs often used during intercourse are fatigued rapidly because they are a large muscle group? This kind of exercises for sex could help you resolve that problem.

How to practice this exercise: use a stable chair where you could sit up straight and have the knees bent at the 90-degree angle, your feet are flat on the ground. While keeping the thigh as well as knee as stable and steady as possible, you lift one of your feet up to straighten the leg slowly, then bring it back down to the ground. Practice this for 3 sets for each of your legs and 10 reps each set.

These are step-by-step best exercises for sex that men and women could do at home. Try them out and you will realize dramatic improvement in your sex experience.

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