How Men Can Practice for Better Sex: 15+ Proven Exercises & Lifestyle Changes

Ever feel like your sex life could use a bit of a boost? If so, you’re definitely not the only one. Many men deal with challenges like stamina, erectile function, and maintaining sexual desire, especially with age and stress creeping in.

Maybe you want to last longer, have more intense orgasms, or just feel more confident in the bedroom, but it feels like something is missing.

Here’s a friendly tip that might surprise you: consistent exercise can make a huge difference. Moves like Kegels and core workouts can actually help boost testosterone and lead to better erections. Even small lifestyle changes, like adding more whole-grain foods to your diet, doing pelvic floor exercises, and getting enough sleep, can completely change the game.

I’m going to walk you through some proven physical exercises and smart habits that show you exactly how men can practice for better sex. You’ll get simple tips on everything from easy stretches to techniques like edging that help you control your climax.

Let’s get started. You might never look at push-ups the same way again.

Physical Exercises to Enhance Sexual Performance

You can seriously spice up your sex life with a few simple moves you can do right at home, no gym membership required. By strengthening your core muscles and boosting your endurance, you’ll find yourself lasting longer and feeling more confident in bed.

What are Kegel exercises and how do they help?

Kegel exercises target your pelvic floor muscles, which are located right between your hips and tailbone. The feeling of contracting these muscles is similar to stopping your urine midstream or pulling your scrotum upward.

According to the sex toy reviewers at PleasureMeNow.com, men who practice Kegels regularly often experience greater control over ejaculation and achieve stronger erections. I started doing them daily after learning about their benefits, and within a couple of months, I noticed a real improvement in my bladder control.

A session only takes a few minutes. According to the Mayo Clinic, a good routine is to squeeze for three seconds, relax for three seconds, and repeat this about 10 to 15 times. Aim for three of these sessions a day to see the best results.

A 2019 systematic review found that pelvic floor muscle training significantly improved both erectile dysfunction and premature ejaculation, with some studies showing cure rates for ED as high as 47%.

Consistent practice not only helps with urinary or bowel incontinence but can also boost sexual pleasure by improving penis function during sex. Doctors recommend doing these exercises while sitting, lying on your back, or on your side. Trust me, you don’t need any fancy equipment. Most men start to see changes in about six to eight weeks if they stick with it.

How do reverse crunches improve sexual health?

Reverse crunches are a game-changer because they work your abdominal muscles and lower back in a way that regular sit-ups just can’t. By pulling your knees upward, you tilt your pelvis, engaging both your core strength and pelvic muscles.

I used to struggle with lower back pain after sitting at a desk all day, but adding reverse crunches to my routine helped build stability surprisingly fast. This single move strengthens the exact area you use most during popular sex positions, like missionary or when you’re on top.

With better core stability comes more confidence to shift your weight, try new things, and last longer without getting tired.

A 2012 study by West and Phillips confirmed that high-intensity exercises like reverse crunches can also kick up testosterone levels, which can give your libido a nice bump over time. If you’ve ever felt shaky doing other exercises, you’ll find that focusing on controlled reps of reverse crunches helps eliminate that instability from your hips.

What benefits does the hip bridge offer for sex?

Hip bridges are fantastic for firing up your lower body, targeting your glutes, hamstrings, and core all at once. This move is also a great way to improve your hip joint mobility. Having more flexible hips can make a variety of sexual positions feel easier and way less awkward.

Here’s what you gain from adding them to your routine:

• Stronger Thrusts: The primary muscle worked in a bridge is the gluteus maximus, which is the powerhouse for thrusting.
• Better Stamina: Stronger glutes and hamstrings mean you won’t tire out as quickly.
• Reduced Back Pain: A strong core and glutes support your lower back, preventing pain during and after sex.

You don’t need any special equipment to get started, your bed or a yoga mat will do just fine. Consistently doing this simple exercise can lead to better overall fitness levels, which translates directly to a more satisfying sexual experience.

How can lunges increase sexual performance?

While hip bridges are great for your glutes and core, lunges take things a step further by working your entire lower body and pelvic floor. My first real leg day at the gym was a brutal lesson, lunges definitely burn, but the payoff in the bedroom is worth it.

The increased blood flow to your pelvis from simple forward or reverse lunges helps improve erectile function and stamina. Lunges also significantly boost your balance, mobility, and endurance, all of which are crucial for long-lasting sexual activity.

Remember to keep your posture upright and your abs tight to get the most out of the muscle engagement. Strong thighs lead to stronger, more controlled movements during intercourse, whether you’re on top or in a position where your partner’s legs are wrapped around you. This kind of stretching supports smooth hip action while protecting your joints, keeping you moving safely and confidently all night long.

Why is the lying butterfly stretch good for sexual function?

To do the lying butterfly stretch, lie on your back, bring the soles of your feet together, and let your knees fall out to each side. This simple pose works wonders for improving blood circulation in the pelvic region and to your reproductive organs.

Doctors often recommend it for men dealing with erectile dysfunction or high blood pressure because better blood flow means a stronger, more reliable erection. The stretch also gently stimulates the prostate gland, which can improve overall sexual health.

As you hold this pose, the muscles in your inner thighs relax, easing any tension that might interfere with your comfort during sex. Holding this position for just a minute each day can help boost your stamina and fight off fatigue. Many men who deal with lower back pain from weight lifting or sitting all day find relief here too, as it increases groin flexibility and melts away strain.

Improving Flexibility and Core Strength

Having strong abs and flexible hips can give your sex life a serious upgrade. When you loosen up those key muscles, you might just surprise yourself in the bedroom.

How does the happy baby pose improve flexibility?

The Happy Baby Pose is fantastic because it stretches your groin, hamstrings, and inner thighs all at the same time. To do it, lie on your back, keep your lower back pressed to the mat, and let your shins point toward the ceiling as you grab the outside of your feet or ankles.

If you can’t quite reach, don’t sweat it. Using a yoga strap can make it easier without sacrificing any of the benefits.

This move is perfect for easing muscle tension after a tough gym session by opening up tight hips and relaxing your lower back muscles. Gently rocking from side to side can add an extra layer of stretching for sore thighs while protecting your spine. It’s like giving yourself a mini-massage after leg day.

As one of my old fitness coaches used to say, “Nothing un-sticks post-squat legs faster than a happy baby pose.”

What are pelvic rocks and how do they support sex?

Pelvic rocks are a simple but effective move that targets the deep muscles around your pelvis. They’re great for any man looking to boost sexual function or help prevent erectile dysfunction. Just lie on your back, bend your knees, and gently tilt your hips up and down.

You don’t need any equipment, and you should aim for about 20 reps per set. You’ll feel your lower abs engage, similar to how they feel during other abdominal exercises. After just a few weeks of practicing these, I noticed I had much better stability during sex.

Pelvic rocks also help support prostate health and can improve bowel control. Stronger pelvic muscles give you better control over ejaculation and improve blood flow. The extra core strength you build can help you last longer and move with more energy and confidence.

How do windshield wipers enhance core strength?

While pelvic rocks get your lower muscles warmed up, windshield wipers take your core power to the next level. As you lie flat on your back, drop your knees from side to side like the wipers on a car. Make sure to keep a slight bend in your elbows to keep your shoulders safe and engaged.

This move activates your entire midsection, including your abs, obliques, and even your chest and upper torso. It mimics the rotational movements men use during many physical activities, from sports to sex.

For a good workout, aim for 6 to 12 repetitions per set, doing two or three sets in total. Rest for a couple of minutes between sets if you need to. I still remember how sore I was after my first time doing these because they hit deeper core muscles than regular crunches ever did. Windshield wipers demand control and focus, two things that are key for reaching any health and fitness goal, including improving your sexual performance.

Cardio and Endurance Training

A strong heart and good blood flow can really turn up the heat in the bedroom. Aerobic activities like running not only build stamina but also help you go the distance without getting winded.

How does running or jogging boost sexual stamina?

Running and jogging are excellent for training your heart and increasing your overall endurance, which means you’ll last longer during sex. A study involving 1,077 men found a direct link between higher-intensity cardio and better libido scores, with a very strong P-value of less than 0.0001.

Interestingly, the study also showed that men who kept their sessions shorter had a 4.1 odds ratio for a normal or high sex drive compared to marathon runners who exercised for many hours. This suggests there’s a sweet spot.

Getting off the couch for daily jogs can boost your energy and pump more blood where it counts, supporting both erectile health and stamina. But remember, too much intense training can actually lower libido levels. The key is to find a healthy balance with aerobic activities like running or cycling to get the best results for both your heart and your sexual performance.

“Men who exercised with moderate intensity reported stronger sex drives than those doing heavy-duty long-distance training.”

Can swimming improve sexual endurance?

Swimming is a powerhouse for building sexual endurance. A 2023 study focusing on Masters athletes revealed that swimmers, in particular, enjoy better sexual function as they age. In a group of nearly 200 men, those who swam regularly reported fewer issues with erectile dysfunction and stamina compared to those who didn’t swim.

After I started swimming three times a week for a few months, I definitely felt more energized in the bedroom and less anxious about my performance.

What’s great is that swimming gives you a fantastic cardiovascular health boost, similar to running, but without the harsh impact on your knees. Better heart health is directly linked to improved blood flow to the penis and vagina during sex. Many swimmers also report feeling more confident in their physique, which naturally helps spark more attraction and intimacy.

What are the benefits of cycling for sexual health?

Having strong legs and a powerful heart can do wonders in bed, and cycling delivers on both fronts by building muscle and boosting your cardiovascular health. I noticed my own self-confidence went up after I started riding regularly, and it turns out I’m not alone, a study showed 23% of people would rather date a cyclist over other athletes.

The endorphins that kick in during a ride are a huge bonus, they slash stress and get you in a better headspace for arousal. Cycling also builds stamina, so lasting longer feels less like a struggle. However, it’s important to be aware of the potential downsides.

Prolonged pressure on the perineum from a narrow saddle can sometimes lead to nerve compression and reduce blood flow, potentially causing numbness or erectile dysfunction. To avoid this, you can:

• Get a better seat: Switch to a wider, padded, or noseless saddle from brands like Selle SMP or ISM.
• Adjust your bike: Lowering your handlebars can shift your weight forward and reduce pressure.
• Wear padded shorts: This adds an extra layer of protection.

With the right setup, cycling is an amazing way to care for your mind, body, and sex life all at once.

Techniques to Increase Sexual Stamina

If you’re looking to last longer in bed and keep things exciting, these proven tips for better stamina can make a huge difference. Ready to learn more?

How does the squeeze technique work to increase stamina?

The squeeze technique is a straightforward method where you or your partner stimulates the penis until you’re close to climax, then gently but firmly applies pressure to the head of the penis with a thumb and finger. This action sends a signal to your body to pause arousal, helping you delay ejaculation.

Practicing this a few times during masturbation can help you get the hang of it and build confidence for when you’re with a partner. According to The British Association of Urological Surgeons, it’s one of the most effective behavioral methods for premature ejaculation. Patience is key here, it might take a few tries to master.

Open communication is essential when using this with a partner to ensure everyone is comfortable. You can even combine this with other stamina-building tricks like edging for even better results. This technique is particularly helpful for men who might be experiencing sexual side effects from medications or dealing with chronic health issues that affect their sexuality.

What is edging and how can it improve sexual performance?

Edging is the practice of slowing down or stopping stimulation right before you reach the point of no return, both during sex or masturbation. Many guys use this technique to last longer and gain better control over ejaculation, especially if they find themselves finishing too quickly.

A good way to start is by practicing with dry masturbation. Get close to your climax, then back off and let the feeling subside. You can experiment with different speeds and pressures to see how your body responds. Adding a bit of lubrication can help prevent any chafing or soreness.

Men who make edging a regular practice often report that their orgasms feel stronger and more intense when they finally let go. This is something your partner can get involved in too, open communication makes it a more connected and enjoyable experience for both of you.

If you’re looking for more details on discovering what you enjoy while trying out new techniques, you can figure out what you like sexually. Practicing edging helps you learn your body’s triggers, putting you in control.

Lifestyle Changes for Better Sexual Health

Ready to see how small changes in your daily habits can lead to a much better sex life? Swapping out processed foods for more vegetables and checking your vitamin D levels are great places to start.

How does maintaining a healthy diet affect sexual health?

Eating a balanced diet full of vegetables, legumes, fruits, and whole grains is a powerful way to boost your sexual performance. The Mediterranean diet, for example, is packed with healthy fats and nuts that support healthy blood flow.

Men who regularly eat foods like beets and whole wheat bread often see improvements in erectile function due to better circulation. In fact, a meta-analysis published in the *Asian Journal of Andrology* found that plant-based diets and diets rich in fruits and vegetables were associated with a lower risk of ED.

The same analysis showed that combining a healthy diet with exercise can cut the likelihood of having erection issues by nearly half (OR: 0.49). Low-fat diets were also linked to a significantly reduced risk of erectile dysfunction.

Getting enough protein from lean meats or fish while skipping greasy, processed foods helps keep your arteries clear, so blood can move freely. Also, ensuring you get enough Vitamin D and B vitamins, either from foods like milk or supplements, helps protect your testosterone levels for a stronger sex drive.

What are effective ways to reduce stress for better sex?

Exercise is a fantastic way to manage stress and boost blood flow, both of which are crucial for better sex. Activities like running and strength training, or even simple deep breathing exercises, can significantly lower anxiety.

Chronic stress causes your body to release cortisol, a hormone that directly works against testosterone. When cortisol levels are high, testosterone production can drop, impacting your libido. Meditation is another powerful tool that calms the mind and helps you connect with your body’s signals. Mindfulness apps like **Calm** or **Headspace** can be great for getting started.

Talking with friends, a mental health coach, or a sex therapist can provide real relief if stress feels like too much to handle on your own. If you suspect trauma might be affecting your mood in bed, it’s always best to address it early. And if you’re curious about other ways to improve your connection, you can learn how to spice things up in the bedroom.

Why is prioritizing quality sleep important for sexual function?

Skimping on sleep can seriously tank your sex drive. Men who consistently get fewer than 7 hours of sleep a night are more likely to struggle with severe erectile dysfunction. Poor sleep messes with your hormones and can disrupt noradrenaline levels, leaving you feeling exhausted both in and out of the bedroom.

I’ve been there, trying to power through the day on extra coffee after a three-hour night, and it always backfires.

A study from the University of Chicago found that men who slept only five hours a night for one week saw their testosterone levels drop by 10-15%. Since your body produces most of its testosterone during deep sleep, getting enough uninterrupted rest is key. Conditions like obstructive sleep apnea can also cause major issues for men’s sexual health.

The good news is that getting back into a healthy routine of 7 to 9 hours of sleep per night can help your performance in the bedroom bounce back stronger than ever.

When should men seek professional advice about sexual health?

If you’re struggling to get or keep an erection, it can definitely be concerning. For guys who have conditions like diabetes, high blood pressure, or heart disease, any new problems in the bedroom should be taken seriously.

It’s also a good idea to seek help if you’ve made positive changes, like quitting smoking, cutting back on alcohol, or exercising more, but still aren’t seeing improvements. Other red flags include feeling unusually tired, losing interest in sex, or experiencing symptoms of depression.

Sometimes, early erectile dysfunction can be your body’s way of signaling a more serious health problem, like coronary heart disease. If stress and anxiety are getting in the way of your sexual function and self-help techniques aren’t cutting it, it’s time to talk to an expert.

Sex therapy can address both the medical and mental sides of these challenges, so don’t feel like you have to wait for months before reaching out. Taking charge of your health in this area is a sign of strength, not weakness.

How Will Sexual Performance Enhancement Evolve in 2025?

In 2025, the approach to sexual performance is getting a lot smarter and more holistic. Experts are increasingly emphasizing that foreplay and emotional connection are just as important as physical exercises like push-ups, Kegels, or squats. Medical reviews are pointing to new routines that combine strength exercises like hip bridges with flexibility moves from yoga, such as the lying butterfly stretch, to improve mobility in the hips and knees.

There’s also a growing focus on mental wellness. New programs are teaching men how to use relaxation techniques like diaphragmatic breathing to manage performance anxiety, rather than just relying on quick fixes.

Diet is another huge piece of the puzzle. We’re learning more about how foods rich in omega-3 fatty acids and B vitamins can boost blood flow, which is great for both heart health and sexual function. Technology is stepping in, too, with smart tools that can track sleep quality, since we now know how closely linked poor rest is to lower sexual satisfaction.

Ultimately, the conversation is shifting away from just surface-level tips and toward addressing the real-life worries and anxieties that can impact confidence and intimacy.

People Also Ask