8 Simple Exercises That Can Boost Your Sex Life

Working out regularly can boost our longevity, reduce the risk of injuries, improve posture and do wonders for our mental health. Another area where exercise brings major benefits? Our sexual health and pleasure.

“Exercise is an amazing tool to enhance your sex life by boosting confidence, strength, stamina and even libido,” fitness and wellness coach Kylie Larson told HuffPost. “Regular movement helps improve blood flow, release endorphins and balance key hormones like testosterone and estrogen, all of which play a role in a healthy sex drive.”

You don’t have to go overboard with fitness to experience the positive effects. Just a moderate amount of exercise can help you feel less stressed, more flexible and greater intimacy in the bedroom.

“When you’re physically active, you’re more likely to feel connected to your body, which can make you feel more confident and comfortable during intimate moments,” said Ashley Rogers, the head instructor at Reform Pilates LA. “When you prioritize movement, you’re not only taking care of your physical health but also supporting your emotional and sexual well-being.”

She emphasized the importance of finding exercises that make you feel strong an empowered.

“Whether it’s Pilates for core strength, yoga for flexibility or weightlifting for endurance, the benefits will naturally flow into your personal life,” Rogers said. “And, most importantly, have fun with it. Embrace the process, celebrate the progress and remember that confidence is the sexiest muscle you can build.”

Although any form of exercise will likely benefit your sex life, some types are particularly suited to enhancing your experience. Continue scrolling for eight examples.

“Bridges not only strengthen your glutes and hamstrings but also activate your pelvic floor muscles, which play a crucial role in sexual performance and pleasure,” Rogers said. “A strong pelvic floor can enhance sensations and help with control. Plus, who doesn’t love strong glutes?”

To get started, you lie on your back with your feet (including your heels) on the floor about hip-width apart and your knees bent. Lift your hips up to make a straight line from your knees to your shoulders. (You can also do this with a small exercise ball, yoga block or pillow between your knees.)

“Be sure to keep your belly button pulled in toward the spine and squeeze your glutes,” advised Laura Morris, a certified personal trainer and nutrition consultant. “Pause at the top for two to three seconds, focusing on activating the Kegel muscles. Slowly inhale and release the squeeze as you lower back down.”

“Squats strengthen your glutes, thighs and hips, but they also improve lower body flexibility and mobility,” Rogers said. “This can open the door to a more adventurous approach in your sex life. Bonus: The endorphin rush from a great set of squats may leave you feeling energized and confident.”

To do a deep squat, simply stand with your feet shoulder-width apart and your toes either straight ahead or pointing slightly outward. Bend your knees as if you’re going to sit in a chair, keeping your spine straight and chest lifted. Let your hips go down and back until they’re below your knees ― all while keeping your weight on your heels. After reaching the deep squat, press into your feet to return to a standing position.

“Planks build core strength and stability, which translates to better stamina and control during certain positions,” Rogers said. “A strong core also helps prevent lower back discomfort so you can focus on the moment, not your posture.”

There are many different types of planks you can do, but perhaps the most basic variation involves lying on your stomach with your forearms on the ground and elbows directly under your shoulders. Extend your legs straight and lift your body off the floor so that your weight is resting on your toes and forearms.

Keep your body in a straight line with your head and neck in a neutral position. Squeeze your glutes and core, and hold the position for at least 30 seconds (or work up to that if you’re a beginner) before releasing.

“A lower body and core exercise — like hip thrusts or dead lifts, for example — can indeed likely improve your sex life by directly strengthening the glutes and pelvic muscles, which are essential for motion strength and endurance, as well as preventing injuries,” said Walter Gjergja, the co-founder and chief fitness officer of the company Zing Coach.

Again, there are different hip thrust variations, but a typical version involves placing your upper back on an elevated surface like a bench, exercise ball or box with your feet on the floor and knees bent in front of you. Push through your heels to lift your hips until your thighs are parallel to the floor. (For added impact, you can do this exercise with a dumbbell on your hips.)

“Squeeze your glutes at the top and stabilize the entire core, then slowly lower back down,” Gjergja said. “Aim for 15–20 reps to build strength and stamina, making this simple yet effective exercise a game changer for physical intimacy.”

“When it comes to types of exercises that can boost your sex life, it is important to remember all types of exercise can help you feel more connected and comfortable in your body, which is important for having great sex,” Morris said. “When it comes to particular exercises that can help enhance your sex life, core exercises — particularly Kegel exercises — come out on top.”

Kegel exercises work the muscles at the base of the pelvis, thereby enhancing blood flow to groin area, which may heighten arousal, lubrication, orgasms and overall sensation.

“Kegel exercises can be performed with other core exercises to maximize your time and output,” Morris said. “For example, when performing an abdominal crunch, place a stability ball or Pilates ring between your heels with legs straight up over hips, or bend your knees with heels parallel to the ground. As you crunch up, starting from your pelvic floor muscles, squeeze the object and hold for a count, releasing the squeeze as you inhale back to start.”

“One of my favorite exercises to help with your sex life is a simple one: the roll-down,” said Lia Bartha, a fitness trainer to celebrities and the founder of B the Method. She noted that the exercise impacts overall strength, flexibility and body awareness by forcing you to slow down, breathe and focus on your body.

As the name suggests, this Pilates move has you stand up straight with your feet apart and shoulders down and then slowly “roll” your body. Basically, you take a deep breath and draw your abdominals toward your spine. As you exhale, lower your chin to your chest and start to curve your spine down, one vertebra at a time. Once you’ve rolled down as far as you can, take a deep breath and slowly exhale as you roll back up, vertebra by vertebra. Lift your head back up at the end as you return to your starting position.

“The roll-down helps strengthen your abdominals and provides pelvic stability, which is essential to support movements and positions during intimacy,” Bartha said. “It forces you to engage your pelvic floor, which helps improve your ability to control and heighten the sensation during sex. It promotes spinal flexibility and mobility to provide comfort in any position. And the emphasis on breath will promote a reduction in stress and tension, which are key for enhancing libido.”

“This gentle spinal mobility exercise promotes flexibility and helps release tension in the lower back and hips, which can make movement feel more fluid and comfortable,” Rogers said.

To perform a cat-cow, all you have to do is get on your hands and knees with your wrists below your shoulders and knees below your hips. As you take a deep breath, arch your back while raising your head toward the ceiling ― like a cow. Then, as you exhale, round your back toward the ceiling and point your head back down toward the floor ― like a cat.

“For an extra spark in the bedroom, try working out with or alongside your partner,” Larson said.

There are seemingly endless exercises you can do with another person ― including wheelbarrow squats, medicine ball tosses and more. You can try these at the gym or even from the comfort of your home.

“Sharing a fitness routine can build connection, strengthen teamwork and even act as a little foreplay,” Larson said. “It’s a win-win for your health and your relationship.”