Keep reading for expert tips on how to make the most of your next sexercise session, whether you’re flying solo or with a partner!

What is Sexercise?

Now, if you’re thinking that sexercise is just a fancy way of saying “having sex,” you’re not entirely wrong. But it’s more than that. Sexercise is all about intentionally using your sexy time to get fit and toned. Think of it as a workout that’s way more fun than hitting the gym.

Sexercise means going above and beyond the physical effort you’d put into standard sex. Folding yourself into a pretzel, getting down Downward-Facing Dog style, or doing some standing poses provide a much more intense workout than missionary.

When you’re sexercising, you’re not just getting your heart rate up and burning calories (although you’re definitely doing that). You’re also using muscles you might not normally use during a traditional workout. And let’s be real — you’re probably having a lot more fun than you would be on the elliptical or in a Zumba class!

Benefits of Sexercise for Your Health

Sexercise is awesome for your physical, mental, and emotional health. For starters, it’s a great workout, and regular physical activity has been linked to a plethora of health benefits. Yep, engaging in partnered sexual activity is associated with:

• Increased Immunity: Helping your body fight off illness.
• Improved Heart Health: Including lower blood pressure and a reduced risk of heart disease.
• Endorphin Release: These are the body’s natural “feel-good” chemicals that boost your mood and reduce anxiety.
• Oxytocin Release: Sexual activity — especially the big O — also triggers oxytocin, the “bonding” hormone, which promotes bonding and eases stress.
• Better Self-Esteem: Sex can boost your self-esteem and self-image, which has a positive ripple effect on your overall well-being.

A 2021 study found that anxiety and depression scores were significantly lower in people who were sexually active during the coronavirus lockdown. So if you need an excuse to get busy between the sheets, now you have one backed by science!

Benefits of Fitness for Sexual Performance

Being fit isn’t just good for your physical health — it can also help you last longer in the bedroom (or wherever else you get frisky). Regular exercise increases cardiovascular endurance and muscle strength, so you can go the distance without getting tired too quickly and maintain certain positions without turning into a sweaty mess. Flexibility also comes in handy here!

Overall fitness also has other benefits for sexual performance:

• Reduces ED: Anyone with a penis understands the frustration of a sad trombone from time to time. But regular exercise — especially when it gets the heart pumping — may reduce erectile dysfunction. A 2017 study found that moderate to high-intensity aerobic exercise worked best.
• Eases Side Effects of Antidepressants: Some antidepressants can play havoc with your sexual desire. However, a 2013 study found that exercising directly before sex boosted arousal and overall sexual function in females taking antidepressants.
• Reduces the Risk of Chronic Health Issues: Regular exercise reduces the risk of developing chronic illnesses like diabetes, cancer, and heart disease. These conditions can lead to reduced sexual function, like ED and other issues.

Best Exercises to Improve Sexual Performance

The best exercise for sex performance depends on your aim. For instance, if you want to improve your endurance to go longer in bed, you should focus on doing cardio and HIIT workouts. On the other hand, if flexibility is more important, yoga and stretching are great options. Here are some exercises to try.

Cardio

Running, brisk walking, biking, swimming, and of course, High-Intensity Interval Training (HIIT) are all great cardio exercises that improve blood flow and circulation to every part of your body. When your below-the-belt bits have better blood flow, you’ll feel it in the strength of your orgasms.

Cardio also improves overall fitness, endurance, and stamina, all important factors for sexual performance and pleasure. Plus, cardio boosts mood and reduces stress and anxiety, which can crush your sexual desire.

Yoga

Yoga is an ancient practice that combines physical poses, breathing exercises, and relaxation. The stretching you do in yoga helps you become more flexible and agile — essential for sexual activity — and improves blood flow to your entire body. It also promotes relaxation, mindfulness, and self-love — all great for sex. Not to mention fully-clothed positions like Frog Pose, Crow Pose, and other challenging asanas can translate easily into naked fun.

Strength Training

Weight lifting, squats, and lunges can help you build muscle strength to lift, thrust, and rock your way to maximum pleasure. Plus, strength training can boost testosterone levels, the hormone driving sexual desire and performance in people of all genders.

Strength training also helps tone your body and boosts your confidence in your appearance, making it easier to let go and get lost in the moment without worrying about what you look like.

Pelvic Floor Exercises (Kegels)

Pelvic floor muscles support the bladder, uterus, rectum, and other organs in the pelvic region. They also play an important role in sexual function. So performing pelvic floor exercises (aka Kegels) can enhance sexual pleasure and lead to better sex.

Strong pelvic floor muscles can lead to more intense and longer-lasting orgasms. Contracting these muscles during sex increases blood flow to the genital area, leading to heightened sexual pleasure. If you have a penis, strengthening these muscles can help you maintain an erection or control ejaculation, leading to longer-lasting sexual experiences.

How to do Kegels: You’ll need to locate the muscles when you pee by stopping and starting your flow for a few seconds. Once you understand where they are, you can tense and release them several times daily, tensing them for longer as you get stronger and more used to this intimate workout.

Tips for a Great Sexercise Session

To make the most of this special workout and ensure it’s both safe and fun, keep a few tips in mind:

• Communication is Key: Talk openly with your partner(s) about what you want to try, what your limits are, and what feels good. Ensure enthusiastic consent from everyone involved.
• Warm-Up (aka Foreplay): Just like any workout, a good warm-up (foreplay!) gets the blood flowing, loosens up the muscles, and readies your mind for the main event.
• Stay Hydrated: You’re going to sweat! Keep a glass of water nearby.
• Safety First: Don’t try acrobatic positions that could lead to injury. Listen to your body and stop immediately if something feels wrong or painful.
• Use Lube: As the intensity (and friction) ramps up, lubricant can keep things moving smoothly and comfortably.
• Have Fun: Don’t get so focused on the “workout” or calorie-burn that you forget the pleasure. Let go, laugh, and enjoy the connection!

Best Sexercise Sex Positions

Your sexy workout needs sexplosive positions to burn calories! So get any ideas about slow missionary or casual spooning out of your head. Nope! You need spicy positions that get your heart rate pumping and your muscles quivering, like these:

• Lifting Positions: The penetrating partner standing while the other’s legs are wrapped around them (the “stand and deliver”) or a standing 69 are physically demanding positions that require core and leg strength, endurance, and, of course, balance!
• Intense Positions: When you’re going at it hammer and tongs, the speed and intensity of the sexercise elevate your heart rate. When you put your back into it, any sexual position counts, but some particularly good ones are cowgirl and reverse cowgirl (great for thighs and glutes), doggy style, and the wheelbarrow (a major arm and core challenge).
• Flex and Stretch Positions: Popping your legs over a partner’s shoulders, pushing up into a bridge position as someone rides you, or otherwise folding yourself into a pretzel increases the challenge and stretches your muscles! Just remember, though, it isn’t a competition, and no one wins by putting their back out!

The Bottom Line

Sexercise is a fun and exhilarating way to spice up your bedroom routine with the added perks of serious health benefits. Not only does it boost heart health, improve fitness, and tone muscles, but it also brilliantly eases stress and improves your mood.

So next time you want to get your sweat on, forget speed walking, jogging, Pilates, or HIIT workouts. Instead, grab a consenting partner (or two!) and get down to a good ol’ fashioned romp between the sheets!