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Sexercise For Improved Sexual Performance & Libido (Includes 9 Hot Exercise Techniques!)

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Article Reviewed and Approved by: Dr. Michele Waldron, Psy.D, LADC-I, SCCT, Sexual health & Healing Whole Life Intimacy Reviewed on April 8th, 2026

Sexual Health & Wellness: 9 Exercises you can start right now to improve your sexual performance

Sexercising is a powerful tool for improving stamina, flexibility, and overall well-being—all of which play a crucial role in your sex life. By focusing on specific muscle groups, you can improve your physical performance and comfort in the bedroom.

What Is Sexercise?

"Sexercise" is a catch-all term for workouts that target the muscles most used during intimacy. This includes the glutes, core, and legs for stamina, as well as the pelvic floor muscles. While any cardiovascular exercise—like dancing or running—improves blood flow, specific routines like Pelvic Floor Physical Therapy (PT), tantric yoga, and strength training can enhance your body awareness and physical endurance.

The Benefits of Sexercise and Effects on Libido and Stamina

Research doctors have found that exercising has many benefits for your mind and body. These include:

Improved sleep
Increased interest in sex
Better endurance
Stress relief
Improvement in mood
Increased energy and stamina
Reduced tiredness that can increase mental alertness
Weight reduction
Reduced cholesterol and improved cardiovascular fitness

Other studies have found that exercise improves sexual functioning and that “men and women at risk for sexual dysfunction regardless of physical activity level may benefit by exercising more rigorously.”

In addition, regular physical activity may “improve erectile function” in men, in particular, “aerobic exercise moderate-to-vigorous intensity.” For women, exercising before sex can heighten sexual desire, and having regular “sex dates” can “significantly improve orgasm function.”

Plus, having a strong pelvic floor, aided by doing Kegels, improves sexual functioning in both arousal levels and orgasm intensity. Pelvic floor training may also improve sexual dysfunction and sexual satisfaction.

Finally, exercises make you live longer. Yes! A 2020 study suggests people (such as those over 65) who had sex more than once a week following a heart attack, could increase their long-term life span. So, if that is not a reason to try sexercises, then what is?

Sexercises not only improves your health but can help rekindle desire and make you last longer in bed too.

9 Hot Sexercise Moves

1. The Roller-coaster (Squats):

This is the perfect exercise to strengthen those thighs and build that booty! Squats strengthen your bum muscles (aka glutes) which means more powerful orgasms and movement during sex.

This exercise consists of basic squats with a pelvic thrust at the end.

Stand tall, with feet hip-width apart, and cross arms over chest. Bend at the knees and do three baby squats, then on the last squat, you thrust back with your hips (booty pop), then come back up and thrust your pelvis out forward, with a “bam”. Be sure to keep your back nice and straight, and your weight distributed evenly on your feet.

Repeat 10–15 times.

2. Booty Pop (Squats):

This sexercise is amazing for the quads, glutes, and the love handles.

Get into the same starting position as above, then go down into a half squat. Do two side hip thrusts to the left, then squat, stand up again, and pop your booty out, squeezing your glutes.

Return to the beginning and then repeat with the right side.

Repeat 10–15 times.

3. The Orangutan (Leg Lifts):

This one is for the quads, lower abs, and glutes.

Perform knee highs with each leg in quick succession, reach your arms under each knee, as you change sides, back and forth, four times, twice on each side. With the last knee high, go into a half squat, and then pop your hips forward.

Repeat 10–15 times.

4. The Cha-Cha-Cha:

The Cha-Cha-Cha consists of five steps: one, two, and cha, cha, cha!

This dance uses a walking step, where the weight shifts from the left foot to the right foot, and then 3 quick cha, cha, cha steps at the end[ii]. The most important part of this move is to tilt the hips up with each step. It’s all about the hip baby!

Step forward with the right foot, putting your weight on that leg, with your hip thrusting out and up slightly to that side. Repeat with the left foot.

Finally, the last three steps, are in quick succession (Cha, cha, cha), with your hips following your feet.

Repeat 10–15 times.

5. The Elevator (or Butt Lift / Hip Bridge):

If you want to feel the earth shake with powerful orgasms, this is a great place to start. This exercise stretches and strengthens your pelvic floor making you more flexible for various exciting sex positions. It also strengthens your core muscles (hello, abs), which are important muscles used in pelvic thrusting!

Lay on your back with your feet flat on the floor, knees bent. Using your pelvic muscles, raise your bum, hips, and lower back off the ground, leaving your shoulders, arms, and head on the floor. Make sure you keep your body in a straight line, from the tips of your knees down through your back and shoulders. This isn’t a crunch! Hold for 2 seconds before lowering, and repeat 15 times for serious toning.

Modify this for an even harder workout by lying on your back, knees bent, supported by your arms and elbows.

Lift your booty and hips off the floor, and thrust up slowly, then back down. Make sure to always keep your core tight, and hands flat on the floor to support you.

Repeat 10–15 times.

6. The Thruster (Modified Push-ups):

This exercise may seem a little basic for improving your sex life, but it’s vital to work out your lumber muscles, triceps, core, and your glutes.

Get on your hands and knees, like you are doing push-ups, arms a little more than shoulder-width apart [iii]. Tighten your bum, grip those abs, then slide back and forth slowly, moving your weight from your thighs to your arms, and back again.

7. Kegels:

Exercising your pelvic floor muscle doing Kegels is the best sexercise for heightening the orgasmic experience.

What is a Kegel exercise?

It is the process of tightening and releasing the pubococcygeus muscle (PC muscle) which in turn helps to control the strength and duration of your orgasm.

For women, Kegels “improve sexual health and pleasure" by:

Improving blood circulation to your vagina and pelvic floor.
Making it easier for you to reach orgasm.
Increasing vaginal lubrication (wetness).

Kegels allow men and women to experience more powerful and pleasurable orgasms and aid in sexual arousal. In addition, “rhythmic squeezing of your PC muscles during intercourse will help increase lubrication, stimulate the clitoris, and massage your partner’s penis to take them to new heights of sexual ecstasy.”

For men, pelvic floor exercises can aid in reaching orgasm and help overcome other sexual issues such as premature ejaculation as well as achieving and maintaining erections, otherwise known as erectile dysfunction (ED).

How to do Kegels:

To find your PC muscles, just hold your pee, and you will feel the muscle that stops the urine from coming out. That is your PC muscle.

The basic Kegel is a slow, controlled squeeze of the PC muscle, holding for 5-10 seconds, then releasing and relaxing for 5-10 seconds. It is important to release and relax for as long as you squeeze to get the best results.

Repeat 10 times.

Pulsing Kegels involves squeezing and releasing the PC muscle rapidly in quick succession, at a pulsing tempo. Make sure you do this with control, and remember to release and relax after 5-10 pulses.

Repeat 10 times.

Kegel Balls

To get an even better PC muscle workout, consider getting some Kegel balls to really work that sex muscle and improve your libido.

Here are our top picks for Kegel Ball Exercisers:

The Combination Duo Tone Kegel Ball and Pleasure Ball Exerciser Set

Our The Combination Duo Tone Kegel Ball and Pleasure Ball Exerciser Set is very versatile, with two different size options and three different weights making this perfect for users, regardless of your pelvic fitness level.

The Luxury Vibrating Kegel Ball Exerciser Set

Our Luxury Vibrating Kegel Ball Exerciser Set strengthens and tones your orgasm muscles with added vibration for even more stimulation! Use during your normal Kegel workout, foreplay, or solo sex. Features 10 powerful vibrating functions.

Oh, and don’t forget the lube! Kegel balls need a good water-based lube to help them slip smoothly inside for more glide and to enhance your pleasure.

Check out our best-selling lube!

8. Tantra Yoga:

Yoga is great for relaxation, as well as strengthening and limbering up the body. Think of all those adventurous sex positions that require flexibility!

Tantric techniques combine yoga, breathing, and sexual moves you can do with your partner to increase sexual energy, or you can do them solo as well.

The Boat Pose for Couples

The Boat Pose for couples helps stretch the leg and back muscles, increasing flexibility, and building balance [iv]. It is also a great way to warm up to sex and connect deeply with your partner.

Sit facing your partner, reaching out to hold each other’s hands. Then lift your legs to touch the soles of your feet together, to form an inverted V-shape with your legs.

Try to straighten your legs and maintain eye contact with your partner.

Hold for as long as feels comfortable.

9. Belly Dance:

Belly dance is a fun way to get your sex muscles in shape, as it helps tone the PC muscle, as well as improve flexibility, strength, posture, balance, and agility. Hip moves like figure eights, hip circles, and hip shimmies boost blood circulation in the pelvic region, and belly dance also strengthens the glutes and core muscles.

Sexercise Workouts are Great for Your Libido

Improving your physical fitness is a great way to feel more confident and capable in the bedroom. By focusing on cardiovascular health and pelvic strength, you can improve your stamina and long-term sexual wellness. What’s not to love?

Try some of these sexercises and let us know in the comments how you made out!

Resources:
[i] https://youtu.be/73f2TiM0_sk

[ii] https://youtu.be/1Nqn4WBcCJM

[iii] https://youtu.be/UpOX8mG9TSo

[iv] https://www.youtube.com/watch?v=r6vP620rTwE

1 comment

Patti Apr 04, 2021

Swimming especially with the froggykick

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$["<div", "class=\"metafield-rich_text_field\"><p><strong>Article", "Reviewed", "and"]$

Article Reviewed and Approved by: Dr. Michele Waldron, Psy.D, LADC-I, SCCT, Sexual health & Healing Whole Life Intimacy Reviewed on April 8th, 2026

Sexercise For Improved Sexual Performance & Libido (Includes 9 Hot Exercise Techniques!)

What Is Sexercise?

The Benefits of Sexercise and Effects on Libido and Stamina

Sexercises not only improves your health but can help rekindle desire and make you last longer in bed too.