10 Exercises for Better Sex Experience


It was the German Gynecologist Ernst Grafenberg, in the fifties, who postulated that there is a sensitive area in a female sexual anatomy that transmit strong sexual arousal, powerful orgasms and potential female ejaculation when stimulated. That sensitive area has been christened G-Spot named after the man Grafenberg. Some sex health experts have also suggested a male G-spot akin to female G-spot.

The male G-spot is the prostate region between the rectum and the penis base. The prostate organ, according to report, has capacity to produce terrific sexual arousal in male when stimulated.

However, some G-Spot non-conformists said the concept of G-spot in male and female sexual anatomy might be figment of imaginations. According to reports, there are many erogenous pathways to sex beyond the G-Spot. These pathways include talking, looking, kissing, touching, sulking, necking etc.

To which side of the divide may you belong, our focus today is not on the G-spot controversy but on the role of exercising for better sex stamina. There is a consensus of expert opinions asserting that certain muscle positions need exercising to build strength, stability and stamina

Lauren Sambataro and Shaun Leary, certified personal trainers and corrective exercise specialists assert that though sex engages the whole body, four specific muscle groups such as glutes; quads; core; and upper body, take on the bulk of the work. “Sex is basically a hip thrusting workout,” Sambataro says. “Glutes act on the hip through the action of extension, which is why a hip flexor stretch is equally as important as strengthening the glutes.” Quads are involved in hip flexion, working in opposition to the glutes. “Quads are a good mix of fast-twitch (strength producing) and slow-twitch (endurance producing) muscles, but for sexual purposes, you probably need the endurance (slow twitch muscles) the most.”

Strengthening the core helps other muscles and body parts to work more efficiently. “Core also strengthens stamina, allowing you to perform much longer,” Sambataro explains. Last but not least, it’s crucial to have a strong upper body for sex, because it supports the body.  “A strong upper body takes the load off of the legs to allow freedom of movement and mobility,” she says.

Stretching is important, too; a lack of mobility can be  hugely embarrassing once you’re in the mood and the hormones are surging. “Having more mobility and flexibility help to seamlessly move through positions,” Leary says.

Pete McCall, MS, an exercise physiologist and personal trainer for the American Council on Exercise (ACE) says “Working out three to four times a week can do a lot to help sexual technique, flexibility, and endurance.” Some short intense exercises, such as weight lifting, push-ups, sit-ups, and crunches, according to Pete McCall increase  testosterone levels which is the primary precursor to male sex drive. Adding that these muscle-building exercises can help lead to better sex by strengthening the shoulders, chest, and abs.

A strong, flexible core underpins most physical activity. And that includes performing between the sheets. Experts say that exercising on some muscle positions including the vaginal and pelvic muscles up the ante for orgasms.

Here are some specific exercises and stretches that engage the relevant sex muscle group that you can do for a better sex experience. Women Health Book for Sex says exercise doesn’t just help you tone up and slim down—it can also make sex so much hotter.

Sex Enhancing Exercises  

Our people say, ‘Rest is sweet after labor’, experts say sex is sweeter after a good bout of exercise especially at mid-life. Healthy exercises get the heart rate up safely to ensure that age should not be a barrier to quality life, including quality sex.

Do these exercises for better sex stamina.

  • Low side to side Lunge: Stand with your feet spread wide, about twice shoulder-width apart, your feet facing straight ahead. Bend slightly at the waist, and clasp your hands in front of your chest. Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your right knee. Your lower right leg should remain nearly perpendicular to the floor. Your left foot should remain flat on the floor. Without pausing, reverse the movement and raise yourself back to a standing position. Next, repeat with the left side. Repeat 10 to 20 on each side, alternating back and forth.

  • Standing Hip Thrust: Step forward with one foot so that your feet are a couple of feet apart. Keep your toes facing forward and your knees slightly bent. Gently push your pelvis forward until you feel a very mild stretch in your hips. Although this may seem too subtle, don’t overdo it: The hip flexors are attached inside the legs in such a way that it takes very little effort to stretch them. Hold the stretch for 30 seconds, then reverse leg positions and repeat.


  • Hinge: Kneel on the floor with your hands at your sides. Resist the urge to sit back and rest your weight on your heels. Your back should be straight and your knees bent at a 90-degree angle. Keeping your head and spine in line with your thighs, slowly lean back a few inches. Hold for 3 seconds, then return to the starting position. Do 5 to 10 repeat

  • Gluteal Bridge/ PelvicThrust: This hip raise targets pelvic muscles. Lie on the floor, arms at your sides, knees bent, and heels on the floor. Lift your hips off the floor until your knees, hips, and shoulders form a straight line. Do 20 repeat Whether your favourite position is missionary or cowgirl, this exercise keeps you in shape. It works on glutes, calves, and hamstrings to build stamina and flexibility.

  • Low Back Lie Down: This program targets the lower back muscle. Lie flat on your back with your legs bent, feet flat on the floor, and arms at your sides. Draw your knees up to your chest and gently grab your legs just below the knees. Slowly pull both knees toward your chest as far as you can comfortably go, keeping your back flat on the floor at all times. Hold the stretch for 2 to 3 seconds, then slowly lower your legs. Repeat the stretch 10 times

  • Inchworm: This program will loosen up your entire body, so you’ll feel the tingling sensations everywhere. Stand with your legs straight, feet hip-width apart. Bend at the waist and place your hands on the floor. Keeping your legs straight, walk your hands forward while keeping your abs and lower back braced. Then take tiny steps to walk your feet back to your hands. Do six repeats.

  • Cardio: Cardiovascular exercises improve lung capacity, get the heart beating faster and breathing harder to ramp up the sex pleasure for you and your partner. Programs such as brisk walking, jogging, cycling, can boost blood flow even to the nether regions. According to a University of Texas study, cardio is a plus for both genders: stronger erections for men, and greater arousal for women.

  • Swimming: Harvard researchers found that male and female swimmers in their 60s had sex lives similar to people 20 years younger. Swimming builds endurance, boosts blood flow, improves flexibility and strength, and slashes stress. It also burns some serious calories, a plus for anyone who’s overweight because obesity lowers libido, especially obese men with erectile dysfunction.

  • Frog Pose/Yoga: This move will make you more flexible during lovemaking, says NYC-based exercise physiologist Liz Neporent. It’s an intense hip opener that stretches your inner thighs, groin, and hips. It also releases stress, which can be a real buzz-kill in bed.

  • Kegel: This program developed to treat urinary incontinence helps in improving endurance and toning the muscles of the pelvic region. It strengthens pelvic floor muscles resulting into more intense orgasms. Kegel is not just for stamina, it can also prevent premature ejaculation, improve technique and also for prevent erectile dysfunction (ED). Doing Kegels is considered a good sexexercise for men because these exercises can help endurance and control by toning the pelvic floor muscles in such a way that you can stop the flow of urine mid-stream. Kegel strengthens the pelvic floor that helps in the control of ejaculation.

“Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm,” says McCall. To do Kegels, start by interrupting the flow of urine when going to the bathroom to get familiar with your PC muscles. After that, you can do Kegels anytime and any place by squeezing the PC muscles. Hold for 10 seconds, relax, and do as many reps as you can before tiring.


Join us next time for another exciting episode of Citizen Comfort






Source: Dare Agbeluyi, Chief Publisher.

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