5 Sex Therapist Recommended Exercises for Better Sex

 

Ask a sex therapist: Are there any exercises I can do for a better sex life?

Improving your sex life doesn’t just happen in the bedroom. By focusing on targeted exercises, you can enhance your physical fitness and sexual satisfaction simultaneously. The connection between fitness and sexual health is backed by research, and incorporating specific movements into your workout routine can boost your confidence, improve stamina, and intensify pleasure. These five sex therapist recommended exercises are perfect for anyone looking to bring fitness and better sex closer together.

1. Reverse Crunches

How to Do It:

• Lie flat on your back with your legs extended.
• Place your hands by your sides or under your hips for support.
• Bend your knees and lift them towards your chest, raising your hips slightly off the ground.
• Slowly lower your legs back to the starting position.

Why It Works:

Reverse crunches target the lower abdominal muscles, which are directly linked to stronger orgasms and better pelvic control. Strengthening these muscles can help you experience heightened pleasure and improve stamina during intimacy.

2. Plank with Hip Dips

How to Do It:

• Start in a forearm plank position, keeping your body in a straight line from head to heels.
• Slowly rotate your hips to one side, gently tapping the ground.
• Return to the center and repeat on the other side.
• Perform 10-15 reps per side.

Why It Works:

This exercise improves core strength and endurance, particularly targeting the oblique muscles. A strong core provides better stability and control during sexual activity, allowing for more pleasurable and confident experiences.

3. Cardio Intervals (e.g., Jump Rope)

How to Do It:

• Use a jump rope to perform 1-minute intervals of intense jumping.
• Rest for 30 seconds and repeat for 10 minutes.

Why It Works:

Cardio exercises increase blood flow, energy, and stamina, all of which are essential for enhancing arousal and overall sexual performance. Regular cardiovascular activity also boosts your mood, which can positively impact your libido.

4. Leg Raises with a Stability Ball

How to Do It:

• Lie flat on your back and hold a stability ball between your ankles.
• Slowly lift your legs and the ball towards the ceiling, keeping your back pressed against the floor.
• Lower your legs back down without letting the ball touch the ground.

Why It Works:

This exercise focuses on the lower abs and engages the pelvic region. By strengthening these areas, you can amplify those sexy experiences and enhance your ability to control pelvic movements during intimate moments.

5. Bridge Pose with Kegels

How to Do It:

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips into a bridge position, creating a straight line from your shoulders to your knees.
• At the top of the pose, perform Kegel squeezes by contracting your pelvic floor muscles.
• Hold for a few seconds, release, and lower your hips back down. Repeat for 10-15 reps.

Why It Works:

This combination of bridge pose and Kegels strengthens the pelvic floor, which plays a crucial role in sexual health. A strong pelvic floor can lead to more intense orgasms and greater control during sexual activity.

Sex Therapist Recommended Exercises for Better Sex: Benefits of Exercise for Sexual Health

Regular physical activity doesn’t just improve your body; it enhances your sexual wellness too. These benefits include:

• Improved Stamina: Increased energy levels allow for longer and more satisfying intimate moments.
• Better Blood Flow: Cardio and strength training enhance circulation, which is critical for arousal and sexual function.
• Boosted Confidence: Feeling strong and fit can increase body positivity, making you feel more confident in your skin.
• Heightened Pleasure: Targeted exercises like those in this list strengthen key muscle groups that enhance sensation and control.

Sex Therapist Recommended Exercises for Better Sex: Make It a Routine

To reap the full benefits of these exercises, aim to incorporate them into your workout routine 2-3 times per week. Focus on engaging your core, staying consistent, and staying open to the positive changes in your body and your intimate life.

By prioritizing your fitness and sexual health, you’re setting the stage for better intimacy and overall well-being. Start today with these simple, effective exercises and discover how connecting fitness with pleasure can transform your sex life.

How ReSpark Therapists Can Help

At ReSpark Therapy, our sex-positive therapists understand that a fulfilling sex life involves both emotional and physical well-being. Many people don’t realize that specific exercises—both physical and relational—can significantly improve sexual satisfaction. Our trained therapists offer expert guidance on how to integrate these practices into your life in a way that feels natural and empowering.

One of the most effective ways to improve sexual functioning is by strengthening the pelvic floor muscles. ReSpark therapists can educate clients on how to do Kegel exercises correctly, which can lead to stronger orgasms, better control, and reduced discomfort during sex. We also explore breathwork and mindfulness practices, which are powerful tools for increasing arousal, reducing anxiety, and staying present during intimacy.

ReSpark Therapists Help Partners Reconnect

Beyond the body, ReSpark therapists focus on relational “exercises” that help partners reconnect. This might include communication strategies, sensual touch exercises, or guided intimacy practices like sensate focus. These tools help rebuild trust, increase emotional closeness, and create a shared experience that deepens connection—especially helpful after a dry spell or during times of sexual mismatch.

Our therapists are also kink-aware and trauma-informed, so any suggested exercises are tailored to your values, boundaries, and comfort level. Whether you’re looking to improve physical functioning, reduce sexual anxiety, or simply feel more connected with your partner, ReSpark offers personalized support every step of the way.

Ready for a Better Sex Life?

Working with a sex therapist can transform your intimate life by addressing challenges, improving communication, and exploring ways to deepen connection and pleasure. A skilled sex therapist provides a safe, judgment-free space to discuss concerns such as desire discrepancies, performance anxiety, or intimacy barriers, helping you discover practical strategies and insights tailored to your unique needs. By fostering open dialogue and offering evidence-based tools, therapy can rekindle passion, enhance confidence, and create lasting intimacy in your relationships. 

Ready to take the first step toward a more fulfilling sex life? Take this quiz to: Find your perfect match with a compassionate, expert therapist at ReSpark Group!

ReSpark ReCap: Are There Any Exercises I Can Do for a Better Sex Life?

Yes, certain exercises can improve your sex life by increasing blood flow, boosting endurance, and strengthening pelvic floor muscles. Try Kegels, yoga, cardio, and strength training to enhance sexual performance and satisfaction. Regular movement also reduces stress and improves body confidence, both key to a healthier sex life.