Working out has numerous benefits for your overall health, including an improvement in your sexual desire. However, some men may not be aware of the positive effects of regular physical activity on their sex drive. This guide will explain the concept of sexual fitness, the ways in which working out can impact your libido, and provide effective exercises to help enhance your sex drive.
Sexual fitness: what is it anyway?
Sexual fitness is often associated with women’s health, namely with Kegel exercises for building sexual muscles. However men can benefit a lot from toning their muscles as well. This can help improve blood flow and, ultimately, increase sexual desire, helping men last longer in bed, and achieve better orgasms. Sexual fitness includes various exercises: from Kegel (you read that right, men can do these exercises too and yoga, to weight lifting and swimming. Now let’s have a look at the benefits of sexersizing or sexual workouts, to be exact.
Does exercise increase libido? Spoiler: yes and no
Sex and exercise are similar from the physiology perspective. During sexual intercourse and physical activity, our blood pressure, respiratory rate, and heart rate increase. There’s a direct correlation between exercising and men’s libido, but it doesn’t mean you should spend your days and nights at the gym. There should be a golden middle in everything. Even though exercise increases sex drive in general, spending too much time in the gym can also cause problems. Here are the scientifically proven facts that prove the impact of working out on men’s libido.
Increased blood circulation
Male erections are caused by increased blood flow to the genitals. Certain physical exercises like squats and butterflies, can help prevent blood stagnation in the penis. Exercising the legs, buttocks, back, and abdominal muscles can also contribute toblood flow to various parts of the genitals leading to swelling of the penis during sexual intercourse.
When you exercise, your heart beats faster, and your blood circulates faster. Thus, blood floods into your penis and increases sensations. It is accompanied by increased blood pressure, as well as increased heartbeat and breathing. Exercises like running and cycling increase the heart rate and improve not only the work of the cardiovascular system but also the condition of the vessels that supply blood to the genitals.
However, excessive physical exertion and lack of proper recovery can negatively impact testosterone levels, sexual desire, and genital organs’ health. Intense training can trigger the production of stress hormones like cortisol, adrenaline, and norepinephrine which can be counterproductive to sexual desire.
Elevated testosterone level
Studies show testosterone levels peak after high-intensity training. Testosterone is an essential hormone that regulates lots of essential body functions, including:
- Sperm production
- Male genital development
- Mood levels
- Sexual desire
- Body hair growth
- Tissue generation
- And more
Testosterone is a hormone in males that plays a significant role in sexual desire, sperm production, and male fertility. When testosterone levels are normal, these functions are positively affected. However, after the age of 30, testosterone levels tend to decrease, which can lead to issues with sexual desire, sperm production, and fertility.
Fortunately, exercise, such as running, can help increase testosterone levels. Men who engage in regular physical activity for at least 12 weeks tend to have higher testosterone levels compared to those who lead a sedentary lifestyle. Therefore, exercise can be an effective way to maintain healthy testosterone levels as men age.
However, excessive training is not good either. Working out excessively with heavy weights can harm your energy level, libido, and sperm production.
Regular exercises help men build certain muscle groups: core, pelvic floor, and legs. You can also increase your body’s endurance. As a result, developed muscles improve sensations during sex, boost orgasm quality, and help you turn your fantasies into life. Exercises that strengthen the necessary muscles include Kegel exercises, jumps, planks, squats, and push-ups.
Reduced level of stress
Working out helps you reduce stress levels in several ways. As we mentioned before, moderate activities with proper rest afterward reduce levels of stress hormones like adrenaline and cortisol. Additionally, doing sports stimulates the production of endorphins, so-called “happiness” hormones that improve mood and relaxation, and even relieve pain. Don’t forget about the meditative nature of sports – while doing it, you get a chance to switch off, get rid of intrusive thoughts, and set the right mood.
Exercising and participating in sports also improve your self-esteem. Recent research conducted among professional athletes, both in individual and group sports, has shown a significant increase in their self-esteem after participating in physical activity.
When you exercise, you not only feel stronger physically, but you also experience a boost in mental strength. This feeling of becoming a better version of yourself can lead to increased confidence in and out of the bedroom. Feeling more confident can ultimately improve your sexual experiences and overall self-worth.
Using exercise to increase your sex drive can be an effective strategy, but it’s important to balance high-intensity workouts with proper resting periods. Regular and intense exercise can lead to fatigue and, eventually stress, which can harm your energy levels, sexual desire, and overall quality of life. To boost your libido, it’s important to choose physical activities that work well for you.
10 exercises for men that boost sexual desire
Men should do Kegel exercises to strengthen and improve the function of the pubic-coccygeal muscles and increase blood flow to the penis. Moreover, doctors prescribe these exercises to treat diseases like urinary incontinence, erectile dysfunction, and prostatitis. Kegel exercises also perform a preventive function by strengthening the pelvic floor muscles. Ultimately, performing Kegel exercises improves the erection, enhances orgasms, and allows you to last longer in bed.
So, how do you know which muscles you need to train? The easiest way to do this is to urinate or pass gas. As you urinate, stop the flow (if you pass gas, restrain the process). That’s how you’ll be able to detect the muscles for Kegel exercises. Start by training three times per day by keepingthe muscles tense for three seconds, then relaxing for three seconds.
To perform a glute bridge, lie on your back with your legs bent at the knees and gradually raise your hips above the floor. Push the pelvis up, exhaling. Return to a starting position, inhaling. Repeat the exercise at least ten times to build the stomach press, buttocks, and lower abdomen muscles. First, you can perform the exercise without additional equipment; then, you can add weights like a barbell to the lower abdomen area.
The glute bridge is beneficial to men’s libido since it helps you build pelvic floor muscles, supports the bowels and bladder, and gets into the perfect shape to amaze your partner with new sex positions.
Exercises like butterfly stretch are extremely beneficial for your pelvis health since they prevent blood stasis that can cause urological diseases such as prostatitis, urethritis, and prostate adenoma. Besides, healthy blood flow is good for your lower pelvis zone and testicles. If blood flow slows, testicles decrease the production of hormones responsible for men’s sexual desire.
This exercise allows you to work out the muscles of the press, buttocks, and lower abdomen. Perform the exercise on a mat, lying on your back and putting your feet on the floor. Keep your legs close to the pelvis, raising the buttocks above the floor. Repeat the exercise at least ten times to stretch and build the buttocks, thighs, and perineum muscles. You can increase the load by moving the pelvis in different directions and using weights in the lower abdomen.
As a sex exercise, planks help you endure a missionary position that involves abdominal and arm muscles. Planks are miracle exercises since they:
- Target all muscle groups, including stomach, back, and legs
- Reduce the risk of spine and back injuries
- Improve your posture and balancing
- Stretch your shoulders, shoulder blades, collarbones, biceps, and more.
The simplest version of a plank is to stand on your elbows, leaning on your forearms and the tips of your toes, and trying not to bend your hips to the floor. To make a plank more difficult, try to stand on straight arms.
Push-ups on the knees
Another efficient exercise for a missionary position and activating your blood circulation is push-ups on the knees. These exercises develop the anterior deltoid and pectoral muscles, triceps, and forearm muscles, making the missionary position much easier and pleasing.
When doing push-ups on the knees, keep your back in a rigid position, imagining a straight line from head to toe. Don’t look at your toes while exercising – instead, look ahead of you.
Good old static squats are one of the best sexual exercises. They concentrate on the groin area and improve blood circulation in the pelvic area, strengthen abdominal muscles, enhance the tone of blood vessels, and accelerate metabolic processes. Such exercises are extremely efficient for increasing potency and libido and preventing urological diseases. Most importantly, squats stimulate the pubococcygeus (PC) muscles responsible for erection, developing the ability to control the duration of sexual intercourse.
Deadlift is an extremely efficient exercise because it involves the whole body: thigh biceps, buttocks, lower back muscles, the rectus, and lateral abdominal muscles of the press. These body parts can directly impact your sex life, pumping blood into the penis and building strong muscles.
To perform a deadlift correctly, put your legs hip-width apart, keeping your feet apart. Place the barrel in the center of the foot. Put your hands on the bar so that your knees are inside (a distance of about 40 cm). Slightly round your neck when holding the bar, but then stretch so you feel a strong enough tension in the lower back and the back of the legs.
To develop your gluteal muscles and quadriceps, tone your legs, improve your balance, and work out the inner surface of things, do the walking lunges. Men often underestimate the efficiency of lunges. However, they are one of the top exercises that stimulate the blood flow in the pelvic region, which is instrumental to men’s libido.
To increase the effectiveness of this sexual exercise, stick to the rule: the more muscles you develop during the exercise, the more testosterone is developed in your body, which is beneficial to your libido.
Exercises like weightlifting stimulate the growth of muscles and the production of testosterone. These two processes depend on each other: without enough testosterone, your muscles won’t grow, while testosterone is produced when your muscles grow. You might have noticed already that a sexual desire is more intense than usual on days when you focus on muscle-building exercises.
Along with that, remember that weightlifting should be done properly. Follow regular weightlifting techniques, warm up the muscles before a workout, and wear a special belt to decrease the load on your back.
High-intensity interval training (HIIT)
Last but not least, HIIT exercises can help you catapult your desire. HIIT training aims to alternate highly intense exercises with rest so your body quickly burns fast and builds muscles. Although HIIT is popular for its fast fat-burning benefits, it can also be a great sexual workout. It’s an intense cardiovascular exercise that lowers the level of stress hormones like cortisol that impede testosterone production.
Cardio training is a must for your body. Combine different types of exercise like burpees, squats, and push-ups to have an elevated sexual desire and stamina to last longer in bed.
Regularly working out increases the sex drive and makes you last longer in bed naturally. If you do the sexual exercises from our list often, you’ll notice the improvement of your erectile function and normalization of the reproductive system thanks to:
- Increased blood flow and eliminated congestion in pelvic organs
- Toned muscles that increase endurance during sex and overall physical feeling
- Relieved physical and mental tension
- Balanced nervous system and decreased level of stress
- Normalized production of sex hormones and libido level
Additionally, you can try our GAINSWave® solution to treat erectile dysfunction when traditional methods aren’t effective. It’s a safe and pain-free solution that stimulates blood flow with low-intensity sound waves and leads you to a stable libido.