Besides being healthy, exercise can actually make sex last longer. Try to invite a partner so that both are equally durable.
“Exercising three to four times a week can improve your technique, flexibility, and sexual endurance,” says Pete McCall, MS, exercise physiologist and personal trainer for the American Council on Exercise (ACE).
McCall recommends these five exercises for you.
20 second plank
Beneficial for maintaining physical fitness, including sex, by building muscles around your stomach, back, and pelvis – all of which are important for not getting tired easily during sex.
Glute bridge 15 reps
Not only trains the pelvic floor muscles, but also helps the hamstrings and glutes (one of the three big muscles in the buttocks) become stronger. This exercise is useful when you want to try different positions during sex (you won't get cramps easily).
Jump squats 10-15 reps
Want to enjoy longer sex sessions? Incorporate a little HIIT (high-intensity interval training) into your workout. The effect is amazing. You will be ready for a marathon sex session. Jump squats are great for increasing heart rate, leg strength and stabilization, especially if you're interested in trying some challenging sex positions.
Kegels 10 reps with 5-10 seconds holding motion
Stronger pelvic muscles mean more satisfying orgasms! The researchers looked at 176 women in their 30s, and found that orgasm and sexual arousal were closely related to pelvic floor muscle function. Plus, squeezing the pelvic muscles at the right time when making love is very popular with men.
Push-ups
This is also an exercise that is really a must for those of you who like to experiment with challenging sex positions and need excellent stamina. The strength of the body and arms that are formed from push-ups is very important for sex positions that require your entire body to move.
5 exercises for men
Heavy lifting
"Heavy lifting causes the body to produce testosterone, which is a major precursor to the male sex drive," says McCall. He recommends lifting weights with 10 repetitions. If you add push-ups, sit-ups, and crunches, it will be even better.
Kegel
Kegels are considered a great sex exercise for men as they add endurance and good control by toning the pubococcygeus (PC) muscle. The method is the same as kegels performed by women.
Yoga
"Yoga will help a man's flexibility and result in better sex," says McCall. McCall recommends yoga poses that strengthen the pelvic muscles, such as Bow Pose and Peacock Pose.
Brisk
In a study of 31,000 men over the age of 50, Harvard researchers found that aerobic exercise lowered the risk of erectile dysfunction (ED) by 30 percent. A healthy heart and clean blood vessels will result in stronger and longer lasting erections.
Swimming
In another study conducted by Harvard University of 160 male and female swimmers, swimmers in their 60s reported an equally active sex life as those in their 40s. Yes, swimming at least 30 minutes, three times a week can make you last longer in bed like an Energizer bunny.