The Best Workouts for Sexual Stamina

By ASTROGLIDE Team Sexual Health

The climb gets steeper, but you persevere. The rocks under your feet crumble, and you slip backward, but still, you push on. The air grows thin, and just as it seems the thing you want most in this world, the thing at the top of the mountain peak, is within reach, your lungs give out, and your knees buckle. You slide backward, trip, and tumble until you’re back at the bottom of the mountain with no backpack, one hiking boot and zero energy to try again. Now imagine the thing at the top of the cliff is an orgasm.

Reaching the heights of sexual pleasure can sometimes seem impossible, especially if your own body is working against you. Luckily, there are steps you can take to sexercise your way to better sexual stamina. Exercise can reduce stress, increase your stamina, and help you last longer in bed. We asked sex, health, and fitness experts which workouts and regular exercise routines they recommend to clients who want to have sex longer, stronger, and well, just plain better. Here’s what they consider the best sex exercise to build your stamina in the bedroom:

5 Exercises for Sexual Stamina

1. Make it Bounce. The workouts you do to increase sexual stamina don’t have to be boring. In fact, Sex Therapist Jacqui Olliver recommends one an aerobic exercise that you’ve probably loved since you were a kid — jumping on a trampoline. “Rebounder bouncing, or bouncing on a mini trampoline, increases blood flow to all areas of your body and strengthens your lower body support muscles including your pelvic floor, abdominals, hips, thighs, and lower legs,” says Jacqui.

“Rebound for 10 minutes a day to enhance your overall health and sexual fitness.” Feel a little silly bouncing around? Set up your trampoline in your TV room and bounce while you watch your favorite show — or watch music videos and jump along to the beat!

Exercises for Sexual Stamina 

2. Focus on Strength. According to Personal Trainer and Nutritionist Brandon Mancine, “There are ten physical skills that can be developed to enhance performance. Of the 10, strength has the greatest carryover to every other skill. So if you’re looking at sex as an athletic performance (and you should, for you and your partner’s sake) work on pound for pound strength. This type of training also happens to elicit a hormonal response that will increase sex drive, so it’s a win all around.”

Which exercises does Brandon recommend for strength training? “Squats will have the greatest effect on total body strength; kettlebell swings are a great addition as well for an easy to do anywhere strength, power, endurance workout (good hip action too!)” You can do these in the TV room too, but we definitely recommend swinging the kettlebell AWAY from your flat screen during your workout.

3. Stretch It Out. Ever wonder why dancers have a reputation for being great in bed? Donna Flagg, the creator of Lastics, credits it to the flexibility that comes from consistent stretching. “I’ve had many students tell me (very surprised) that their sex lives improved from my stretch classes. And if you think about it, it makes perfect sense. Stretching (if you’re doing it right) not only creates flexibility but also control in the muscles, particularly in the pelvis.” Try Lastics for yourself, or create your own stretching in the morning, before and after your regular exercise or workouts.

workouts for Sexual Stamina 4. Practice Second Position.

Jennifer McCamish is a former Radio City Rockette, personal trainer, and owner of Dancers Shape, a barre and Pilates studio in Austin, Texas. She agrees that when it comes to improving sexual stamina, you can learn a lot from the aerobic activity done in professional dance. “The stronger and more flexible you are around the hip joints, the easier it is to spice up your sex life by exploring different positions that might normally be difficult to get into or hold for an extended period of time,” says McCamish.

To help achieve these goals, she recommends getting into second position. “Bend your knees as low as you can without letting your shoulders collapse forward, or your tailbone stick out. Engage your abdominals back towards your spine and pull your ribs together, so you are supported through your lower back. Begin to dip one inch down and lift one inch up and feel the weight in your heels with light toes. With each lift, exhale and feel the area between the sits bones and pubic bone pull together and upwards.

According to McCamish, “This exercise will work the most critical muscles needed for enjoyable sex, the pelvic floor, while at the same time stretching and strengthening the inner thighs, glutes, quads, and knees to help you conquer more exciting and adventurous sexual positions. It also builds body awareness, so you know what muscles to activate for a more intense climax.” Sounds like it’s worth a try to increase your libido!

5. Pace Yourself. Want to know how to have better sex? One of the easiest changes you can make is varying your pace. Alternate between faster, more forceful thrusts and slower, more sensual moves. Cardio exercise will help with sexual stamina by making it easier to stretch out sessions, and it’ll also build up your sexual energy, so when you orgasm you REALLY orgasm.

Fitness Trainer and Health Coach Clint Fuqua says a great way to work on switching it up is to do aerobic exercise in the form of sprints and HIIT (high-intensity interval training). “Even if you’re going for a marathon session in the sack, you’ll need to be able to go from slow to fast pace over and over again. The best way to keep your body from giving out before you get off is to make sure it can handle all the ups and downs for as long as you want to go or until that little blue pill loses effectiveness.” The more you practice sprints and other cardio of the HIIT variety during physical activity, the easier time you’ll have!

Any of these moves will help you sexercise your way to increased sexual stamina, and the more work you put in outside the bedroom to increase your stamina, the easier it’ll be to put in work inside. But keep in mind that your overall performance level is affected by other habits and choices too! Here are just a few more things you can do outside of regular physical activity to keep yourself at peak sexing shape:

healthy diet for Sexual Stamina 

  • Stay hydrated throughout the day
  • Limit your alcohol before sessions
  • Eat a balanced diet full of whole foods
  • Limit your refined sugar intake
  • Stick to a consistent sleep schedule
  • Take a daily multivitamin
  • Limit smoking and exposure to secondhand smoke
  • Remember to slow down, switch positions and change things up

Remember that above all, sex should be fun!

So if you’re straining and struggling, don’t stress. And don’t be ashamed to take a break or suggest a different position, or to experiment with ASTROGLIDE to cut down on the friction and discomfort. Anyone who isn’t understanding and accommodating isn’t worth doing all that exercise to increase stamina in bed for anyway.

Have you tried any of the moves we mentioned? Have your own unique tip for increasing sexual stamina and libido? We’d love to hear it — tweet us @ASTROGLIDE and share your thoughts!


Images are for illustrative purposes only.