Six Exercises to Improve Your Sexual Performance

It’s natural that every man wants to perform well in bed. Many men worry about whether or not they will be able to give their partners what they want and need sexually, and secretly wonder if their partners could be more satisfied.

Why Exercise Is an Important Factor in Having Good Sex

Good sex is more than just fun, it’s also an important part of the way that couples show their love, build intimacy, and build bonds that are physical, chemical, and emotional. It’s also an athletic activity that requires users to be flexible, to expend a certain amount of energy, and it uses muscles that don’t always get worked during regular exercise.

The more you work at developing yourself, the stronger you become, and the more confident you become in yourself and your ability to please your partner. Use these exercises to get yourself ready for the moment, so that when it arrives you can perform to the best of your ability and you can both go to bed satisfied.

1. PC Muscles

It is unfortunately impossible to exercise the penis itself, and there are no exercises that you can do to improve raw levels of length or girth. That said, there are certainly exercises that you can do that can make the most out of what you have.

One of the most effective ways to do this is to exercise your pubococcygeus (PC) muscles, also known as “male kegles.” Your PC muscles are also called your pelvic floor muscles. You can feel them between your legs directly below your testicles and they’re the muscles you clench when you’re trying to stop the flow of urine.

Exercise these muscles by clenching them hard for five seconds at a time, ten times in a row. Do this every day, and soon you’ll start to see stronger erections that you have greater control over. They might not actually make your penis bigger, but it’s the next best thing – and it can also improve the intensity of your orgasms and the strength of your ejaculation.

2. Core

Working out your core muscles – abs, lats, and lower back – are important for your sexual performance, not just for looking good with your shirt off. These muscles are some of the most used during sex, and it’s easy for them to become fatigued if they aren’t in good condition.

What’s more, too much belly fat can make your penis appear shorter, and it can compromise your rigidity as well. Pushups and chin-ups are both surprisingly good for your abs, as well as your arms and forearms.

3. Forearms

Speaking of your arms, if you plan on being on top, you have to be able to hold yourself up there – and keep it. This puts the most strain on your forearms and wrists, not just the biceps and triceps, which tend to get more attention at the gym.

As mentioned above, pushups and chin-ups are excellent for working these muscles, as are forearm curls using free weights. Also try using a grip-strengthener, which can be kept in the car or anywhere else you have free time.

4. Tongue

There is more than one way to please your partner. Practice pushing your tongue against the roof of your mouth ten times in a row to help develop endurance for performing oral sex. You can also kick this up in difficulty by using grapes or hard shelled candies and crushing them against your teeth or hard palate.

5. Breathing and Cardio

Breathing is important not just for staying alive, but also for staying relaxed, focused, and for avoiding erectile dysfunction and premature ejaculation. Pay attention to your breath, both during sex and in practice, and try to keep it deep, even, and regular.

Try meditating, or just sitting and connecting with your breathing patterns and where they come from in your body. Also don’t neglect the importance of good cardiovascular exercise for improving your breathing and circulation.

6. Sleep

Sleep may not seem like an exercise, but it can actually have a significant impact on your sexual performance. male performance production happens most while you’re sleeping, especially in deep, regular sleep, and male performance is a key part of your libido and erectile performance.

Make it a priority for yourself to go to bed at a reasonable time and try to sleep for at a solid 7-8 straight hours. Keep your room dark and avoid caffeine and other stimulants for at least the last 3-4 hours before bed.

Do these six things and watch your sexual performance, performance, and satisfaction all increase within a matter of weeks. Keep doing them to make sure that you maintain your prowess and potency in bed as you get older.