Sexercise is a workout that combines sex with intense exercise. It’s a great way to burn energy, tone muscles, and get your heart rate up. Not only does it feel good—it can also relieve stress and boost your mood!
Great sex and a top-notch workout? We’re talking about sexercise, of course! This amazing mix of erotic fun and fitness is a great way to burn calories, tone muscles, and have lots and lots of orgasms.
Read on for expert tips on how to make the most of your next sexercise session alone or with a partner!
If you’re thinking that sexercise is just a fancy way to “have sex,” you’re not entirely wrong. But it’s more than that. Sexercise is all about using your sexy time to get fit and toned. Think of it as a workout that’s way more fun than going to the gym.
Sexercise means going above and beyond the physical exertion you’d put into regular sex. Curling up into a pretzel, getting into downward dog, or doing some standing poses is a much more intense workout than the missionary position.
When you do sexercise, you’re not only getting your heart rate up and burning calories (although you’re definitely doing that). You’re also using muscles you wouldn’t normally use in a traditional workout. And let’s be honest—you’re probably having a lot more fun than you would on the elliptical or in a Zumba class!
Sexercise is great for physical, mental, and emotional health. First of all, it’s a great workout, and regular physical activity is linked to a wealth of health benefits. Yes, sexual activity with a partner is linked to increased immunity and improved heart health, including lower blood pressure and a lower risk of heart disease.
In terms of mental and emotional health, sexual exercise can release endorphins, natural feel-good chemicals that lift your mood and reduce anxiety. Sexual activity—especially the big O—also triggers the release of oxytocin, which promotes bonding and relieves stress. A 2021 study found that anxiety and depression scores were significantly lower in those who were sexually active during the coronavirus lockdown. Plus, the benefits can last for some time after your sexy workout.
Sex can also boost your self-esteem and self-image, which has a positive impact on your overall well-being. So if you needed an excuse to get active between the sheets, you now have one that’s backed by science!
Being fit isn’t just good for your physical health—it can also help you last longer in the bedroom (or wherever else you get frisky). Regular exercise increases cardiovascular endurance and muscle strength, so you can go long without getting tired too quickly and maintain certain positions without breaking a sweat. Flexibility is also beneficial here!
Being generally fit has other benefits for sexual performance, too:
Reduces erectile dysfunction: Anyone with a penis knows the frustration of a sad trombone from time to time. But regular exercise—especially if it gets the heart pumping—can reduce erectile dysfunction. A 2017 study found that moderate- to high-intensity aerobic exercise works best.
Resolves antidepressant side effects: Some antidepressants can mess with your sexual desire. However, a 2013 study found that exercise right before sex increased arousal and overall sexual function in women taking antidepressants.
Reduces the risk of chronic health problems: Regular exercise reduces the risk of developing chronic diseases such as diabetes, cancer and heart disease. These conditions can lead to decreased sexual function such as erectile dysfunction and other problems.
The best exercise for sexual performance depends on your goal. For example, if you want to improve your endurance to last longer in bed, you should focus on cardio and HIIT workouts. On the other hand, if flexibility is more important, yoga and stretching are great options. Here are some exercises you can try.
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Running, brisk walking, cycling, swimming, and of course, high-intensity interval training (HIIT) are all great cardio exercises that improve blood flow and circulation to every part of your body. When your body parts below the belt have better blood flow, you’ll feel it in the strength of your orgasms.
Remember that when it’s hot and sweaty, you’ll benefit from a little calorie-burning boost. Just remember to stay hydrated.
Cardio also improves overall fitness, endurance, and stamina, all important factors for sexual performance and desire. Plus, cardio boosts mood and reduces stress and anxiety, which can destroy your sexual desire.
Yoga is an ancient practice that combines postures, breathing exercises, and relaxation. The stretches in yoga help you become more flexible and agile—important for sexual activity—and improve circulation throughout your body. It also promotes relaxation, mindfulness, and self-love—all great for sex. Not to mention, fully clothed poses like frog pose, crow pose, and other challenging asanas are easily convertible to naked fun.
Weight lifting, squats, and lunges can help you build muscle strength to lift, thrust, and rock your way to maximum pleasure. Plus, strength training can boost testosterone levels, the hormone that controls sexual desire and performance in people of all genders.
Strength training also helps tone your body and boost your confidence about your appearance, making it easier to let go and lose yourself in the moment without worrying about how you look.
The pelvic floor muscles support the bladder, uterus, rectum, and other organs in the pelvic area. They also play an important role in sexual function, so pelvic floor exercises (also called Kegel exercises) can increase sexual desire and lead to better sex.
Strong pelvic floor muscles can lead to more intense and longer-lasting orgasms. Contracting these muscles during sex increases blood flow to the genital area, leading to increased sexual desire. The muscles are also involved in sexual stamina. If you have a penis, strengthening these muscles can help you maintain an erection or control ejaculation, leading to longer-lasting sexual experiences.
Try doing Kegel exercises to work these pelvic floor muscles: you need to locate the muscles when peeing by stopping and restarting your stream for a few seconds. Once you know where they are, you can tense and relax them several times a day, tensing them for longer periods of time as you get stronger and more used to this intimate workout.
Your sexy workout needs sexplosive positions to burn calories! So forget all ideas of slow missionary or easy spooning. Nope! You need hot positions that get your pulse racing and your muscles quivering, like these:
Lifting positions. The penetrating partner standing with the other’s legs wrapped around them or a standing 69 are physically demanding positions that require strength, stamina, and of course, balance!
Intense positions. When you’re going hammer and tongs, the speed and intensity of the sex exercise will increase your heart rate. If you really go for it, all sex positions count as sex exercise, but some particularly good ones include cowgirl and reverse cowgirl, doggy, and the wheelbarrow.
Bending and stretching positions. Putting your legs over a partner’s shoulders, jumping into the bridge position while someone rides you, or otherwise folding yourself into a pretzel will add to the challenge! Remember, though, it’s not a competition and no one wins by breaking their back!
Sexercise is a fun way to spice up your bedroom routine with the added benefits of health benefits. Not only does it promote heart health, improve fitness, and tone muscles, but it also relieves stress and improves mood.
So next time you want to work up a sweat, forget about brisk walking, jogging, Pilates, or HIIT workouts. Instead, grab a consenting partner (or two!) and get started on a good old-fashioned romp between the sheets!
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