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EASILY RESOLVE SEX AND
INTIMACY CHALLENGES

The Best Exercises for Sex to Enhance Sexual Function

Get ready to rev up your sex life with the best exercises for sex! These exercises focus on targeting the muscles involved in sexual activity, which can help you improve your sexual function, strength, and overall health. By increasing blood flow to your genital area, these exercises can also help you prevent and treat a range of sexual issues, from erectile dysfunction to premature ejaculation, to low libido and problems reaching an orgasm.

With a little dedication and consistency, you can take your sexual performance to the next level and enjoy a more satisfying sex life than ever before! Let's dive into the best exercises for sex to enhance sexual function so you can focus more on deepening your connection.

best exercises for sex

Not only can exercising your sexual muscles help make sex more fun, it can also improve your overall health and wellbeing. If you're struggling with premature ejaculation, erectile dysfunction, prostate issues, or difficulty reaching orgasm, increasing your level of fitness is key and exercising your sexual muscles will help address these issues. 


By strengthening your sexual muscles, you can gain more control over your movements during sex, including your ability to maintain an erection and last longer. This increased endurance can lead to more fulfilling sexual experiences for both you and your partner.


And if penis size is a concern for you, don't worry. Check out the average penis size by country, the size preferred by women statistically, and two natural methods to potentially increase penis size. Remember, confidence in your body can greatly enhance your sexual experiences.


Before we get started the juicy details of the best exercises for sex and when to do them, let's tackle the burning question I am frequently asked:

Does exercise fix sex problems?

Well, the answer is yes and no. While certain exercises can certainly improve sexual function, it's important to remember that they are not a magic cure-all. The best exercises for sex can help with sexual stamina, but they may not directly address issues like premature ejaculation or difficulty reaching orgasm. These issues are primarily due to imbalances in the programs your brain has stored for sex:

  • As a man, your sexual programs involve getting and staying hard, staying in control, and ejaculating. For women, it's all about getting turned on, staying turned on, and reaching orgasm. 

  • In addition to physical training, you also need to make sure that your sexual focus is in the right place to avoid confusion in your brain's programming.

  • Even if you're eating a good diet and exercising regularly, irrelevant thoughts during sex can cause confusion in your brain and lead to sexual "malfunctions." This is why it's so important to apply the correct focus and action sequence to address a specific sexual problem you're facing.

  • For example, Kegel exercises are often recommended as one of the best exercises for sex, especially for those dealing with premature ejaculation. They're great for strengthening the muscles that support the penis and promote a hard erection. However, doing Kegels during sex can actually increase blood flow and sensation, leading to premature ejaculation instead of preventing it.

  • So while the best sex exercises can certainly improve sexual function, they should be combined with the right mindset and sexual focus to truly address an underlying issue.

  • best sex exercises

When it comes to sexual problems, it's crucial to address the root cause and apply the right solution. Incorrectly focusing on the wrong areas can lead to more issues, compounding stress and anxiety. For instance, if you suffer from long-term premature ejaculation, you may try to compensate by focusing on foreplay. But an incorrect balance of sexual focus can lead to a lack of sensation awareness and erectile dysfunction! Similarly, men with weak erections may try to become more aware of sensations, but without balancing their focus correctly, they may over-stimulate and end up ejaculating prematurely.


It's all about applying the right techniques and focusing your attention correctly. By balancing your sexual focus during both foreplay and penetration, you can improve your sexual function and performance. This can lead to easier penetration and increased confidence during intercourse, making for a more enjoyable experience for you and your partner. So let's dive into the best exercises for sex and when to do them for optimal results. 


And if you're looking for even more tips and techniques on enhancing your sexual function, remember to check out my blog post on the best sex positions for PE and ED

How exercises help prevent sex problems

Let's face it, sex is an important part of a fulfilling life, and it's crucial to address both the physical and mental components of sexual dysfunction challenges. While correcting your sexual focus is vital, exercise can also play a significant role in preventing and treating issues such as erectile dysfunction, low libido, and premature ejaculation.

Regular exercise increases blood flow, eliminates toxins, and improves strength, stamina, and form. And just like any other muscle group, your sex muscles need regular use to maintain flexibility and strength. Neglecting them could lead to embarrassing or frustrating situations in the bedroom for you and your partner.

That's why it's important to target two specific muscle groups to improve sexual function: your pelvic floor muscles and your core muscles. Your pelvic floor muscles increase the power of ejaculation and orgasm, and your core muscles and supporting muscles turn your abdomen into a "hinge" for a rhythmical movement.

best sex exercise for men and women

Strengthening these muscles with the best exercises for sex can help you achieve a more satisfying sex life, including the power of ejaculation and orgasm. These exercises are also effective in treating premature ejaculation, erectile dysfunction, and helping you reach your orgasm potential.

Whether you're in a relationship or flying solo, it's best to start incorporating these exercises into your routine now to prevent age-related sexual issues down the line. And if you're experiencing inner vaginal dryness, be sure to check out my Inner Vaginal Flush Technique. Don't let sexual dysfunction hold you back from a fulfilling sex life – start exercising those sex muscles today!

Are you ready to take your sex life to the next level? Discover the secrets of a satisfying and fulfilling sex life. With Great Sex No Problem, you will learn how to master your sexual focus during foreplay, penetration, and intercourse, helping you to achieve maximum pleasure and total sexual confidence. Including sexual positioning to the best foreplay techniques, with my help, you can achieve a sex life that's not just satisfying, but truly fulfilling in every way possible!

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Are you tired of feeling dissatisfied or frustrated with your sex life? Say goodbye to conventional treatments and hello to a revolutionary approach that addresses the underlying cause of sexual problems. Understand the specific action mechanisms necessary to activate the right sexual and emotional programs in your brain. Solve a variety of issues, from performance anxiety to low libido, erectile dysfunction, premature ejaculation and orgasm problems. With my expertise you can achieve the fulfilling sex life you've always wanted.

The best sex exercise for men and women

Get ready to supercharge your sex life with the ultimate sex exercise for men and women! Your core sex muscles, also known as the PC muscle or pelvic floor muscles, are crucial to achieving mind-blowing orgasms and improving sexual performance. For women, exercising the pelvic floor muscles can tighten and tone the vagina, leading to more intense and satisfying orgasms. And for men, strengthening these muscles can help increase penis size and strength, leading to stronger and longer-lasting erections, especially as you age.


But don't just settle for ordinary Kegels - I'll show you a modified version of this common exercise that can help you overcome premature ejaculation and erectile dysfunction. Many men make the mistake of not doing Kegels correctly, but with my expert guidance, you'll learn how to maximize the benefits of this powerful exercise. You can say goodbye to sexual frustration and solve sex problems with the best sex exercise for men and women.

plank missionary position man on top

#1 Best exercise for sex: tone and tighten your pelvic floor (PC muscle)

Get ready to boost your sexual function and satisfaction with this easy exercise to tone and tighten your pelvic floor (PC muscle). Whether you're male or female, your sex muscles consist of the PC muscle and surrounding pelvic floor muscles, and strengthening them can lead to incredible benefits.


Not only will a strong pelvic floor support your sexual function and lead to more satisfying sex, but it will also support the prostate, bladder and rectum, improving overall function. 

  • The PC muscle plays a crucial role in sexual function and can lead to mind-blowing orgasms for both men and women. And the great news? The same best exercise for sex can help both sexes achieve this result!

  • By doing this essential exercise, you can help to correct erection problems and experience mind-blowing orgasms. 

  • It also tones and strengthens your hip flexors, leading to increased stamina and flexibility. 

  • And for men, it can even increase penis size and improve prostate health. 

  • This exercise may not be suitable for fixing penile curvature if you experience pain.

male and female pelvic floor muscles

As we age, our muscles lose integrity, which is why it's important to keep the sex muscles toned and healthy with regular exercise. So don't wait any longer to start improving your sexual health and satisfaction - start this essential sex exercise today!

Identifying your PC muscle is easy: simply flex (contract) your penis or vagina, similar to making a fist with your hand. This is the same action you use to stop the flow of urine midstream or hold it in when you need to pee. 

To perform this exercise, start by contracting your pelvic floor muscles as if you're making a fist with your genital muscles or stopping the flow of urine. Hold the contraction for five counts and then release the muscles. This completes one cycle of the exercise. Repeat the process by contracting the muscles again, holding them for five counts, and then relaxing them.

Don't waste your time on PC exercises that can make sexual function issues like premature ejaculation worse! It's important to know that many experts advise exercises that mimic the act of ejaculation, which involves quick squeeze and release motions. But if you don't maintain the contraction, you won't see much progress. To get the most out of this best exercise for sex, it's crucial to keep the contraction for the count of five. This intensely works those muscle groups and strengthens the whole area for better sexual performance.

Best Exercise for Sex Protocols

If you're looking to strengthen your pelvic floor muscles and improve sexual function, this PC muscle exercise is the way to go - and the best part is, it works just as well for both men and women! To really see the results you want which may include a healthy prostate, enhanced sexual function and greater sexual satisfaction, it's crucial to follow the recommended number of cycles (repetitions) for your age and situation. 

This best exercise for sex is an essential component for lasting success in solving weak erection problems, delayed ejaculation, and can even assist with premature ejaculation when performed correctly. So, let's get to it! 

Follow these protocols to strengthen your pelvic floor muscles and experience mind-blowing orgasms. By sticking to these strengthening and maintenance protocols, you'll get the maximum benefit from this exercise and improve your overall sexual health. So don't skip out on those repetitions!

Strengthening and Toning Protocol

This 5-week protocol can take your experience of sex to new heights!

In Week 1, aim to complete 10 consecutive cycles, 3 times a day, for a total of 30 contractions per day. By Week 2, you'll be ready to step it up with 20 consecutive cycles, 3 times a day, for a total of 60 contractions per day.

Keep pushing yourself in Week 3 with 30 consecutive cycles, 3 times a day, for a total of 90 contractions per day. By Week 4, you'll be feeling like a pelvic floor pro with 40 consecutive cycles, 3 times a day, for a total of 120 contractions per day. And in Week 5, get ready for the ultimate challenge with 50 consecutive cycles, 3 times a day, for a total of 150 contractions per day.

Stay committed to the program and you'll reap the benefits of a stronger, more satisfying sex life.

Maintenance Protocol

Let's talk about maintaining your pelvic muscles for a healthy prostate (or vagina) and fulfilling sex life. Just like how we brush our teeth daily for good oral hygiene, it's important to follow this maintenance protocol to keep your pelvic floor muscles toned and healthy.

Maintaining strong pelvic floor muscles is important for overall sexual health and function, and this simple exercise is key to retaining strength in the muscles that support satisfying sex! 

Just one set of 30 contractions a day will do the trick. 

This exercise isn't meant to be used during sex for men, so don't try to flex your way to a hard-on or keep yourself in control during the act. Instead, use it outside of sex to strengthen your penis and support a healthy prostate. 

Unlock the secrets to satisfying relationships and intimacy!

Are you ready to take your relationships and intimacy to a whole new level? With my groundbreaking, drug-free approach to resolving emotional and sexual challenges, you can achieve the deep, fulfilling connections you've always wanted.

If you want to improve your sexual stamina and overall physical health, don't skip out on these essential exercises that support your sex muscles and other important muscle groups. Without them, you may find yourself unable to fully enjoy the sexual act, leading to disappointment for both you and your partner.

Best exercises to enhance sexual stamina

best exercises to support sexual stamina

It's not just about sex - incorporating strength training exercises can also benefit your cognitive function, which is crucial as you age. So, not only will you be able to enjoy sex and last longer in bed, but you'll also feel more mentally sharp and ready to take on whatever life throws your way. Start incorporating these exercises into your routine and feel the difference in and out of the bedroom.

Boost your stamina, balance and strength with push-ups

Get ready to spice up your sex life with the power of push-ups! This classic exercise is not just great for building upper body strength but also for improving your balance and sexual stamina. With a stronger upper body, you can maintain the ideal balance needed to sustain an even rhythm, especially when you utilize the best sex positions for both men and women.

To get started, there are two push-up variations that can help you achieve the desired results. The first is a full push-up, where you go all the way down until your chest touches the floor, and the second is a half push-up, where you only go halfway down. If you need to, start with half push-ups and gradually work your way up to full push-ups to build strength and tone your chest and shoulders.

This is a fantastic exercise to feel strong and sexy too!

best exercise for sexual stamina

As well as improving your sexual strength and muscle tone, push-ups can also increase your sexual fitness and stamina. Do sets of 10 or 20 push-ups daily, aiming for 50-100 spread throughout the day or as many as you feel comfortable with. Add push-ups to your daily workout routine and get ready to see the amazing benefits they bring to your sex life.

Revitalize your sexual fitness with rebounding - the ultimate sex exercise

best exercise sexual fitness

Get ready to bounce your way to better sexual fitness with this fun exercise! Rebounding on a mini trampoline is a fantastic way to increase blood flow throughout your body, helping to strengthen your pelvic floor, abdominals, hips, and upper legs. Not only that, but it also helps to clear toxins from your cells, giving you more energy and vitality for your sex life.

To get the most out of your rebounding exercise, make sure your feet are turned out slightly and bounce lightly to avoid any joint injuries. Remember to keep your feet in contact with the trampoline for a gentle and effective workout.

Rebounding for just 10 minutes, twice a day, can work wonders for your overall health and fitness. Start bouncing your way to a healthier, more satisfying sex life today!

When is the best time to do exercises for sex?

Are you wondering when to fit in the best exercises for sex in your daily routine? Well, it's as easy as falling out of bed (or better yet, staying in bed). The ideal time to perform these exercises is in the morning before you get up and in the evening before you go to sleep.

This way, you can guarantee two effective workouts for your sex muscles every day!

But wait, there is another easy way to incorporate more exercise! What about those dull, dead times in between your busy schedule? Waiting for your turn to use the bathroom, stuck in traffic, or just waiting for the kettle to boil? Make use of those boring moments and squeeze in a few sets of sexual exercises. You can also sneak in some reps during commercial breaks of your favorite TV shows.

The key to improving your sexual stamina and endurance is consistency. Make it a daily habit to exercise those muscles responsible for a satisfying sex life. Trust me, your partner will thank you for it! Remember to prioritize your sexual exercises and do them daily. This way, you'll see improvements in your sexual performance, stamina, fun, and endurance in no time!

Regular exercise can improve sexual function, stamina, and intensify your pleasure. It's essential to keep your sex muscles toned and healthy as you age, and exercises such as Kegel's (pelvic floor exercises), push-ups, and rebounding can be highly effective. Not doing these exercises can lead to a weaker pelvic floor, reduced blood flow to the genitals, and decreased sexual pleasure. So, make sure to include these best exercises for sex in your daily routine and take advantage of any "dead time" to exercise your sexual muscles.


With regular exercise, you'll have a better chance of performing better and lasting longer during sex, leading to a more fulfilling sex life for you and your partner.

Reprogram your focus and actions for optimal sexual performance

Improving your sex life requires more than just physical exercises. While they can help, it's important to understand the factors that affect sexual performance. Many experts, including some in the medical profession, fail to provide a complete understanding of how to perform well during sex.

For example, many men may not realize that contracting their PC muscle at the wrong time can actually cause premature ejaculation, highlighting the need for accurate knowledge. Simply exercising without addressing the root causes of sexual problems may not be enough.

To truly overcome sexual dysfunctions like premature ejaculation, erectile dysfunction, and difficulty orgasming, you need to reprogram your focus and sexual technique. This trains your brain to respond with the correct muscle and hormone programs, leading to better sexual performance and confidence.

Similar to learning how to drive a car, this process doesn't take away from the spontaneity of sex, but provides a guideline for you to experience optimal results. 

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Jacqui Olliver Psychosexual Alignment Specialist

Jacqui Olliver

As the founder of the Psychosexual Alignment methodology and published author, Jacqui has helped thousands of men and women easily resolve sex problems and restore emotional connection. Get your ultimate sex education and elevate intimacy to an exciting new level of engagement with Jacqui's Sex Mastery Programs for Men and Women

© Jacqui Olliver. All Rights Reserved. DMCA protected. The content on this website is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  *Results vary from person to person. Questions? Please email me directly and let me know how I can help: [email protected]