10 Exercises for Sexuality | Kegel Exercises for Sex

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Exercises for sexuality can improve your performance in bed. And focusing on strength training, particularly Kegel exercises, can contribute to the better and stronger sex.

Read on to learn about 10 easy workouts that can enhance your overall sex life.

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Basic Kegel Exercise for Sex

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Both men and women can benefit sexually from Kegel exercises.

These workouts can:

  • strengthen your pelvic floor or pubococcygeal (PC) muscles
  • help your bladder control
  • boost your sexual function

According to research, these exercises for sexuality may treat pelvic pain and sexual dysfunction in men. Specifically, these workouts may help enhance:

  • orgasm intensity
  • erectile function
  • ejaculation control

Meanwhile, another study shows that pelvic floor muscle exercises are linked with improved sexual function in women.

When the PC muscles of a woman are strong, her orgasm response and sexual satisfaction are heightened. Additionally, the contraction of these muscles can give more pleasure to their sexual partner.

Both men and women can do the basic Kegel exercise the same way.

First, you need to determine where your pelvic floor muscles are located.


To do this, you may try to urinate, then stop urinating mid-stream. Your PC muscles are the ones that stop your urine flow.

These muscles are also the ones you use to prevent the accidental passing of poop and gas.

For men, your testicles will rise when you squeeze your PC muscles.

After locating your pelvic floor muscles, practice flexing them. Tighten and hold these muscles for five to 20 seconds, then release.

You may repeat this workout 10 to 20 consecutive times, thrice or four times per day, three to five days per week.

After several weeks, you may progress and do more contractions.

Kegel Exercises for Men

1. Floor Lying on Your Back Squeezes

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  • Lie on your back.
  • Bend your knees comfortably, and make sure that they are pointing upwards.
  • Draw your penis inwards. Try to bring it towards your body.
  • Hold this position for five seconds. Release.
  • Then, tighten your anus. Imagine that you are trying to hold back your poop.
  • Hold this position for five seconds. Release.
  • Repeat this workout eight to 10 times. Do at least three sets.

2. Body Saw Plank

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  • Get in the traditional low plank position, with your elbows on the floor.
  • Tighten up your core, as well as your hips, low back, glutes, and pelvic floor muscles.
  • Then, move your body forward and back using your upper arms.
  • Do the basic Kegel exercise while in this position, which is contracting your PC muscles.
  • Repeat this exercise 10 to 20 times.

3. Floor Lying on Your Side Squeezes

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  • Lie on your side. You may use one arm to support your head.
  • Curve your back inwards.
  • Put a pillow between your legs. Ensure that the pillow is big enough to spread your legs wide open.
  • Squeeze your legs together.
  • Hold this position for five seconds. Release.
  • Repeat this Kegel eight to 10 times, and perform at least three sets.

Note: A ball is used in the picture above instead of a pillow.

4. Dumbbell Clean and Press

  • Get two dumbbells with a weight you can fully control. Be sure that you can still maintain proper form with your dumbbells' weight.
  • Hold the dumbbells by your sides, keeping them close to your body.
  • Make sure that your posture is tall, with your weight evenly distributed on both feet.
  • Your feet must be shoulder-width apart.
  • Bend your hips and knees until your legs are parallel to the floor, similar to a squat position.
  • Then, push your legs upwards explosively, as you are about to jump.
  • As you go up, lift your dumbbells above your shoulders.
  • While the dumbbells are over your shoulders, bend your knees again.
  • Then, stand again. As you go up, lift your dumbbells overhead.
  • Afterward, slowly bring your dumbbells down. Put your dumbbells on your shoulders first, before bringing them down to your sides.
  • Repeat this workout six to 10 times, and do two to three sets.

5. Sitting In a Chair Squeezes

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  • Sit comfortably in a chair.
  • Tighten your penis. Imagine that you are trying to stop your urine flow.
  • Hold it for five seconds. Release.
  • Perform three to five sets, with eight to 10 repetitions per set.

RELATED: Enjoying Sex For Men Over 50 | Changes In Male's Sexuality

Kegel Exercises for Women

6. Kegel with Bridge

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  • Lie on your back.
  • Bend your knees, and spread your feet hip-width apart.
  • Lift your hips around two to four inches off the floor.
  • As you go up, simultaneously do the basic Kegel exercise.
  • Keep in mind to inhale through your nose and exhale through your mouth.
  • Return your hips to the floor.
  • Do this exercise 10 times.

7. Kegel with March

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  • Lie on your back.
  • Bend your knees, and spread your feet hip-width apart, similar to your position while doing the Kegel with bridge exercise.
  • Then, raise and straighten your right leg, forming a 90-degree angle.
  • As you lift your right leg, perform the basic Kegel exercise at the same time, squeezing your PC muscles.
  • Slowly bring your right leg back down.
  • Repeat this exercise on your left leg.
  • Perform this workout continuously, alternating your legs.
  • Repeat 10 times on each leg.

Note: You do not have to lift your hips, as seen in the image above.

8. Mini Squat Kegel

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  • From a standing position, inhale and relax your pelvic floor muscles.
  • As you exhale, do a basic Kegel.
  • Then, bend your knees, and press your hips backward, as if you are about to sit on a chair. You should be forming an approximately 45-degree angle.
  • As you squat, continually hold your Kegel.
  • Stand back up, and release the Kegel.
  • Do this 10 times.

9. Standing Kegel

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  • Stand tall, maintaining good posture.
  • Place your feet hip-width apart.
  • Inhale, then slowly exhale for five seconds.
  • As you exhale, perform a Kegel.
  • Do 10 reps.

10. Standing Heel Raise Kegel

  • Inhale and relax your PC muscles while standing tall.
  • As you exhale, do a basic Kegel.
  • While holding the contractions, raise onto the balls of your feet, then come back down.
  • Repeat this exercise 10 times.

Note: You may use the wall to maintain your balance, as seen in the video above.

Check out this video by Man Flow Yoga to learn about yoga exercises men can do for stronger and harder erections:

Kegel exercises for sex are simple workouts that include contracting your pelvic floor muscles. They are low-risk, and they cost nothing to try! What's more, you can do them anytime, anywhere!

However, if these exercises for sexuality cause any pain, stop working out immediately, and consult your physician right away.

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Do you of any other exercises for sexuality? What steps are you taking to improve your sex life? Please share your thoughts with us in the comment section below!

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