The Workout Routine That's Better Than Sex (But Also Makes Sex Better)

Ladies and gentlemen (who are reading this blog), if you've ever tried standing sex, you know it's less "hot spontaneous moment" and more "why are my thighs screaming at me?" Certain positions will always require the kind of strength and stamina that would make a CrossFit coach proud. 

And while we're not here to tell you that a six-pack equals six orgasms (good communication and lube handle that department, thanks), science does back up the whole exercise-makes-sex-better thing. We've already told you about all the foods to eat for a better sex drive—now it's time to talk about getting physical in a way that actually pays off.

Here’s a fun science fact to start with: sex burns about 4 calories per minute. Exciting, right? Except most sessions last under 20 minutes, which means you're burning fewer calories than you would stress-eating chips while watching the latest episode of Love Is Blind. A quick treadmill session torches around 250 calories. So if you thought your sex life could replace spin class, we have some disappointing news (and a gym membership) to sell you.

So we called in the experts, nerded out on some research, and built a workout that'll prepare you for the main event. Think of it as spring training, but for activities you actually want to participate in.

Planks

Planks are the unsung heroes of bedroom endurance. They work your entire core—abs, back, pelvis which means you won't be that person whose arms give out mid-makeout session. Nobody wants to face-plant into their partner's chest because their core said "Oh no, sorry I give up."

How to do it:

• Start in a pushup position, then drop to your elbows.
• Keep your feet closer than shoulder-width apart with toes pressed into the floor.
• Tighten your core to prevent your lower back from sagging.
• Roll your shoulders back and down, and maintain a straight line from head to heels.
• Hold for 20 seconds.

Pro Tip: If 20 seconds feels like an eternity, drop to your knees (you know you want to). Rome wasn't built in a day, and neither is core strength. Plus, showing up is half the battle the other half is not collapsing dramatically while your partner wonders if they should call the emergency ward at the hospital.

Glute Bridges

Your butt does more work during sex than you realize, which is why glute bridges are about to become your new best friend. This move targets your pelvic floor, hamstrings, and glutes basically everything involved in quality thrusting. Most of us spend our days sitting on these muscles instead of using them, so consider this your wake-up call to that entire region of your body. Your life deserves the big Bollywood number it’s going to be.

How to do it:

• Lie on a mat with knees bent, feet flat on the ground, and palms at your sides.
• Push through your heels to raise your pelvis off the ground while keeping your shoulders and upper back glued to the mat.
• At the top, squeeze your glutes hard, then slowly lower back down.
• Aim for 15 reps.
• Want more challenge? Rest a light dumbbell or weight plate on your pelvis (carefully) and steady it with your hands.

Pro Tip: Really squeeze at the top like you're trying to crack a walnut with your butt cheeks. That control and power you're building? That's your secret weapon for later. You're welcome.

Jump Squats

If you want stamina for those marathon sessions that start at 10 p.m. and end somewhere around 2 a.m., you need to befriend every gymbro’s worst enemy: cardio. Jump squats get your heart rate up while building the leg strength and balance required for positions that don't involve lying perfectly still (though hey, no judgment if that's your vibe).

How to do it:

• Stand with feet shoulder-width apart and arms at your sides.
• Squat down, bringing your arms out in front of you.
• Explode upward, pushing your arms down as your feet leave the ground.
• Land softly and immediately drop into another squat.
• Complete 10-15 reps.

Pro Tip: If your knees are cursing your name after the first jump, switch to regular squats. There's a big difference between "good burn" and "I can't walk to the bathroom." Protect those joints so you can use them for more *ahem* important activities.

Kegels

Ready for some good news? Stronger pelvic floor muscles equal stronger orgasms. Science says so—a study found that pelvic floor strength directly correlates with better arousal and orgasm quality. You can’t really argue with science now, can you? As if you needed more motivation to squeeze your lady parts, doing it at the right moment during sex can also enhance your partner's experience. Win-win.

How to do it:

• First, identify the right muscles by stopping urination midstream (just once, to figure it out—don't make this a habit). Those are your Kegel muscles.
• Contract them and hold for 5-10 seconds, then release for 10.
• Work your way up to 10-second holds.
• Do this 10 times.

Pro Tip: The genius of Kegels is that you can do them anywhere. Grocery store line? Kegels. Zoom call? Kegels. Reading this sentence right now? Honestly, why not. Practice three times a day and prepare to be impressed with yourself.

Pushups

Upper body strength isn't just for showing off—it's essential for positions that require holding yourself up or supporting your weight. Pushups build the arm and core power that gives you options and confidence in bed. Plus, nobody wants their arms to start shaking like a Chihuahua in a thunderstorm at an inopportune moment.

How to do it:

• Start with arms straight, palms shoulder-width apart, shoulders directly over hand
• Keep your head, neck, and spine neutral, forming a straight line from head to heels.
• Feet should be hip-width apart.
• Lower down by bending your elbows until your chest touches the ground.
• Push back up through your palms.
• Complete 10-15 reps.

Pro Tip: Can't manage a full pushup yet? Start on your knees or against a wall. Building strength gradually is infinitely better than pulling a muscle and having to explain to your doctor that you hurt yourself "exercising." We both know they'll see right through that.

Pigeon Pose

Tight hips are the enemy of adventurous sex. Pigeon pose stretches your groin, hips, and glutes, improving flexibility in all the places that matter. Better flexibility means more positioning options, and more options mean more fun. The math is simple.

How to do it:

• Start on all fours.
• Bring your right knee forward and rest it behind your right wrist.
• Swing your right foot up and to the left, placing your right ankle near your left hip.
• Straighten your left leg and slide it back, pointing your toes.
• Gently lower your upper body toward the ground by bending your elbows, keeping your pelvis pointed down.
• Hold for one minute, then switch sides.

Pro Tip: If this stretch makes you want to whimper out loud (and not in a good way), use a yoga block or folded blanket under your hip. Flexibility isn't built overnight, and injuring yourself is the fastest way to end up on the couch watching Netflix alone (no chill). Not exactly the outcome we're going for here.

The Bottom Line

Turns out, working out for better sex is a way smarter move than treating sex like a workout. The calorie burn is just a fun bonus, like finding money in your coat pocket. The real prize? A body that's ready for whatever creative ideas you and your partner dream up.

Look, there's no magic workout that'll transform you into a bedroom acrobat overnight. But exercise helps because sex and working out use the same body systems—heart rate, blood flow, breathing, muscle engagement. Train those systems at the gym, and they'll show up for you when it counts.

Set a timer for 20-30 minutes and cycle through this routine, or complete it thrice. Consider this your permission to get sweaty before getting sweaty. Your endorphins will be flowing, your body will feel alive, and you'll be ready for action.

Beyond the bedroom benefits, you'll feel stronger, more confident, and more connected to what your body can do. And honestly? That kind of confidence makes everything better whether you're having sex or just living your life.

Now go forth and get moving. Your future self is already thanking you.