If you’re eager to improve your sexual performance, working out is a great place to start. That doesn’t mean hitting the gym daily and trying to keep up with the bodybuilders, though. It doesn’t even mean that you need a six pack or chiseled pecs. It means engaging in regular, simple exercises that get your heart pumping and your body accustomed to moving. 

Done correctly and consistently, exercise can boost sexual performance by improving blood flow, strength, balance, and focus. In other words, your sexual performance will improve, but it will only be one side effect of your overall improvement in health. Here are eight workouts to get you started.

Muscle-Strengthening Exercises

Sex generally requires some degree of physical strength. Many muscle-strengthening exercises are linked to better sexual performance as they work the muscles required for sex.


Squats are effective at building muscle mass in large muscle areas. For sexual performance, squats increase blood flow to your pelvic region. Start by standing with your feet about shoulder-width apart. Extend your arms straight out in front of you for balance. Bend at your knees and hips and stick your butt out like you’re about to sit in a chair. Go as low as you can while keeping your head and chest lifted. Push through your heels to bring yourself back into the starting position. Though you don’t need anything but your body for this exercise, you can easily add weights if you ever feel it has become too easy.

For a simple video walkthrough, click here.


A strong core is a key to good sexual performance for men and women. Planks provide an opportunity to strengthen the core, improve blood flow, and help mental focus. To perform a plank, lower yourself into a push-up position. Keep your body in a straight line and then relax in intervals.

For a simple video walkthrough, click here.

Pelvic-Floor Exercises

The pelvic floor is responsible for most of the work in intimacy, so it’s little wonder that it needs attention in your workouts. “Male pelvic floor muscle training has been shown to increase penile rigidity and penile hardness in some men with erectile dysfunction, potentially facilitating vaginal penetration during thrusting,” write Cohen, Gonzalez, and Goldstein in a 2016 study. Here are two exercises to get you started. 


Kegels are the process of flexing and then relaxing the pelvic floor in 30-second intervals. To locate the muscles involved, stop urination mid-flow; the muscles you used to stop your flow are your pelvic floor muscles. 

For a simple video walkthrough, click here


The bridge exercise strengthens the glutes and in turn the pelvic floor. Begin by laying down with your spine against the floor, knees bent at a 90-degree angle, and arms straight at your side with palms down. Inhale, then push through your heels and use your hips, glutes, and pelvic floor to raise your hips off the floor. If you’re doing it right, you’ll be feeling it in your glutes—not your back or quads.

For a simple video walkthrough, click here.

Balance Exercises

When we talk about balance, we’re referring to physical strength and mental focus. You’ll find that both are crucial to sexual performance. 

Mountain Climbers 

Begin by assuming a plank position, keeping your body as straight as possible. Bring one leg forward so your knee comes under your chest. Remember to keep your back straight (without raising or lowering your butt) and switch legs. Switch your legs back and forth like you’re running.

For a simple video walkthrough, click here.


Yoga may be intimidating to beginners, but it’s actually accessible to people of all fitness levels and can range in difficulty depending on your experience. Not only does yoga improve blood flow, but it also helps reduce stress and aids in relaxation. 

For a simple video walkthrough, click here.

Cardio Exercises

No workout session is complete without a round of cardio. Regular cardio exercise improves your heart health, encourages weight loss, and decreases plaque build up in blood vessels. This contributes to better blood flow, leading to better sexual performance.


Believe it or not, something as simple as a walk around the block can help fight against erectile dysfunction. According to one Harvard study, 30 minutes of walking a day can lead to a 41 percent reduction in the risk of erectile dysfunction. Just lace up your shoes and hit the sidewalk.


Of course, sometimes it’s more fun to get the heart pumping while listening to music that makes you want to move. It’s a great exercise to perform with your partner, but it can also be done alone. Select a dance style you like and find classes in your area or instructions online.

As you engage in the forms of exercise we’ve discussed, it’s only natural that your sexual health will improve. That’s because your sexual health is tied to your overall health—it can’t help but improve as your body grows stronger and more fit. At Metro Men’s Health, we believe in treating the entire body to improve sexual performance. If you too have been struggling to conquer erectile dysfunction and are ready for a healthier, happier you, reach out to us today. We’re ready to help.

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