Key Takeaways
Stronger muscles = better performance. Exercises like squats, deadlifts, and hip thrusts help build the strength needed for endurance.
Blood flow is everything. Cardio and flexibility exercises keep circulation strong, leading to better erections.
Your core is your foundation. Planks and yoga help with balance and stamina.
Testosterone matters. Resistance training and HIIT workouts support healthy hormone levels and libido.
Consistency is key. Regular workouts improve overall sexual health, endurance, and stamina.
Let’s be real—great sex isn’t just about technique. It’s about endurance, strength, and flexibility. If you’re huffing and puffing after two minutes or cramping up mid-thrust, it might be time to hit the gym (or at least your living room floor).
Your body is the most important tool in the bedroom, and training it properly can mean the difference between a quick cameo and an Oscar-winning performance. Ready to turn up the heat? Here are seven exercises that will help you last longer, move better, and keep things exciting in the sack.
1. Kegel Exercises – The Ultimate Control Move
What It Does
Kegels are like secret weapons for better sex. Strengthening your pelvic floor muscles helps control ejaculation, improves erectile function, and enhances overall stamina.
How to Do It
- Find your pelvic floor muscles by stopping your urine mid-stream (don’t make it a habit, though).
- Once located, squeeze and hold those muscles for 3–5 seconds.
- Relax and repeat for 10–15 reps, three times a day.
🔥 Bonus: Kegels can help you last longer and prevent premature ejaculation. Consider it your built-in stamina booster.
2. Squats – Power, Testosterone, and Stamina Boost
What It Does
Squats are your best friend for boosting testosterone levels (which directly affects libido) and building lower body strength—both crucial for thrusting power and endurance.
How to Do It
- Stand with feet shoulder-width apart.
- Lower your hips as if sitting in an invisible chair.
- Push through your heels to stand back up.
- Do 3–4 sets of 12–15 reps.
🔥 Bonus: Squats increase blood circulation in the pelvic region, helping prevent erectile dysfunction.
3. Planks – Core Strength for Better Control
What It Does
A strong core means better endurance, balance, and control. Planks strengthen your abs, lower back, and hip muscles—all crucial for movement and stamina in bed.
How to Do It
- Get into a forearm plank position.
- Keep your body straight from head to toe.
- Hold for 30–60 seconds.
- Repeat for 3–4 sets.
🔥 Bonus: Planks improve overall endurance and prevent mid-session exhaustion.
4. Hip Thrusts – More Power, More Motion
What It Does
Hip thrusts strengthen the glutes and hips, making your pelvic movements more powerful and controlled. More control = more pleasure for everyone involved.
How to Do It
- Sit on the floor with your upper back resting on a bench.
- Roll a barbell (or use body weight) over your hips.
- Push through your heels and lift your hips until your body is in a straight line.
- Lower back down and repeat.
- Do 3–4 sets of 12–15 reps.
🔥 Bonus: Improved hip strength means better, longer-lasting motion without fatigue.
5. Deadlifts – The Full-Body Strength Booster
What It Does
Deadlifts strengthen nearly every muscle in your body, improving testosterone production, stamina, and overall physical endurance.
How to Do It
- Stand with feet hip-width apart, gripping a barbell in front of you.
- Keep your back straight and core engaged as you lift the barbell by driving through your legs.
- Lower the weight with control.
- Do 3–4 sets of 8–12 reps.
🔥 Bonus: Deadlifts improve posture, energy levels, and sexual endurance.
6. Yoga – Flexibility & Blood Flow for Mind-Blowing Moves
What It Does
Yoga increases flexibility, improves blood circulation, and helps with stress reduction—three things that make sex better (and more fun).
Best Poses for Sexual Performance
- Downward Dog – Loosens up the hamstrings and lower back.
- Cobra Pose – Strengthens the lower back and promotes blood flow to the pelvic region.
- Bridge Pose – Engages the glutes and pelvic floor muscles, boosting endurance.
🔥 Bonus: Yoga improves mental focus, helping you stay in the moment and enjoy the ride.
7. High-Intensity Interval Training (HIIT) – The Endurance Builder
What It Does
HIIT workouts enhance cardiovascular endurance, making sure you don’t get winded too soon. They also improve circulation, which is crucial for strong erections.
How to Do It
- Perform short bursts (30–45 seconds) of high-intensity exercises like sprints, jump squats, or burpees.
- Rest for 15–30 seconds and repeat for 15–20 minutes.
🔥 Bonus: HIIT boosts testosterone and keeps energy levels high—great for round two.
Final Thoughts
Improving your performance in the bedroom isn’t just about skill—it’s about training your body to handle the action. By incorporating these exercises, you’ll increase strength, endurance, and flexibility, leading to better sex and more confidence. Ready to level up? Hit the gym, stretch it out, and enjoy the benefits where it matters most.
Frequently Asked Questions
Q: Can exercise really improve my sex life?
A: Absolutely. Regular workouts enhance stamina, flexibility, blood flow, and testosterone levels—all essential for a better performance.
Q: What’s the best exercise for lasting longer in bed?
A: Kegels are king for control, while HIIT workouts improve endurance so you don’t burn out too fast.
Q: How does cardio affect my sex life?
A: Cardiovascular exercise improves circulation, leading to stronger, longer-lasting erections.
Q: Do I need a gym membership to do these exercises?
A: Nope! Most of these moves can be done at home with minimal equipment.
Q: Can Popstar help with stamina and performance?
A: You bet. Our Popstar Delay Spray helps you last longer, stay in control, and keeps the pleasure going for you and your partner, and our Popstar Personal Lubricants keep things smooth when the action heats up.
Dr. Joshua Gonzalez
Dr. Joshua Gonzalez is a board-certified urologist who is fellowship-trained in Sexual Medicine and specializes in the management of male and female sexual dysfunctions. He completed his medical education at Columbia University and his urological residency at the Mount Sinai Medical Center. Throughout his career, Dr. Gonzalez has focused on advocating for sexual health and providing improved healthcare to the LGBTQ+ community.
Dr. Brian Steixner
Dr. Brian Steixner is a board-certified urologist and an expert in men’s sexual medicine. He completed his General Surgery and Urology training at The University of Pennsylvania and The Children’s Hospital of Philadelphia, one of the busiest and most comprehensive programs in the nation. During his career, Brian has treated thousands of men with sexual health issues including male factor infertility.
Frequently Asked Questions
Dr. Gonzalez Answers
Popstar Labs cofounder Dr. Joshua Gonzalez is a board-certified urologist and Sexual Medicine expert, here to answer your questions
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