- Step 1: Go for short spurts Lift your libido with short spurts of high intensity exercise, like sprinting or spinning for 10 minutes, which will increase your sex drive and give you energy.
- TIP: One study indicated that brisk walking helps prevent erectile dysfunction by improving circulation.
- Step 2: Loosen your hips Loosen your hips with squats and lunges; they'll make your pelvis more flexible.
- Step 3: Do your Kegels Strengthen your PC muscle -- the one you squeeze to interrupt urine flow -- with Kegel exercises: Just tighten, hold to the count of four, and release. Do a few whenever you have a couple of minutes, aiming for about 10 minutes a day.
- TIP: Men who do Kegels report harder and longer-lasting erections, while both sexes experience more intense orgasms.
- Step 4: Be a better missionary Guys, keep yourself propped up longer when you're on top by doing this exercise: Get into push-up position on a slippery surface while wearing a pair of socks. With arms straight, push back as your feet slide and you are staring straight down at the space between your hands. Then slowly move your body forward so your feet slide back up, stopping when your stomach is over your hands. Do three sets of 20 reps.
- Step 5: Take up yoga Try yoga. Some women who have taken it up report becoming aroused more easily and having better orgasms, and it serves as an effective treatment for premature ejaculation for some men. Plus, it improves flexibility, helping both sexes achieve a wider variety of positions.
- TIP: The bow pose, peacock pose, and shoulder stand are especially good for strengthening muscles around the pelvis.
- Step 6: Go swimming Increase your sexual endurance by swimming for at least 30 minutes at a time, three times a week. In one study, swimmers in their 60s reported sex lives comparable to non-swimmers in their 40s. Talk about getting in the swim of things!
- FACT: A 10-year study found that men who had orgasms two or more times a week had a 50 percent lower risk of dying than those who had orgasms less frequently.
You Will Need
- Aerobic exercise
- Squats and lunges
- Kegel exercises
- A place to swim