11 exercises to improve your sex life, and how to use them in the bedroom

Canela López,Gabby LandsverkFeb 13, 2021, 04:22 IST

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You don't have to be a gym rat to enjoy a great sex life, but working out can help in the bedroom.
Exercises that build strength and mobility in your hips, glutes, and core can improve your sex life.
Body- and boundary-awareness can also enhance sensation and intimacy for your and your partner.

Likely, most of us strive to be "good in bed" for our sexual partners. But sometimes, figuring out how to improve our sex lives both for ourselves and our significant others can feel overwhelming.

While communicating and listening to your partner about their needs is absolutely crucial for a fulfilling sex life, there are exercises that can improve your stamina, flexibility, and ability to connect with your partner.

"People don't think about sex as exercise, but it is," Dr. Amy Hoover, a physical therapist and advisory board member for the functional fitness company P.volve, told Insider. "You don't have to be in great shape to do it, but you don't have to be in great shape to start a fitness class either."

Insider compiled a list of 11 physical and emotional exercises couples can use to have better sex, approved by fitness and sex experts.

Glute bridges

To perform a glute bridge, lie on your back with knees bent and feet on the ground about six inches from your butt. Press your upper back and heels into the ground to lift your butt off the ground, keeping your hips square and a straight line from your knees to your shoulders. Lower and repeat. undefined undefined/Getty Images

Bird Dogs

For bird dogs, start on your hands and knees and slowly raise one arm and the opposite leg until they're parallel to the ground. Keep your core engaged and hips square, clenching your glute muscle at the top. Slowly lower and repeat on the opposite side. fizkes/Getty Images

Kegels and other pelvic floor exercises

To do a Kegel, clench and then relax your pelvic floor muscles, without tensing your inner thighs, butt, or back. You can do this sitting, standing, or lying down, but the latter can be easy for beginners. Crystal Cox/Insider

Fire hydrant

To do a fire hydrant, start on all fours. Leading with your knee, keeping it bent at a 90 degree angle, lift one leg out to the side as high as is comfortable, squeezing your thigh and glue at the top. Keep the hips square and core tight. Maridav/Getty Images

Deadlifts

A deadlift is a compound movement that can vary based on the type of weight and technique, so it's best to consult a coach. The basics: stand over the weight, bend your knees so your shins are perpendicular to the ground and push your hips back. With your chest up, back straight, and neck neutral, grab the weight (for beginners, keep your hands close to your ankles - the grip pictured is an advanced technique). Stand up by straightening your legs, keeping the weight close to your body. You should feel this in your glutes, hamstrings and core - not your lower back. MoMo Productions/Getty Images

Yoga

For chaturanga, or low plank pose, start in a plank, then shift your shoulders forward as you. Lower yourself toward the ground and stop just short of reaching it (like the bottom of a push-up). Keep your elbows tight to your ribs and shoulders in line with your elbows, hold, and release to the ground. For cobra pose, plant your hands underneath your shoulders and push your chest up and back, keeping the tops of your feet and thighs on the ground. Andy___Gin/Getty Images

Your favorite cardio

Rowing is a great way to improve your cardiovascular fitness and strengthen your legs, core, and back at the same time. fotostorm/Getty Images

Explore your partner's body

The Gender Spectrum Collection

Start your date nights with sex

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Get a massage or consider masturbating before you and your partner have sex

Details about people's sex lives including whether they'd masturbated recently was inferable from the data MIA passed along. Shutterstock

Communicate with your partner about your sexual concerns

Exercising your voice about your needs and preferences, and listening to your partner, is one of the best ways to help everyone have a good experience. adamkaz/Getty Images

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