Sexercise: A Comprehensive Guide to Fitness and Intimate Wellness

Learn how a few simple exercises can boost your physical and mental health, and as a result, improve your sex life.

The Promescent Team
Hands on, practical experience – this is our expertise
by The Promescent Team Last updated 01/31/2024
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"Sexercise" isn't just some fad or trendy buzzword. The idea behind it is to focus on certain exercises meant to improve sexual function and enhance the overall sexual experience.

Sounds intriguing, right? Well, now that we’ve got your attention, let’s dive deeper into it and see what all the buzz is about.

We’ll look at all the benefits sexercising has to offer, including:

  • Improving physical wellness
  • Improving mental wellness
  • Boosting sexual performance

So let’s get started and see how sexercise can not only sculpts the body and improve your physical health but can also play a significant role in enhancing your sex life.

Quick FAQs

This term refers to physical exercises that help strengthen muscles used during sexual intercourse.

Different ways to do sexercise include doing cardio exercises, pelvic floor exercises, and flexibility training.

Sexercise helps to improve physical wellness, mental wellness, and overall sexual function.


Understanding the Basics

At its core, "Sexercise" refers to physical exercises that aim to tone, build, and strengthen muscles used during sexual intercourse. It is known for improving blood flow to the penis, vagina, and other sexual organs, which is crucial for performance​​.

Sexercise Specifics

These exercise range from kegels to more dynamic aerobic and cardiovascular routines.

It also includes flexibility training for better performance in sexual positions and pelvic exercises to improve the quality of orgasms​​.

The Science Behind It

Sexercise has shown remarkable benefits for sexual health, as evidenced by various scientific studies. Some of the advantages include:

The Physical Benefits

Cardiovascular health, muscle strength, and weight management are a few things that can positively impact. The improvements that can occur are pivotal for a vigorous and fulfilling sexual life.

Improved Cardiovascular Health

Sexercise, with its blend of physical exertion and sensual engagement, offers a unique pathway to cardiovascular health. 

Aerobic activities like brisk walking, dancing, or swimming not only uplift the heart rate but also enhance blood circulation. Enhanced circulation supports sexual arousal, providing the energy and endurance needed for a fulfilling sexual experience​​.

There are a variety of other ways you can boost your sexual stamina and endurance to enjoy longer, more satisfying sexual encounters.

Strengthening Muscles for Better Performance

Engaging in activities such as floor exercises and yoga, directly translates to improved muscle strength and flexibility. Strengthening the core and pelvic muscles not only aids in sexual performance but also enhances the overall experience.

Kegel exercises, for instance, are renowned for improving urinary incontinence and may also heighten orgasmic potential and limit premature ejaculation. For those curious to know more, here are some tips and exercises for PE.

Weight Management

The physical exertion involved in sexercising naturally contributes to weight management, a factor closely linked to body confidence and sexual desire.

The Psychological Impacts

Beyond the physical benefits, it holds a profound influence on psychological well-being. It addresses issues like stress, anxiety, and mood disorders.

These psychological benefits forge a deeper connection between mind and body, helping to create a more harmonious sexual experience.

Boosting Self-Esteem and Body Image

Regular participation in physical activities can lead to an improved body image and a substantial boost in self-esteem. This positive self-perception influences energy levels and interest in sexual activities. 

Stress Reduction and Mental Well-being

Untreated stress may cause ED and low libido. It may also decrease sexual arousal and sexual satisfaction.

Exercise in general, also serve as an effective tool for stress reduction. It triggers the release of endorphins, the brain's feel-good neurotransmitters, which helps with alleviating stress and anxiety.

Furthermore, exercise has been shown to improve sleep, a key factor in maintaining mental health.

Enhanced Cognitive Function

Exercise stimulates the release of brain-derived neurotrophic factor (BDNF), a molecule that encourages the growth of new brain cells, including in the hippocampus, a region important in memory and learning.

Managing Depression and Anxiety

The impact of sexercise on managing mental health conditions like depression and anxiety is noteworthy. Physical activity has been shown to help treat mild to moderate depression effectively.

Additionally, exercise is a natural and effective anti-anxiety treatment, helping to alleviate tension and boost mental energy. There are also other effective tools that can help with overcoming sexual performance anxiety.

ADHD and PTSD Management

For individuals with ADHD, regular sexercise can lead to improved symptoms, enhancing focus, motivation, and mood. 

Physical activity boosts the brain's dopamine, norepinephrine, and serotonin levels, which affect focus and attention. 

Moreover, for those dealing with PTSD or trauma, exercise can help the nervous system move out of the immobilization stress response, aiding in recovery and improving sexual health​​.

The Role of Sexercise in Sexual Health

As mentioned earlier in this article, sexercise provides numerous sexual wellness benefits. Here’s a more detailed look at how it helps.

Enhancing Libido and Sexual Desire

The rush of endorphins and the improved blood circulation that comes with regular physical activity directly contribute to increased sexual arousal and desire. This natural boost is crucial for maintaining a healthy and satisfying sexual life.

Addressing Sexual Dysfunctions

Routinely engaging in sexercise has shown promising results in addressing common sexual dysfunctions such as PE and ED.

Premature ejaculation affects 20 to 30% of men who are in the sexually active age group.

In the US alone, around 30 million men are affected by erectile dysfunction. Sexercises targeting the pelvic floor can lead to more ability to control orgasm and improved erectile function.

For women, strengthening the pelvic muscles through specific exercises can enhance sexual pleasure and potentially reduce discomfort during intercourse.

Tips on How to Do Sexercises

These specialized exercise involves doing specific types of exercises. Key areas of focus include:

  • Kegels
  • Flexibility training
  • Cardio exercises

Here are some detailed tips on how to effectively incorporate these exercises into your routine.

Kegel Exercises

Kegels are important for strengthening the pelvic floor muscles, which play a significant role in sexual function.

Finding the Right Muscles

To identify the pelvic floor muscles, try stopping urination midstream. The muscles used for this action are the ones that need to be exercised.

Perfecting the Technique

Once located, contract these muscles for three seconds, then relax for three seconds. Ensure you're not tightening your stomach, thigh, or buttock muscles.

Frequency and Repetition

Aim for at least three sets of 10-15 repetitions each day.

Flexibility Training

Flexibility exercises enhance your range of motion, which can be beneficial for sexual activity. A few to consider trying include:

  • Yoga
  • Pilates
  • Regular Stretching

Child’s pose, cat pose, and cow pose are common yoga positions that help strengthen the pelvic floor muscles. Look for a professional yoga or pilates instructor who can gently guide you into different stretches.

Cardio Exercises

Cardiovascular exercises help stamina and overall heart health, which is beneficial for sexual endurance. Here are a few cardio exercises to consider:

  • Brisk Walking or Jogging
  • Cycling
  • Swimming

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.


Sexercise is more than just a trendy new concept. It’s a way to improve physical, mental, and sexual well-being.

Some of the physical activities than can help improve sexual function include pelvic floor exercises, cardio exercises, and flexibility training.

From a physical standpoint, the research has proven it can help improve heart health, weight management, and strengthening muscles.

From a mental standpoint, it’s been proven to help reduce depression and anxiety, and boost cognitive function.

These benefits will help lead to an overall increase in sexual function, allowing you to have a better sex life. Be sure to consult with a doctor before beginning any new exercise routine.

The Promescent Team

The Promescent Team

Our team has over a decade of experience in the sexual wellness field and are experts in sexual dysfunctions, like premature ejaculation. We help couples and individuals better understand treatment options available for different types of sexual needs and educate the public on all things related to intimacy. All of our authored content is medically reviewed for accuracy and reliability.


Absorption Pharmaceuticals LLC (Promescent) has strict informational citing guidelines and relies on peer-reviewed studies, academic or research institutions, medical associations, and medical experts. We attempt to use primary sources and refrain from using tertiary references and only citing trustworthy sources. Each article is reviewed, written, and updated by Medical Professionals or authoritative Experts in a specific, related field of practice. You can find out more about how we ensure our content is accurate and current by reading our editorial policy.

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The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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