What Is Sexercise and How to Do It? (With Examples)


What happens when you put sex and exercise together? You get a remarkable opportunity to enhance the pleasure of your sex life and make strides in your overall health. With these sex exercises, you can gain strength and confidence to benefit from different situations in the most ideal way possible.

Now, let’s dive into it!

What is sexercise?

Sexercise is the combination of sex and exercise aimed at improving your sexual performance.

It encompasses a range of physical activities that target specific muscle groups, such as the pelvic muscles, to enhance your sexual experiences and bring more satisfaction to your sex life.

Importance of Overall Physical and Sexual Health

Whether it be through pelvic floor exercises, also known as Kegel exercises, yoga positions, other strength and flexibility exercises or cardio, the goal of sexercise is to bring a new level of physical and mental well-being to your sexual encounters.

By engaging in these activities, you can increase your blood flow and get your heart pumping, leading to improved sexual performance and satisfaction.

Additionally, sexercise can be a fun and unique way to incorporate physical activity into your routine. By engaging in these activities, you can boost your motivation, strengthen your muscles and improve the overall quality of your sexual experiences.

So why not try incorporating sexercise into your regular exercise routine and see how it can positively impact your sex life.

Health benefits of sexercise

Sexercise offers numerous benefits for both physical and sexual health. By combining sex and exercise, individuals can not only improve their sexual performance but also experience new sexual positions, have more satisfying sex and improve their overall health.

One of the key benefits of sexercise is the strengthening of the pelvic floor muscles, which includes the pelvic and vaginal muscles. Strong pelvic floor muscles can lead to stronger and longer-lasting orgasms, and can also improve sexual function.

Incorporating physical activity into your routine can also improve cardiovascular health, mental health, increase blood flow to the genital area, lead to more intense sensations during sex and enhance your overall physical and mental well-being.

By participating in sexercise, individuals can experience a wider range of sexual experiences and positions, and may also find that they have improved self-esteem and body confidence due to increased confidence in their sexual performance.

Some of the benefits it has are:

  • Boost immunity
  • Strengthen the pelvic floor
  • Manage stress
  • Improve emotional health & relationships
  • Raise self-esteem
  • Give you a few extra minutes of physical activity per day.

Improving Your Relationship and Strengthening Connection with Your Partner

Sexercise, the combination of sexual activity and exercise, can bring numerous benefits to your relationship. Not only does it help improve physical intimacy and connection, but it also promotes a stronger emotional bond between partners.

Regular sexual activity has been shown to increase levels of the hormone oxytocin, which is known as the “love hormone” and can lead to feelings of closeness and trust.

Additionally, incorporating physical activity into your sex life can increase endorphins and reduce stress, leading to a more positive and relaxed relationship dynamic.

Incorporating sexercise into your routine can be a fun and creative way to enhance your relationship and bring you closer to your partner. So, why not give it a try and see the positive impact it can have on your relationship?

Examples of sexercises

These 3 simple exercises work on strengthening your muscles and making sex more enjoyable while raising your heart rate and improving stamina. Combined with Kegel exercises and masturbation, your sex life can get to a completely new level.

Leg Abduction Pulses

Muscle group: Thighs and legs
How to do it: Perform the exercise 15 times each leg in 3 reps, with a few seconds of rest in between. This exercise helps improve blood flow and pump oxygen-rich blood to your lower body, providing energy and endurance during sex.


Side to Side Squat

Muscle group: Legs and booty
How to do it: Perform the exercise 15 times 3 reps, with rest in between. This exercise helps tone your legs and bootie muscles, giving you the strength and agility you need to explore new and adventurous positions.


Forward Bend with a Wide Leg Position

Muscle group: Stretching of the legs and bootie muscles
How to do it: Hold the position for as long as comfortable 3 times. This exercise helps increase flexibility and range of motion, which can enhance sexual pleasure and intimacy.
Fun Fact: Engaging in sexual activity can burn calories, with the average session lasting about 25 minutes and burning approximately 85 calories! So, not only does sexercise help improve your sexual performance and increase the intensity of your orgasms, but it can also contribute to your overall fitness routine.


From improving immunity to managing stress, incorporating regular sexercise can have multiple benefits. For women looking to incorporate sexercise into their workout routine, there are a variety of exercises and techniques available.

Incorporating strength training and cardio exercises can help increase blood flow, stamina, and motivation. Many resources, including videos and subscriptions such as Bellabeat Wellness Coach, are available to help guide you in incorporating sexercise into your routine. So why not add a new dimension to your workout and level up your sex life today!