You’re well aware by now of the benefits of exercise. You know: looking better, feeling better, living longer, playing harder. But here’s another one: exercise will also exponentially improve your performance in the bedroom. “Being active and engaged, that’s what great sex is based on,” says Patti Britton, a sex coach and the author of The Art of Sex Coaching: Expanding Your Practice. So, yeah, maybe that much is a no-brainer. But these reasons aren’t. So read up on why getting your ass to the gym a few times a week will having you doing a bang-up job where it counts.
1. You’ll Have Better Orgasms
When you orgasm—and this goes for both genders—you’re flexing what are called the pubococcygeus muscles, located in the abdomen. “If someone has weak pubococcygeus muscles, they may have trouble producing an erection, sustaining an erection, or becoming amply aroused enough to have an intense orgasm,” says Britton. So work that core.
2. You’ll Be More Able to Step to the Plate
“A lot of the times people fail sexually are because they’re not fit. Literally,” says Britton. If you don’t exercise and aren’t fit, “it doesn’t mean you can’t be a juicy lover, but often it means you’re simply not capable” of physically going through the motions. Whipping yourself into shape will, for one thing, open the door on sex. You can refine technique later.
3. You’ll Be Good to Go at the Drop of a Skirt
“‘If you don’t use it, you lose it,’ is real,” says Britton. “About every aspect of our bodies and wellness, our cognitive thoughts, the strength of our muscles.” So it’s not just a pubescent rhyme; apply that thinking to the way you live, and it will carry you a long way.
4. You’ll Be Able to Hold Positions for Longer
“Strength and toning are what we get out of a regular routine of exercise,” says Britton. “That translates directly into being able to have better sex,” from the simplest of reasons, like being able to hold yourself up in missionary for longer, to more complex factors that we’ll get to in what most of us would call fifteen minutes.
5. You’ll Get a Nice Endorphin Boost
When you exercise, your body releases endorphins. Endorphins, as you know, produce feelings of euphoria; you’ll have an overall better outlook on life. “We release these good feelings,” says Britton, and will bring those good feelings with us wherever we go—including the bedroom.
6. You’ll Have Higher Self-Esteem
Similarly, exercise boosts self-esteem. “We get a sense of positive self-regard,” says Britton. “So, if you know you’ve done your workout, you’re going to feel better about yourself and about bringing your body into the sexual arena.”
7. You’ll Have a Deeper Connection with Your Partner
“When we think about sex, it’s energy flowing between two people,” says Britton. Feeling better about yourself and how you look will improve your energy, leaving you free an uninhibited—ripe for having the most ecstatic sex, says Britton.
8. You’ll Go Down Better
Exercise limbers you up, from your knees and toes, all the way up to your arms and shoulder and neck. “Most people turn and move their head during oral,” says Britton. So it goes to reason that, if either partner’s neck goes stiff, you risk something else of yours going the opposite.
9. You’ll Have Fewer Cramps
And while you’re at it limbering up your neck, you should limber up everything else, as well. Regular exercise will make you more flexible. The more flexible you are, the fewer cramps you’ll get. And nothing ruins a good bone session like a limb—or worse, your back—seizing up.
10. You’ll Have Lubed-up Joints
“Having flexibility in the joints, in the knees in particular, is very important,” Britton stresses. Many of her patients complain that sex is a strain on the knees, especially in doggy style.
11. You’ll Be Able to Do It Standing Up
It’s been about fifteen minutes, right? Cool. Now we’re going to get into what we wanted to get into earlier (phrasing): new positions. “I’ve worked with couples who have wanted to have stand-up sex,” says Britton. “But stand-up sex takes a lot of strength and muscle tone.”
12. In Fact, You’ll Be Able to Do It All Sorts of Ways
Britton teaches a Kama Sutra program that features 36 positions. (And you thought there were only three…) Stand-up sex, though, as we mentioned, hard to pull off, happens to be on the simpler side of things. So if you’re not in shape enough to do that one, how will you tackle the other 35?
13. You’ll Stay In Position
“Simply put, sex takes strength and stamina,” says Britton. When it comes to sex, we typically think of stamina in terms of: How long can I last before I come? But we should also be applying that to things like: How long can I hold this position for? Or How long can I put up with foreplay?
14. You’ll Be Able to Take Yoga Moves into the Bedroom
Speaking of flexibility and new sex positions, perhaps you’ve heard of this aerobic exercise called yoga? In addition to significantly improving your flexibility and mood (and connection with your chakras, man…), yoga offers up a ton of possibilities when it comes to the bedroom.
15. You’ll Enter a Cycle of Sex
During the average session of sex, according to a study out of the University of Montreal, men will burn about 100 calories. (For women, it’s 69.) So it’s a lusty, erotic, super fun cycle; sex whips you into shape, which makes you more attractive, which leads to more sex. Man, Sisyphus really drew the short straw.
16. You’ll Have an Excuse to Spend more Time With Her
A study out of the University of Texas found that couples who work out together report more satisfying sex. So grab your partner, and get to it—so you can get at it later.