Improving sexual performance can be supported by a combination of physical exercises, which improve endurance, strength and cardiovascular health. Here are some specific exercises that can help:
Kegel exercises
- Objective: to strengthen the pelvic floor , improving ejaculation control and erection quality.
- How to do them: Identify your pelvic floor muscles by stopping your urine flow midway. Once identified, contract these muscles for 3-5 seconds, then relax for the same amount of time. Repeat for 10-15 repetitions, 2-3 times a day ( Prokegel ).
Squats
- Goal: To strengthen the legs and glutes , improving stability and overall strength.
- How to do them: Stand with your feet shoulder-width apart. Slowly lower your body as if you were sitting in a chair, keeping your back straight. Push up through your heels. Perform 3 sets of 12-15 reps ( hingehealth ).
Plank
- Goal: Strengthen the core, improving stability and endurance .
- How to do them: Get into a plank position (similar to a push-up) with your forearms on the floor. Keep your body in a straight line from head to toe, contract your abdominal muscles and hold the position for 30-60 seconds. Repeat 3 times ( Man Flow Yoga ).
Bridge
- Goal: Strengthen the glutes and pelvic floor .
- How to do them: Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up, squeeze your glutes and hold for a few seconds. Slowly lower your hips and repeat. Do 3 sets of 10-15 reps. Menskool offers a detailed guide on how to do this exercise correctly ( MensXP ).
Cardio (running, swimming, cycling)
- Goal: Improve cardiovascular health , essential for maintaining an erection and improving sexual stamina.
- How to do them: Spend at least 30 minutes a day, 3-4 times a week, doing cardio exercises like running, swimming, or cycling.
Stretching and yoga
- Goal: Improve flexibility, reduce stress and improve blood circulation .
- How to do them: Yoga poses such as the "Cobra Pose" (Bhujangasana) or the "Downward Facing Dog Pose" (Adho Mukha Svanasana) are particularly helpful. Practice these poses 3-4 times a week.
Additional Tips to Improve Sexual Performance
Maintain a healthy diet
Fruits, vegetables, nuts, and foods rich in antioxidants can improve blood circulation and overall health.
Get enough sleep
Rest is essential to maintaining high testosterone levels .
Reduce stress
Stress can negatively affect sexual performance. Techniques such as meditation or deep breathing can be helpful.
Supplements to improve sexual performance
Supplements based on medicinal plants such as Panax ginseng , Tribulus terrestris , Andean Maca and micronutrients arginine , zinc , vitamins and minerals can effectively support the exercise program suggested in this article.
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