Want to give your sex life a little boost? It's simple exercise.

Exercise increases energy, tones your
muscles, burns fat and improves your
mood and self-image.

But for more reasons than you may know, exercise can also improve your sex life. You’re only one workout away from a better sex life.

For instance, research shows that if you burn as little as 200 additional calories a day (about 20 minutes of exercise), you can lower your risk of erectile dysfunction. It will also help you enjoy sex more and be sexually aroused easily.

In addition to cardio and strength training, stretching also loosens you up,
enabling you to experiment with different positions.

So even if you already have a pretty great sex life, try incorporating these exercises and stretches into your workout routine and reap the benefits in the bedroom.

1. Kegels.
Kegels are a beneficial exercise both
for men and women. They improve
endurance and control by toning and
strengthening the pubococcygeus (PC)
muscles (the muscles that stop the flow of urine) and the perineal muscles (the muscles that support erectile rigidity and provide the power behind ejaculation).

Start by interrupting the flow of urine
when going to the bathroom to get familiar with the PC muscles.

Once you’re familiar with them, your
goal will be to progressively increase
the squeeze duration,intensity and
number of reps until you tire.

But when you do them, don’t hold your
breath, push dowighten your stomach,
buttocks or thigh muscles.

Work up to five-second squeezes,
relaxingetwee< /li>n each contraction,
for 10 to 20 reps.

Plank Pose.
Holding a plank is one most effective
ways to increase your endurance and
stamina at the gym and in the bedroom.

Planks give your arms staying power for missionary or other on-top positions.

They also strengthen your core, which helps to improve thrust and supports your back to prevent injury.

Start at the top of a push-up with your
hands shoulder-width apart, arms strong and pelvis level.

Press your body straight, extending your legs back and keeping your arms strong.
While there, engage the abs, squeeze
the inner thighs and butt cheeks together, tighten the quads and press
the heels back so the feet are flexed.

Hold for at least 20 seconds and work
up to two minutes at a time.

Do one to 10 reps a day, depending on the length of your plank holds.

To modify the pose, you can do your
plank on your knees.

Be sure your forearms are on the floor and your elbows are directly under your
shoulders throughout the hold.

For a more advanced version, raise
one foot a few inches off the ground
and hold for 10 seconds, then switch
legs without compromising your form.

Push ups.
Just like planks, push-ups strengthen
your upper body and core, providing
increased all-around endurance and
enabling you to rock those on-top
positions during sex. If you commit to
doing them regularly, you’ll notice a
difference in your staying power, your
ability to maintain a strong thrust and
your overall core and upper-body
strength during sex.

Start in a plank position.
Make sure your body is straight.

Lower your chest until it almost
touches the floor and slowly push
back up to the starting position.

Avoid hunching your shoulders into your
neck by lengthening out of the crown
of the head to create space between you head and shoulders.

Do as many of these as you can manage at least twice a week.

To make push-ups easier, separate
your feet to hip-distance apart or do
push-ups on your knees.

Or if you want to make them harder, place your feet on a step or bench.

For added intensity, bring your feet
together and your hands in slightly.
Try adding a clap between push-ups
or do one-armed push-ups if you’re
feeling really strong.

Squats .
Squats are great for toning and
shaping the legs and booty. But all
that blood pumping below the waist
can also improve your ability to become aroused during sex. Squats are known to increase testosterone levels and to increase blood flow to the pelvic region (making orgasms more intense), they’re an incredible exercise for enhancing sex.

They’ll also strengthen your lower body for a more powerful thrust both while
you’re on top and while your partner
is on top.

Stand upright with your feet shoulder-
width apart Feel free to use
dumbbells while doing this exercise.
Bend at the hips and knees to squat as
low as you can while keeping your
back straight.

Be sure to keep the
knees from passing in front of your
toes to protect your knees and leg
muscles from injury.

Bend at the hips and knees to squat as
low as you can while keeping your
back straight.

Drive through the heels and you will
naturally lean forward a bit in the
upper body for balance. Slowly rise to
standing as you lower your arms back
down to your sides to complete one
rep. Do at least 150-30 reps.