It’s no secret that exercise benefits a person in myriad ways - from weight management and disease prevention to a boost in mental well-being, exercise is a staple of preventive treatment as well as a way to manage several physical and mental health conditions. But what some don’t know is that exercise can lead to better sex as well. This article will discuss different exercises that equip a man to make the most out of intimate sessions for both himself and his partner. Some exercises benefit penis health and function, while others enable a man to thrust, maintain position and support his partner better.

1) Cardio

Any form of cardiovascular exercise is likely to impact penis health because erectile function depends on ample blood flow to the penis. Cardiovascular workouts strengthen the heart and lungs, ensuring that the circulatory system is capable of pumping plenty of oxygenated, nutrient-rich blood throughout the body. Maintaining cardiovascular health could mean maintaining erectile function into old age.

There are many options for cardiovascular exercise. Some men like to use a machine, such as the elliptical, while others prefer to go for a jog outside; others may opt for brisk walking, while still others enjoy doing a variety of exercises, such as jumping rope, jumping jacks and mountain climbers, from the comfort of their own homes. Shoot for 75 minutes of high-intensity cardio per week, or 150 minutes of moderate-intensity cardio.

2) Bowing Push-Ups

Strong arms allow a man to hold himself up longer when he’s on top in the missionary position. Men may wish to begin with regular push-ups, then work up to this variation. To perform the bowing push-up, a man begins in standard push-up position, but keeps his elbows close to the ribs when lowering himself a few inches from the ground. Then, he lowers his hips while contracting his gluteal muscles, straightens his arms and lifts his head and shoulders. He should take a pause before lifting his hips to starting position. Shoot for 10 of these to start with.

3) Hollow Bridge Hold

When a woman is on top, it may seem like it’s time for a man to rest. However, he can better support her and provide her more pleasure by thrusting from below. This requires a good amount of hip strength.

To perform the hollow bridge hold, a man lies on his back with his arms slightly off to the side, palms facing down. He then presses his heels and palms into the ground and raises his hips, making sure to squeeze those gluteal muscles. Hold the position for 15 seconds to start, adding 15 seconds on as strength increases.

4) Planks

Overall core strength is important for a man’s thrusting ability, and planks are a good way to build that strength. The standard plank, in which a man faces the ground, supporting himself with his toes and forearms on the ground, builds strength in the abdominals, buttocks, legs and lower back - all important thruster muscles. As an added benefit, the plank also works muscles in the arms and shoulders, equipping a man to support himself longer in the missionary position.

5) Kegels

Kegels work the pelvic floor muscles, which comes with a host of sexual benefits from improving the quality of orgasms to enabling a man to better control when he ejaculates. A man can locate the targeted muscles by stopping his flow of urine mid-stream. Contracting those muscles for about 5 seconds at a time, in reps of 10 a few times a day, may improve a couple’s sex life.

The penis gets a workout of its own during sex and, like the muscles of the body, it needs time to recover. The nerve endings of sensitive skin can become deadened after high exposure to friction; another problem that may occur is raw, sore skin. To combat these difficulties, a man may consider using a penis health cream (health professionals recommend Man1 Man Oil). The neuroprotective ingredient acetyl L-carnitine may help restore lost sensitivity to the nerves, while moisturizers such as Shea butter and vitamin E keep skin smooth and supple.