Cardio

Getting your heart pounding with a physical workout can also pump up the pleasure for you and your partner. Cardio exercises, from brisk walking to jogging or cycling, raise your heart rate and increase blood flow to everywhere in the body - including the nether regions. The result, according to research, is stronger erections for men, and greater arousal for women.

Swimming

Researchers in the US found that male and female swimmers in their 60s had similar levels of sexual activity to people who were 20 years younger. Swimming has many benefits for your sexual performance including:

• Building endurance
• Boosting blood flow
• Improving strength and flexibility
• Reducing stress levels

Also, being overweight can adversely affect your sex drive. So, as swimming burns a lot of calories, it will help keep you trim as well as boost your libido.

Core and abs workout

• Strengthening your core can have a significant impact on your sex life. As well as making you generally stronger, powerful abs can help you support the weight of your partner during sex without over-extending your back muscles. Good core exercises include:
• Crunches
• Push-ups
• Rolling a stability ball in and out with your feet, while in a push-up position and keeping your back straight.

Frog squat

The frog pose or squat is an intense hip-opening exercise that stretches the inner thighs, groin and hips. The benefits for your sex life include increased flexibility, balance and reduced stress.

Hinge

This position may be "favourable” for a woman as it makes it easier for deep penetration, which may also increase the likelihood of an orgasm. To practise leaning back without your back or legs giving out, reach back at a 45-degree angle for a few seconds before returning upright, and repeat. The move is subtle but creates a lot of staying power – just be careful not to topple over backwards!

Pelvic floor exercises

Pelvic floor exercises involve contracting and relaxing your vaginal muscles. They were developed to treat urinary incontinence – especially during and after pregnancy. However, supple vaginal muscles are important for sexual pleasure and may also help trigger more powerful orgasms. Men can also benefit from these exercises as stronger pelvic floor muscles can help prevent premature ejaculation. However, research shows most people don’t do them correctly. If you’re a woman – you should feel a pulling sensation as you squeeze your finger inside your vagina. Men should see the penis lift up when the motion is correct.

Plank

Plank exercises work upper arms, abs, obliques, thighs and buttocks. These are the important stabilising muscles if you’re having sex on all fours. Strength in these muscles also helps you stay close while transitioning from one move to another. Practise once a day and aim to hold the plank for 60 seconds or longer. You can start on your knees if it’s too difficult on your toes, until you build strength.

Cat/cow stretch

Rounding down and arching up mimics the movement of sex on all fours. It can be used during foreplay and helps flex your spine. It can also improve rhythmic breathing and focus - so that your mind stays in the moment. Move in a slow, rhythmic, steady flow, breathing in as you round up (cat stretch) and breathing out as you arch downward (cow stretch).

Bridge pose

This move can improve a woman’s pleasure by improving strength, stamina and endurance. This, in turn, creates resistance to a man’s pelvic thrusts. It works by strengthening the lower back, buttocks and hamstrings. Powerful pushes can be exhausting if you're out of shape. Pelvic thrusts also help sculpt your bottom, so you feel good and look good.

Together forever

Partners who sweat together stay together, so use exercise as a way to bond and seal your relationship. Studies also show that challenging physical activities trigger arousal and may make you more attracted to your partner after a workout. Coordinate your movements, so that you run or cycle at the same pace. This may help strengthen your emotional bond even further.

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• 19 secrets women wish you knew
• 18 secrets men wish you knew
• Quiz: Is your sex life ageing well?
• Sex drive killers
• Sex myths and facts for men
• Sex tips for women