A healthy body and a perfect sex life are inseparable. The way to experience a perfect sex life is to develop a varied exercise routine. Here are 7 workouts you might consider adding to your own training program. 1, aerobic exercise Aerobic exercise (brisk walking, jogging, running) has been shown to significantly improve the sexual function of men. A recent study of white and black men found that regardless of race, men who loved exercise had better erections and sexual function than their peers. Other studies have reported that 30 minutes of moderate to vigorous exercise per day reduces the chances of erectile dysfunction in men by 43%. 2, basic exercises Push-ups and sit-ups will exercise the muscles you use during sex – shoulders, abdomen and chest. If you can’t do standard push-ups, you can do 1 push-up on your knees. Over time until you can do 10, at least hold the flat support for 20-30 seconds. 3, high-intensity interval training (HIIT) As you get older, you need to train hard to get a better workout. You also need a workout program that brings maximum results in a short period of time. HIIT is a form of exercise that relies on a combination of fast, all-out effort and a series of movements done in a short period of time. For example, do sprints, rowing or 45 seconds of bobbing, then rest for a minute and repeat 8 to 10 times. HIIT can increase total testosterone levels and improve aerobic capacity, which translates into greater endurance. HIIT can also increase free testosterone levels. In my training program, I do HIIT three times a week. 4, Kegel training You can do Kegel training anywhere, anytime, without breaking a sweat, and no one will notice. People usually think of Kegel training as a woman’s workout, but it’s actually just as beneficial to a man’s sexual health. If you take a sudden pause while you pee, then you’ve worked your PC muscle. I practice this squeeze (tighten for 10 seconds, then relax and repeat 8 or more times) multiple times a day, which works the pelvic floor muscles, helps delay ejaculation, controls your orgasm, and experiences better sexual pleasure. Set an alarm clock to remind you to exercise first thing in the morning. Trust me, it really works. Make sure you do this even if you don’t take several other suggestions! (One warning – do not do Kegel exercises if you have prostatitis or CPPS [chronic pelvic pain syndrome]. It will increase your pelvic pain.) 5. Lifting weights Lifting weights (resistance training) can increase testosterone levels while improving your upper and lower body strength and improving stamina. In a study conducted on older men, resistance training increased testosterone levels in active muscles. The best results were seen in the legs and quadriceps, which are large muscle groups. 6, stretching I have found that some extension exercises like “pelvic stretching” can enhance your orgasm and be flexible and less prone to injury during lovemaking. You can do this: wear comfortable clothes, lying on the floor. Place your feet on the floor slightly apart, bend your knees and place your arms at your sides. Inhale while tightening your abdomen and hips, and lift your buttocks until your back is straight. Hold this position for 10 seconds or more, then exhale and lower your body. Repeat several times. 7, Yoga Yoga can strengthen the pelvic control muscles, increase flexibility and energy. Elbow balance, shoulder inversions and arches can strengthen your pelvic muscles, while triangle pose, pigeon pose and standing forward bend can improve flexibility. In a recent study of 65 men between the ages of 24-60, after 12 weeks of yoga, there was a significant increase in “male sexuality factor” scores for orgasm, ejaculation control, erection, confidence, sexual satisfaction, desire and performance. Basically, this means that all those who did yoga in the test had a better sexual experience as a result of their yoga practice. There are many components to a good sex life – physical, emotional, nutritional and mental. Exercise is the best way to maintain physical health, and it also contributes greatly to better sexual behavior and stronger erectile function in men.