Low Libido (low sexual desire) is a common concern that affects numerous adults, regardless of gender or age. Therefore, it is essential to recognize that you are not alone in dealing with such sexual issues. Several medication-free, natural strategies can help increase libido, with regular exercise rising as one of the most sustainable and efficient solutions.
Engaging in exercises like Kegels, swimming, yoga, or mental exercises can improve blood circulation, balance hormones, and overall mental well-being. All of these factors are equally essential for sexual satisfaction and a better sex drive.
In this article, we’ll discuss the exercises mentioned above to increase libido in both men and women. You’ll also find tips to enhance outcomes of natural libido improvement techniques.
Cardiovascular exercise
Cardiovascular health is closely associated with Low Libido because a healthy vascular (related to blood vessels) and heart system ensures better blood flow to reproductive organs. Regular aerobic exercises support this circulation activity, ensuring that genital tissues receive proper nutrients and oxygen. All of this contributes to enhanced stamina and sexual satisfaction.
The benefits of cardiovascular exercises include lower stress levels, hormonal balance, increased energy levels and confidence, and a lowered risk of chronic diseases that can impact sexual function.
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These exercises include:
- Swimming: To improve stamina and reduce stress, swim for at least 30-45 minutes at a comfortable pace, 3-4 times a week. According to a study published in the Int J Sex Health in 2022, male and female masters athletes (the ones aged 35 and older), including master swimmers, showed greater involvement in sexual activities and more frequent sexual desire than the general population..
- Running: Run daily for 20-40 minutes at a steady pace. It will help support sexual health. Additionally, running is known to increase cardiovascular strength, as well as balance testosterone levels.
- Jogging: It is a mild alternative to running, known to boost energy levels and support blood circulation. Jog daily for 20-30 minutes, which is considered enough to develop endurance.
- Biking: Cycle for 30-40 minutes at a pace that will increase the heart rate. It mainly improves pelvic blood flow and lower-body strength.
Pelvic floor workouts
Pelvic floor muscles have a direct link with libido since they are involved in controlling erections, ejaculation, and orgasm intensity. A strong pelvic floor can lead to more intense orgasms and better arousal. Therefore, regular pelvic floor workout helps improve sexual satisfaction and increase core stability.
Benefits include boosted confidence, improvement in bladder control, low sexual pain, and high sensation. These exercises mainly include:
- Kegels: Contract the pelvic muscles (the ones responsible for stopping urination) for 5 to 10 seconds, and then release. Repeat 10-25 times per session, twice to three times a day. This process is known as Kegels, and it strengthens the pelvic muscles. It can also help manage Premature Ejaculation in men.
- Bridge pose: A bridge pose strengthens the glutes, pelvic floor, and lower back. To do this, lie on the back, bend the knees, and lift the hips. Squeeze the pelvic muscles and glutes (hip muscles) for 10-15 seconds while maintaining this position, then slowly lower down. It is to be repeated 8-12 times.
- Pelvic tilts: This exercise promotes better muscle coordination by strengthening the pelvic floor and lower abdominal muscles. Pelvic tilts are easier to perform. Lie on the back with feet flat, and lift the pelvis. Contract the pelvic floor for 5 seconds before relaxing. Repeat this process 10-15 times.
Stretching and yoga
Both stretching and yoga help lower stress, reduce stiffness, and improve body flexibility. These improvements contribute to enhanced sexual function. These two techniques also enhance mindfulness, enabling a deeper emotional connection during sexual interaction and increased body awareness.
Other benefits include improved mood, increased blood flow to the pelvic region, and better intimacy. Some effective yoga poses, involving stretching as well, include:
- Cat-cow pose (Bitilasana Marjaryasana): This pose improves circulation and spinal flexibility. Perform it on all fours (hands and knees). Round and arch the back alternatively and repeat 10-15 times. It will warm up the pelvis and spine.
- Cobra pose (Bhujangasana): Cobra pose strengthens the lower back and pelvic area. To perform this pose, lie on the stomach with hands under the shoulders. Next, lift the chest upwards with the pelvis grounded. Hold the position for 15-20 seconds and repeat 4-5 times to increase pelvic circulation.
- Butterfly stretch (Baddha Konasana): This is a stretching pose that improves flexibility. Sit on the floor and bring the soles of the feet together, letting the knees fall open to the sides. Hold the stretch for 30 seconds to 5 minutes to lengthen the groin, hips, and inner thighs.
Strength training exercises
Strength training can help manage Low Testosterone (Low T), which contributes to low sexual desire and reduced stamina. It enhances muscle strength to enable increased endurance and support sexual positions in men and women.
Additional benefits include stronger bones, high self-esteem, and overall enhanced sexual function. Exercises include:
- Squats: They strengthen the pelvic region, glutes, and thighs. To do a squat correctly, stand with your feet shoulder-width apart, lower your hips while keeping your knees behind your toes, and raise the back up. Perform 3 sets of 10–15 repetitions to support better blood circulation.
- Bench press: It builds both upper-body strength and confidence. To do a bench press, lie on a bench and lift weights until the arms are fully extended. Next, lower the arms slowly. Do 8-12 reps for good results.
- Deadlifts: It involve major muscle groups of the body. Lift the weight from the ground while maintaining a straight posture. Do 8-12 reps to improve overall stamina and power.
Mental exercises
It is clinically suggested that feelings of worthlessness or guilt, depressive mood, and Anhedonia can not just lower but eliminate libido. Therefore, mental health and emotional balance are directly linked to sexual desire in men and women. A positive mindset is crucial for enabling healthy conversation between partners and interest in sexual interaction.
Mental exercises benefit by decreasing performance anxiety, improving mental well-being, and promoting emotional connection. Such exercises generally involve:
- Meditation and mindfulness: To create mental calmness, shift focus to breathing and let go of distractions. Moreover, do meditation daily for 10-15 minutes to enhance focus and lower stress.
- Open communication with partner: Have honest conversations with the partner regarding sexual needs and issues to improve emotional intimacy and build trust. It will further help reduce anxiety related to sexual performance.
- Focus on pleasure: Focus more on sensations and enjoyment during sexual activity, rather than performance pressure. This practice will increase mindfulness and improve satisfaction.
Tips to improve results
While exercises can significantly increase libido in both men and women, their effectiveness and outcomes will depend on the approach toward overall lifestyle. A few safety tips and mindful habits can help get more successful and desired results. Tips are as follows:
- Be consistent; exercise daily for at least 30 minutes, 5 times a week.
- Focus on proper hydration, stress management, and a consistent sleep routine to complement the exercise routine.
- Consult a professional before beginning any new exercise to avoid injuries.
- Avoid overtraining, as it can lead to excessive fatigue, which is a contributing factor to reduced libido.
- It is important to remember that exercise alone is not enough. A healthy diet and avoiding activities like smoking and alcohol consumption, which can disrupt hormonal balance, will help achieve optimal results.
- In case of any underlying health issues, consult a doctor to ensure that any physical activity does not interfere with physical workout.
Conclusion
Exercises to increase libido in men and women include running, deadlifts, Kegels, yoga, and mental exercises like practicing mindfulness. These are research-backed ways to improve confidence and increase sexual stamina by restoring libido.
Pelvic floor and cardiovascular exercises enhance blood flow, while yoga helps lower stress and increase relaxation. Strength training improves overall body stamina, while mental exercises manage performance anxiety and negative thoughts.
Consistency and safety are key to getting successful outcomes from exercises. Stick to a healthy diet, consult a professional to avoid injuries, and don’t overtrain. Always consult a doctor if you have any chronic health conditions to prevent complications. Ultimately, with the right knowledge and proper precautions, one can use natural approaches to address sexual issues effectively.
Frequently Asked Questions
Which exercises release the most testosterone?
Exercises that release the most testosterone include High-Intensity Interval Training (HIIT) and resistance training (weightlifting). HIIT involves short rounds of intense activity, such as cycling or sprints, followed by brief rest periods. Weightlifting boosts testosterone because it involves large muscle groups simultaneously.
What creates a high libido?
A high libido is created by a combination of various factors, including biological, psychological, physical, and lifestyle factors. These all work together to support sexual health and performance. Key contributors include cardiovascular health, which ensures proper blood flow, and balanced hormone levels to boost sexual interest.
How to increase libido in women?
Libido in women can be increased through improving overall emotional, physical, and hormonal well-being. Regular exercises like hip circles, which involve rotating the hips while standing, improve flexibility and warm up the pelvis. Moreover, open communication with a partner and better sleep support arousal. A healthy diet can also play a supportive role.
What are the symptoms of low libido?
The symptoms of low libido include reduced desire to engage in sexual activities, weak sexual arousal, and decreased thoughts about sexual interactions. Physical symptoms can include Erectile Dysfunction in men and vaginal dryness in women.
Do gym girls have higher libido?
Yes, gym girls who regularly engage in physical exercise usually have a higher libido compared to those who are physically inactive. Exercises are known to boost blood flow to the genitals, which is necessary for arousal and sexual response.
Does the Hindu push-up increase testosterone?
Yes, Hindu push-ups can increase testosterone levels because they are a full-body exercise that improves endurance, muscle strength, and overall fitness. These are traditional push-ups rooted in ancient India. The exercise involves movement of the triceps, chest, shoulders, and core. This stimulates hormonal production, including testosterone.
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