15 Best Sexercise Positions to Boost Stamina & Sexual Performance

What if working out felt this good?

Sexercise positions combine the heat of intimacy with the benefits of fitness. That’s right—your bedroom time can now double as cardio, core work, and pelvic training all in one.

If you’re looking to boost stamina, build control, and improve pleasure, these sex positions are more than just fun—they’re functional.

Whether you're here to improve your performance, last longer in bed, or simply spice things up, we’ve got you covered.

Let’s dive into the best sexercise positions and how they can transform your bedroom experience and your body.

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What Is Sexercise?

Sexercise is the practice of using sexual activity—particularly certain positions—as a form of physical exercise.

Some positions engage your core, glutes, legs, and pelvic floor, while also increasing blood flow, improving flexibility, and enhancing endurance.

And unlike hitting the gym, these movements come with immediate pleasure and partner bonding.

So, what are the real benefits of sexercise positions?

Benefits of Sexercise Positions

Here’s why you should take sexercise seriously (besides the obvious):

• Improved stamina: Holding positions and controlling thrusts engages your core and lower body.

• Better blood flow: Promotes stronger, longer-lasting erections.

• Increased flexibility: Many sex positions stretch hips, hamstrings, and lower back.

• Stronger pelvic muscles: Helps with orgasm control and prevents premature ejaculation.

• More intense orgasms: Activating pelvic and abdominal muscles amplifies pleasure.

Pair these positions with mindfulness and Kegel routines, and you’ll become a total beast in bed—and out.

Stronger pelvic muscles: Helps with orgasm control and prevents premature ejaculation—especially when paired with EjaGuard's orgasm gels for enhanced sensation.

15 Best Sexercise Positions for Pleasure & Performance

Each of these positions engages key muscle groups and boosts control.

1. Yab-Yum

Muscles targeted: core, thighs, pelvic floor
Why it works: You sit cross-legged while your partner straddles you. Rocking together builds rhythm and control while forcing core engagement.

For couples aiming to deepen intimacy and connection, this core-intensive pose pairs beautifully with our EjaGuard lubricants for smoother motion and heightened pleasure.

2. Cowgirl

Muscles targeted: abs, legs (for her), glutes (for you)
Why it works: She’s in control, which means you can focus on squeezing your pelvic floor muscles. Great for breathwork and edging.

3. Spooning

Muscles targeted: obliques, glutes
Why it works: This lazy-looking move actually limits thrusting, helping you focus on grinding and rhythm. Short strokes also make it easier to last longer.

This close-contact position allows for prolonged stimulation—perfect when paired with EjaGuard’s orgasm-enhancing gels to intensify every movement.

4. Side by Side

Muscles targeted: thighs, core
Why it works: Facing each other while lying down helps both partners control depth and speed. Great for practicing delayed ejaculation.

5. Grinding Missionary

Muscles targeted: lower abs, arms
Why it works: Instead of thrusting, you grind—forcing you to flex and hold your abs. You also maintain tension in your arms for balance.

For maximum impact, consider incorporating our delay spray to maintain composure and amplify grind-induced tension.

6. Sit on the Throne

Muscles targeted: legs, glutes, pelvic floor
Why it works: Sitting on a chair, your partner rides you in reverse. Her grinding helps with deep pelvic stimulation, while you can clench your Kegels.

Add a creative twist by using one of our sex toys during this position for extra stimulation and deeper pelvic activation.

7. Lazy Dog

Muscles targeted: arms, back
Why it works: A more relaxed version of doggy style that still lets you work your upper body. Ideal for those easing into deeper positions.

8. Coital Alignment Technique (CAT)

Muscles targeted: pelvic floor, arms
Why it works: Instead of thrusting, you press your body against hers and grind slowly. Great for practicing body awareness and G-spot alignment.

9. The Butterfly

Muscles targeted: quads, core
Why it works: She lies on the edge of the bed, legs lifted. You stand and thrust gently while using your legs and abs for controlled movement.

10. Raised Kneeling

Muscles targeted: hamstrings, glutes
Why it works: You kneel while she lies flat. It’s all about balance, breath, and rhythm. Staying upright also strengthens your core.

11. The Cross

Muscles targeted: inner thighs, obliques
Why it works: You lie sideways, she lies across you. This angle limits deep thrusts and puts your obliques to work as you rotate your hips.

12. Little Dipper

Muscles targeted: glutes, lower back
Why it works: Like Cowgirl, but she’s at a right angle to you. It's perfect for activating both partners’ core muscles.

13. The Wheelbarrow

Muscles targeted: arms, shoulders, glutes
Why it works: Think push-up meets doggy style. It’s a total body challenge that builds stamina and thrust control.

14. Standing Doggy Style

Muscles targeted: thighs, abs, back
Why it works: Both partners stay on their feet. Slow thrusts work your leg strength and make you more mindful of pace.

15. Piledriver

Muscles targeted: shoulders, abs, thighs
Why it works: Advanced and intense. You squat while she lifts her legs overhead. This is serious sexercise—great for controlled power.

Kegels: The Ultimate Add-On to Any Sexercise

Want to last longer in bed? Pair sexercise with Kegel exercises.

Kegels strengthen your pelvic floor muscles, which helps you:

• Delay ejaculation

• Maintain stronger erections

• Improve orgasm control

• Enjoy more intense climaxes

Try this daily Kegel routine:

• Slow Kegels: Squeeze pelvic muscles for 5 seconds, then release. Do 10 reps.

• Fast Kegels: Squeeze and release quickly. Do 10 reps.

• Aim for 3 sessions daily.

Tip: You can do Kegels while brushing your teeth, watching TV, or even during foreplay.

Mental Strength and Control: NoFap + Mindfulness

Sex isn’t just physical. It’s also mental.

Practices like NoFap (abstaining from porn and masturbation) help some men build better focus and control over arousal.

Here’s how mental discipline boosts your sexercise results:

• Improved self-awareness

• Less over-excitement

• Greater appreciation for partner intimacy

Plus, mindfulness techniques like breath control and body scanning during sex can help delay climax and enhance sensation.

Tips to Maximize the Benefits of Sexercise

Make the most of your next bedroom workout with these tips:

• Stretch before & after: Loosen up your hips and lower back

• Focus on rhythm over speed: Slow down for more control and pleasure

• Stay hydrated: Yes, even for sex

• Breathe deeply: Increases stamina and lowers anxiety

• Use lube: Reduces friction, prevents soreness

• Add resistance: Try holding positions longer to engage more muscles

Final Takeaways

Sexercise positions aren’t just steamy—they’re strategic.

They build muscle, improve stamina, and elevate pleasure—for you and your partner.

Mix in pelvic floor training, mental discipline, and a bit of creativity, and you’ll become a stronger, more confident lover.

So next time you want a workout, skip the treadmill. Hit the bedroom floor instead.

Ready to level up? Explore EjaGuard’s delay spray and natural lubricants to take your sexercise routine to the next level.

FAQs About Sexercise Positions

1. What are sexercise positions?
Sexercise positions are sexual positions that engage your core, legs, or pelvic muscles, offering both pleasure and physical benefits like better stamina and performance.

2. Can sexercise really improve my stamina in bed?
Yes. Positions that require strength, balance, or rhythm help train your body for longer-lasting sessions.

3. Which position is best for beginners?
Spooning or grinding missionary are easy to start with and great for building control without strain.

4. Do sexercise positions help with premature ejaculation?
They can. Positions that limit thrusting, combined with Kegels and breathwork, can help improve climax control.

5. Should I combine sexercise with Kegels?
Absolutely. Kegels strengthen the muscles used during sex, making any position more effective and pleasurable.