1. Kegels
Sets and reps: 3 sets of 30 reps, 3 to 4 times a week
Why: These are without a doubt the best exercises for sex, so if you one have time for a one-move workout, make sure this is the move you choose.
How to do them: Squeeze the muscles that you would use to stop the stream of urine and hold the contraction for 1 to 2 seconds (concentrate on only using your pelvic muscles, and not your glutes, thigh, or hip muscles). Release.
2. Barbell hip thrusts
Sets and reps: 3 sets, 10 reps
Why: Hip thrusts will improve your hip mobility, glute strength, as well as your thrust capacity, which can be quite useful during sex, for obvious reasons...
How to do them: Lie with your upper back resting on a bench and your feet flat on the floor in front of you. Rest a barbell on the crease of your hips and raise your hips until your body forms a straight line from your shoulders to your knees. Hold for a count and then slowly return to the starting position.
3. Front squats
Sets and reps: 3 sets, 8-10 reps
Why: Compound exercises target your body's biggest muscles. The National Strength and Conditioning Association found that compound moves — which also include the deadlift and bench press — elicit a huge hormonal response, sending your testosterone levels soaring. This can help you have longer, more powerful orgasms.
How: Stand with your feet shoulder-width apart holding a barbell across your upper chest. You can either support the weight on your fingers, with wrists extended, or cross your arms to support the weight. Taking care to keep to not arch your back, push your hips back and bend your knees to lower your body until your thighs are parallel to the floor. Drive your heels into the floor to push yourself explosively back up to the start position.
4. Kettlebell Swings
Sets and reps: 3 sets, 10-15 reps
Why: Research from the Harvard Medical School suggests that a strong pelvic floor region "enhances rigidity during erections and helps stop blood from leaving the penis". The kettlebell swing will help strengthen your posterior chain and pelvic region, helping you last longer and be more active during sex. It can also improve cardiovascular function.
How: Stand with feet set wider than shoulder-width and bend your knees to grab the kettlebell with both hands. Drive your hips, keep your back flat swing the weight up to shoulder height. Return to the start position and repeat without losing momentum.
5. Squats
Sets and reps: 3 sets, 10 reps
Why: Strength exercises can increase your testosterone levels, but squats can also increase blood flow to the pelvic region, making orgasms more intense.
How: Stand with your feet shoulder-width apart. Start the movement by bending your knees and sitting back with your hips. Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.
This article originally appeared on Men's Health UK.
RELATED: This Is How Many Men Actually Suffer From Premature Ejaculation