The best exercises for a “sex marathon”: strength, stamina and mobility

Core strength, stamina, glutes and hip mobility are a starting point for moving more comfortably, including during intimacy. Here are 13 exercises to choose from based on your level, along with a practical distinction between strengthening and relaxing the pelvic floor.

“Marathon” is a playful way to talk about stamina. During intimacy, you can slow down, change position or stop whenever you need to.

Start with a few familiar movements and make them gradually more challenging. Leave time to recover, especially if you are returning to exercise after a break.

The exercises below cover five areas: core, cardiovascular endurance, pelvic floor, glutes and hip mobility. Some work on more than one area at a time.

What exercise can offer

Aerobic activity and muscle strengthening are part of WHO guidance on general health. Exercise gives you a way to get used to effort and discover which movements feel comfortable. The quality of intimacy also depends on comfort, desire and communication.

Core: trunk control

The core includes muscles that help control your trunk and pelvis. In planks and raises, aim to move slowly and breathe through a range you can control.

Cardio: building stamina

Brisk walking, cycling and dancing are examples of aerobic activity. If you are new to exercise, start at a manageable pace. Jumps and mountain climbers are more demanding, and you can swap them for lower-impact options.

Pelvic floor: contraction and relaxation

The pelvic floor is a group of muscles at the base of the pelvis. A Kegel exercise pairs a contraction with a full release. Breathing normally and noticing both phases matters more than hitting a repetition target.

Repeated contractions may be unsuitable if these muscles have trouble relaxing. If you have pain during sex, difficulty relaxing the area or other persistent symptoms, speak with a healthcare professional or pelvic health physiotherapist.

Squats and pelvic comfort

A squat strengthens the legs and glutes. You can start with a chair as a guide and choose a comfortable depth. Stop if the movement causes pain. Pain during sex can have different causes and deserves an individual assessment.

Glutes: support and control

Bridges, lunges and deadlifts work the glutes through different movements. They let you practise hip extension, single-leg control and hinging forwards.

Hips: mobility without forcing it

The lizard, figure-four and frog stretches explore hip mobility. Look for a gentle stretch that allows you to breathe normally. Reduce the range or choose another variation if you feel discomfort in your knee, hip or back.

13 exercises to choose from

Choose a few exercises based on what you want to practise that day. Hold mobility positions for a few breaths. For strength work, stop when you lose control of the movement.

1. Plank

Set your hands or forearms under your shoulders and keep your trunk steady as you breathe. Rest your knees on the floor or place your hands on a bench for an easier version.

2. Leg raises

Lie on your back with your knees bent. Raise and lower your legs slowly, reducing the range if you lose control of your back. Straighten your legs once you can control the movement.

3. Opposite arm and leg lowers

Lie on your back with your arms and knees raised. Slowly lower one arm and the opposite leg, return to the centre and switch sides. You can begin by moving just one leg at a time.

4. Jump squat

Start in a shallow squat, make a small jump and land softly with bent knees. For a lower-impact version, rise onto your toes instead.

5. Mountain climber

From a high plank, draw one knee towards your torso, return the foot to the floor and switch sides. Start slowly and place your hands on a stable raised surface if you want less load.

6. Kegels, if appropriate for you

In a comfortable position, imagine holding in wind and gently lift the pelvic floor. Then let go completely and pause briefly. Keep breathing freely and seek individual guidance if you have symptoms.

7. Squat

With your feet planted, send your hips back as if sitting down and bend your knees as far as feels comfortable. Stand back up with control. A chair can help guide the movement.

8. Glute bridge

Lie with your knees bent and feet flat. Press through your feet and lift your hips until you feel your glutes working, keeping your back from arching. Lower slowly.

9. Deadlift

Practise the motion without weight before using a barbell. Send your hips back with your knees slightly bent, then stand up. Keep any weight close to your body and get help with technique if you are new to lifting.

10. Lunge

Step and bend both knees as far as you can while keeping your balance. Return to the start and switch sides. Use a wall for support if it helps you control the movement.

11. Lizard stretch

From a lunge, place your hands inside your front foot. You can rest your back knee on the floor and raise your hands on blocks. Stay where you can breathe comfortably, then switch sides.

12. Figure-four stretch

Lie on your back with your knees bent and rest your left ankle on your right thigh. If it feels comfortable, hold your right thigh and draw it towards your chest.

Breathe for a few moments, release and switch sides.

13. Frog stretch

Start on your hands and knees on a mat and slowly widen your knees within a comfortable range. Return to the centre gently. Use the figure-four stretch if this position feels uncomfortable.

Bring what feels good into intimacy

If an exercise helps you notice when you tense up or hold your breath, take that awareness into intimacy. Tell the other person what feels comfortable and make room for pauses, changes in pace and different preferences.