If you want to spice up your sex life, try adding squats to your routine.
From firmer glutes to stronger quads, this popular exercise is well known for its benefits in toning your lower body.
But what many don’t know is that it may also help in the bedroom.
In this article, we’ll take a look at the possible benefits of squats sexually.
We also discuss how to do them correctly, variations you can try, and much more.
How squats can enhance your sex life
Because squats target the lower groups of muscles, they encourage a lot of blood flow below the waist, which can result in loads of sexual benefits for both men and women:
1) Enhanced sexual performance
Squats are a form of resistance training that uses the weight of your body against the force of gravity to build muscle strength and endurance.
Resistance training of the lower body can lead to changes that improve blood flow, tone muscles, and balance hormones, all of which may improve sexual performance.
2) Improved erectile function
Research shows that squats may increase the production of nitric oxide, a substance that dilates blood vessels and enhances circulation.
Increased blood circulation from these exercises may heighten female arousal and support male erectile function.
3) Boosted libido
Squats use large muscle groups, which may stimulate the release of hormones that are essential to sexual desire.
Studies show that certain squat routines may raise testosterone levels in men and help enhance their libido.
4) Better orgasms
In addition to your thigh and butt muscles, squats can also strengthen muscles in your pelvis and groin.
Improved pelvic muscle strength may help enhance sexual sensations and orgasmic intensity.
A stronger pelvic floor may also help prevent or improve conditions like coital incontinence.
5) Increased stamina
As mentioned, squats can help you strengthen a large combination of muscle groups. By working multiple muscles at once, squats increase heart rate and oxygen consumption, which promotes cardiovascular endurance.
All these contribute to improved sexual stamina.
6) Increased flexibility
Squats may help improve the flexibility of your hip and knee joints, which is beneficial for various sex positions.
7) More sexual confidence
The connection between squats and sexual confidence boils down to the positive effects they can have on self-worth and body image.
How to do squats properly
As with all other exercises, to reap the maximum benefits of squatting, you need to be sure that you are doing it properly.
Here are some tips:
- Keep your feet shoulder-width apart with your toes slightly pointing outwards.
- Maintain a straight back and keep your chest up when you bend down. This prevents your upper body from rounding up and putting stress on your spine.
- Stop bending down when your thighs are parallel to the floor. Some people with higher joint mobility and flexibility can do deep squats and go further than that. But don’t force yourself to squat lower than you can go.
- Keep your feet firmly on the floor throughout the squat and engage your core muscles during the movement.
- When standing back up, use your heels (not the tips of your toes) to propel your body upwards. This engages your hamstrings and your glutes more.
- Keep in mind that as you drive up using your heels, your upper body will instinctively slant a bit forward for balance.
- Do 10 to 15 repetitions of these movements. As a beginner, doing up to three sets of these reps three times a week is a great start.
- Stop if you feel any pain or discomfort that could be a sign of injury.
- Squat with an instructor who can help check your posture and technique.
Different types of squats you can try
There are lots of squat variations you can try. To keep things interesting and get the greatest benefit, you can do routines with a combination of different variations.
Body weight squats
All you need for these squats is your body weight – no equipment or additional resistance is needed.
Basic squats
- To begin, place your arms at your sides, toes pointed slightly out, and feet shoulder-width apart.
- Beginning with your hips, bend your knees, recline as though you are going to sit, and raise your arms in front of you.
- Make sure your back remains straight, and your knees do not bend inward.
- Once your thighs are parallel to the floor, pause and lift your heels to resume the movement.
Wall squats
- Place your feet about 12 inches away from the wall while standing with your back to the wall.
- As you lower yourself into a squat, maintain your back against the wall the entire time.
- When your thighs are parallel to the floor, stop. To begin again, push up through your heels.
Weighted squats
You can push yourself further by increasing the resistance in your squats with dumbbells, a barbell, or a kettlebell.
Adding these weights can improve your lower body muscle strength and endurance while engaging other muscle groups in your upper body.
Overhead squats
- Stand with your feet placed a bit wider than your shoulder width.
- With a wide grip, hold a ball or barbell above your head.
- Sit back into your hips, allowing your thighs to extend slightly beyond parallel to the floor while maintaining an upright chest and head.
- Push using your heels to get back to the beginning.
Dumbbell squats
- Make a basic squat with each hand holding a dumbbell at your sides.
- Maintain an open chest and an elevated head during your movements.
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FAQs
Can squats help with erectile dysfunction?
Various studies show that regular exercise can help improve erectile function in men. Squats, in particular, may help you achieve faster, stronger, and longer-lasting erections in the following ways:
- Improved pelvic blood flow
- Increased testosterone levels
- Better pelvic floor strength
Keep in mind that squats may not be sufficient for targeting the pelvic floor muscles on their own.
Exercises like kegels may be more effective at specifically targeting and strengthening these muscles.
Do squats make your butt bigger?
Yes, squats can help you get a larger butt. During a squat, all of your glutes or butt muscles are engaged. By deliberately using and challenging these muscles, you can induce an increase in their size.
What to do before and after squats
It’s advisable to have a little warm-up session before you start. This helps prepare you mentally and primes your muscles for the workout coming.
When you are done, resting and drinking water will help refresh you. Doing post-workout stretches can also help relieve tension and reduce soreness.
Can a woman do squats every day?
Yes, doing squats every day can help you maximize the benefits. There’s no way to overdo squats unless you’re using extremely heavy weights during training.
Is it better to eat before or after squats?
It is a good idea to eat nutrient-rich foods before and after you exercise. You need food to power you through a workout and to help you recover afterward. But there are a few points to keep in mind.
Don’t eat right before. You may experience stomach problems because blood flows more to your muscles and less to your digestive system when you exercise.
You can eat a meal three to four hours before your squats to ensure that your stomach has time to digest the food.
When you finish, your body will need to rebuild muscle tissue and replenish energy. So, eat a protein-filled meal within an hour.
How many squats should I do per day?
As a beginner, it is safe to start with two to three sets of fifteen repetitions every other day. As you improve your shape, you can go up to three sets of twenty repetitions every other day.
Conclusion
Squats are powerful exercises that may help you improve sexual health and performance through enhanced blood circulation, flexibility, libido, muscle strength, and endurance.
The great thing about squats is there are many variations you can try out, and they can be done anywhere.
While squats can be helpful, it is important to remember that sexual health can be influenced by a wide variety of factors, including lifestyle choices, mental health, and underlying medical conditions.
If you are experiencing persistent sexual dysfunction, speak with your healthcare provider.
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