How to Be Good in Bed for Your Partner: Diet & Workout Tips

If you’re looking to maintain sexual activity in bed all night, you’re not alone.

Many men and women are looking for ways to enhance their sexual performance. This can include improving existing problems or searching for new ways to keep your partner happy.

There are plenty of enhancement pills on the market, but there are many simple ways to stay firmer and last longer without having to visit the pharmacy.

Keep in mind that like every other body part, your private parts also work on blood pressure, and make sure your circulatory system is working at top shape. Basically, what’s good for your heart is good for your sexual health.

Keep reading to find other easy ways to improve your sexual performance.

The Better Sex Workout

Sex is a type of workout in its own right. A small studyTrusted Source found that sex burns about 4.2 calories per minute, for men, and 3.1 calories per minute, for women.

But for more feel-good sex, science is pointing fingers at burning calories at the gym first. You may have heard that working out benefits sex — here’s exactly why. To feel aroused, your body engages similar functions as it would when you’re exercising. Meaning while you’re getting sweaty in bed, your body engages its heart rate, blood pressure and flow, respiratory rate, and muscles. Just as it would during a gym session. Working out also increases body awareness, which could increase bodily sensations.

So which part of your body should you give extra tough love to?

Thankfully, there’s some research as to which muscle groups may possibly contribute. For example, pelvic floor muscles! One study found that even after childbirth, an eight-week pelvic muscle exercise routine could increase strength and sexual self-efficacy after delivery.

Better, stronger sex

Keeping the science in mind, we’ve designed a workout for you to target the key muscles for better sex. Welcome to the “better sex” workout, the routine where “practice makes perfect” finally pays off as you fine-tune your body before the big performance.

It’s time to really take advantage of the feel-good endorphins and newfound strength a workout can give. Set a timer for 20-30 minutes and repeat this routine until the timer goes off, or complete this routine three times.

1.Glute Bridges 3sets*15 reps
2.Kegel Exercise 3sets*15 reps
3.Squats (either bodyweight or with barbel) 3sets*15reps 4.Deadlift 4sets*8-10 reps
5.Pushups 20-50 reps
6.Cardio (running, bicycling, martial arts etc.) for 20-25 minutes

The beauty of the above prescribed workout plan is, you can do them either at your home, parks, or gyms with your own bodyweight.


Any healthy food is good for sex. However, there are certain items that are particularly beneficial- Walnuts, strawberry, avocados, watermelons and almonds. One must note that alcohol is bad for a healthy sex life – it increases the desire but decreases the performance.


Walnuts improve the quality of sperm. It is known to improve the shape, movement and vitality of the sperm. Include walnuts in your diet to improve fertility.


The seeds of these fruits are loaded with zinc which is essential for sex for both, men and women. If women have high levels of zinc their bodies find it easier to prepare for sex. In men, zinc controls the testosterone level which is responsible for producing sperm. It is important that men load up on zinc as their zinc levels reduces during intercourse.


Almonds contain arginine which improves circulation and relaxes blood vessels. This amino acid found in almonds helps you maintain an erection.

Dark Chocolate

Dark chocolate releases serotonin and endorphins that improves your mood. It doesn’t improve libido but you will not be a grouch. Choose the one with least carbs and sugar.


Consume eggs for healthy erection. Eggs contain amino acid L-arginine that can improve erectile dysfunction.

***High Fat & Protein Diet will cover every essential macros and micros of yours and will help in improving your performance both on the bed and off the bed.

4. Reduce stress

Stress can affect all areas of your health, including your libido.

Stress increases your heart rate (in the bad way) and increases blood pressure. Both of these are damaging to sexual desire and performance.

Psychological stress can also affect achieving an erection or reaching an orgasm. Exercise is a great way to reduce stress and improve your health.

Talking to your partner about your stress can also calm you down, while strengthening your relationship at the same time.

Stress can also trigger bad habits, such as smoking or alcohol consumption, which can harm your sexual performance.

5. Kick bad habits

What you rely on to unwind, such as smoking and consuming alcohol, could also affect sexual performance.

While studies suggest that a little red wine can improve circulation, too much alcohol can have adverse effects.

Stimulants narrow blood vessels and have been linked to impotence. Cutting down or quitting smoking is one of the first steps to improve performance.

Replacing bad habits with healthy ones, such as exercise and eating well, can help boost sexual health.

6. Get some sun

Sunlight stops the body’s production of melatonin. This hormone helps us sleep but also quiets our sexual urges. Less melatonin means the potential for more sexual desire.

Getting outside and letting the sun hit your skin can help wake up your sex drive, especially during the winter months when the body produces more melatonin.

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