FITNESS experts will tell you that any exercise that improves the cardiovascular condition will build endurance, and so it stands to reason that the man or woman who is fit should perform better in the bedroom.

Sex therapist Dr Sidney McGill said exercise allows persons to have more stamina and better performance, and things like aerobics, for example, will strengthen the heart and lungs, boosting one's ability to keep up in the bedroom.

"When you exercise, your hormones secrete all sorts of endorphins as well, and this makes you feel good," Dr McGill explained. "So you have all these endorphins that make you feel good about yourself and you start looking good and all of those positive assets are going to improve your intimate relationships."

And, he added: "Other than jogging and walking, which are going to exercise the cardiovascular system, I would think of exercising the PC muscle."

The pubococcygeus (PC) muscle is found in both sexes, stretching from the pubic bone to the tail bone. It controls urine flow and contracts during orgasm.

"You can do this [exercise] while sitting or standing," Dr McGill explained. "You can actually contract and relax the muscle constantly, and by so doing... the muscle becomes toned and can grasp [better]," he said.

Another simple exercise recommended is bending down and picking things up where the rectus abdominis muscle is engaged. Exercise of the rectus abdominis, also known as the "six pack", is important, especially since this area is used in the sex act of thrusting, Dr McGill said.

Other exercises that will improve performance, endurance and enjoyment are:

1. Weight lifting and other strength-training exercises. These exercises help build pelvic floor strength, build muscle, and helps eliminate problems like bad backs, weak bones and soft bellies.

2. Push-ups. These strengthen your arms and chest, giving you stamina to perform, and the ability to lift weights — like your lady — for longer periods.

3. Aerobic exercises. This kind of endurance training will increase blood flow, keep you at a healthy blood pressure and body weight level, and can help you avoid certain illnesses like diabetes that will impact performance.

4. Yoga/pilates/tai chi. The twists and turns will help you to try out new angles in your lovemaking, and the mind-body connection will ensure that your encounter with your mate is on a deeper level than the physical.

"The idea is that you will have more sex, better sex, without getting tired too soon," Dr McGill said.