Top 34 best physical exercises to increase potency in men at home

Men's sexual health depends on many factors: the frequency of sexual contact, nutrition, lifestyle. Physical activity is far from the last place in this list. It is known that a sedentary lifestyle causes congestion in the pelvic area, leads to the development of genitourinary diseases and disorders, including erectile dysfunction. Exercises for potency will help to cope with these problems, increase erection, and help prolong intimacy.

potency exercises

The Benefits of Exercise

A man can face problems in bed at any age. A single misfire does not yet indicate the development of impotence. The reasons for failure can be hidden in stress, excitement, overwork, a recent illness, inappropriate environment, prolonged abstinence. But if this happens regularly, then you need to reconsider your attitude to health and visit a doctor. Another contributing factor is being overweight. Often in men with an abdominal type of figure, the internal organs are displaced due to body fat. The circulation of the genital organs is disturbed, the work of the heart, liver, stomach, and pancreas suffers. There are frequent headaches, diabetes mellitus, persistent hypertension develops.

And also fat cells contribute to the production of the female hormone estrogen, the excess of which negatively affects libido and potency. Exercises to increase potency in men who do at home should be included in the daily routine of the stronger sex who have crossed the 40-year milestone. Then the chances of being in an unpleasant situation will be much less. In addition, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency due to:

  1. Increasing the level of testosterone in the bloodstream. It is a male sex hormone produced in the adrenal cortex and testicles. Strength exercises contribute to its active production.
  2. Improving lymph flow. Stagnation of lymph leads to swelling of the tissues, which provokes problems with erection.
  3. Maintaining a normal psychological state. Charging in the morning will invigorate, give energy and strength, improve mood.
  4. Strengthening blood circulation. Active training makes the cardiovascular system work faster. The lungs move more air, which ensures the saturation of the blood with oxygen and its supply to the genitals.

Symptoms that can be relieved with daily exercise

If you constantly perform exercises to improve potency, working to increase the load, you can get rid of a group of symptoms such as:

  • lethargy of the member in the process of intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased sex drive;
  • premature ejaculation;
  • weak orgasm.

Important! Stretching and tightening muscles, running, swimming contribute to weight loss, toning blood vessels, improving blood circulation, and increasing male sexual strength.

The best complex gymnastics to increase and improve potency

In addition to general physical exercise, it is necessary to perform special exercises to increase libido. They affect the lower body: legs, buttocks, perineum, lower back. Increased blood circulation in this area will contribute to high-quality arousal and strong potency. Any workout should start with a warm-up. Rotate your head, arms, hips, squat, tilt forward, back and to the sides. This will help stretch the joints, disperse the blood and warm up the muscles. 5-7 minutes of simple exercises will save a man from injury during more intense loads. Important! Gymnastics must be performed systematically. Then a significant result will be noticeable in a month.

morning workout

Exercises begin immediately after waking up, when the penis is in an erect state. If the sexual organ is not excited in the morning, an erection is created independently:

  1. Make the penis bounce.
  2. The number of jumps is increased every day, trying to do 10-15% more than the last time.
  3. With discomfort and pain, they stop and reduce the load.

Pubic-coccygeal muscle training

Training of the pubic-muscular muscle (Kegel muscles, PC muscles) is carried out as follows: the hand is placed between the testicles and buttocks. Tighten this area, feeling tension in it. This is the Kegel muscle. It is slowly squeezed, held for 3 seconds and relaxed. Repeat 10 times. For those who have trained the "love area", the intensity of the load increases: the muscle is kept in tension for 10 seconds and also relaxed. The number of repetitions remains the same.

holding the ball

To perform this exercise, you will need a small rubber or plastic ball. In a standing position, the legs are slightly bent at the knees, a ball is placed between them and the gluteal muscles are strained. Try not to put pressure on the ball. Start with 30 times, gradually increasing to 250.

Walking on the buttocks

They sit on the ass, legs stretch forward. The arms are bent at the elbows or also extended. In this position, they begin to move forward 2 meters, and then back. The buttocks are moved in turn, trying to make the "steps" small.

Leg raise

Lie on your back (preferably on a soft surface), hands are placed along the body. Let's do the following exercise:

  1. Raise your legs and slowly lower them until they hit the floor.
  2. They are held in this position for 10-15 seconds, if pain or discomfort is felt, they immediately lower the limbs to their original position.
  3. They make 10 visits daily, not forgetting about breaks for rest.

stone retention

  1. Standing position, hands rest on the sides.
  2. The workout begins with a slight bending of the legs at the knees and at the same time squeezing the gluteal muscles.
  3. For more effective execution, you can imagine that a person holds a stone between his legs.

Raising the pelvis

  1. Lie on your back on a hard surface.
  2. The knees are bent, the arms are extended along the body.
  3. Slowly raise the pelvis, without lifting either legs or arms from the floor.
  4. But they also slowly return to their original position.
  5. Repeat 10 times.

Concentration of attention

These exercises are aimed at controlling attention and consciousness, and are carried out in accordance with the step-by-step instructions:

  1. A man sits on the floor, naked or half naked.
  2. Begins to imagine intimate moments and strokes the genitals.
  3. He tries not to think about anything but his own feelings.
  4. Thinking about the pleasure he gets, he strokes himself with the back of his hand.
  5. He concentrates only on his own male dignity and tries to bring him into an erect state with one force of thought.

Knee raise

  1. They stand with their backs to the wall and try to alternately raise their knees as high as possible, trying to reach their shoulders.
  2. The posture is kept straight, without bending the back.
  3. Perform 10 times in 3-4 sets.

Groin Exercises

  1. The position is lying on the back.
  2. Raise one leg and begin to rotate the limb, describing large circles.
  3. The leg is returned to its original position and the same is done with the other limb.
  4. Do this exercise twice a week for 3 sets.


An exercise familiar to everyone since kindergarten:

  1. Lie on your back, bend your knees.
  2. The fingers are intertwined behind the head.
  3. The legs make movements similar to riding a bicycle.
  4. The speed and duration of movements are chosen at your discretion.


  1. Standing position, feet shoulder width apart.
  2. The body is lowered so that the chest touches the knees.
  3. Jump as much as possible, legs crossed.
  4. Repeat 10 times for 3 sets.


  1. Lie on your back on the floor.
  2. Elbows rest on the floor.
  3. Raise your legs, supporting your waist with your palms.


It is performed while standing, with arms extended along the body, or with palms pressed against the wall and slightly leaning forward. The task is to quickly walk in place, without taking your socks off the floor. You need to move for a minute, but with maximum speed.


  1. Lie down on the stomach.
  2. They bend their knees and grab the ankles with their fingers (the position can be seen from the picture on the Internet).
  3. They try to bend the body as much as possible and sway like a boat.
  4. They are held in this position for 30-60 seconds.

To prevent the floor from pressing into the ribs, you need to lay a soft rug or blanket.


  1. Take a lying position - as before push-ups.
  2. Arms and legs are straight, palms are on the floor.
  3. Pull knees to chest.
  4. Pull one leg in turn and return it to the starting position. Then the same action is repeated with the other limb.
  5. Exercise starts slowly, gradually accelerating.
  6. Perform 10 times in 3-4 sets.
squats for potency


Squat should be done in the morning in addition to general exercise. The main thing is not to slouch and keep your back straight:

  1. Legs shoulder width apart.
  2. Without lifting your heels off the floor, squat as low as possible.
  3. The knees during the squat should remain in one place, not move forward or backward.
  4. Perform 20 squats daily, increasing the number of repetitions over time.


  1. They sit on the floor, bend their knees and spread them in different directions, closing in their feet (photos of the position can be viewed on the Internet).
  2. Palms hold the ankles so that they do not rise during training.
  3. During the exercise, the back is kept straight, look in front of you.
  4. They begin to slowly press their elbows on their knees so that they touch the floor.
  5. Hold your knees on the floor for a few seconds and then relax.
  6. Over time, tension in the muscles will cease to be acutely felt. Then you can pick up the pace.
walking in place for potency

Simulated run

You can strengthen the immune system and restore potency by performing the following movements:

  1. Stand up with your hands on the wall. Relax the buttocks.
  2. Without lifting your socks off the floor, alternately raise your heels, as in skipping.
  3. Move your knees and heels, simulating a run.
  4. At the same time, the hips and buttocks should not be involved in the process, remaining relaxed and moving by inertia.
  5. The speed increases gradually.
  6. "Run" for one or two minutes in two sets.

Spin the hula hoop

Rotation of the pelvis allows you to disperse the blood in the pelvis, warm up and prepare for the next, more intense exercises. Standing, legs apart shoulder-width apart, hands rest on the sides. Start with 20-30 turns in each direction, gradually increasing the number of circles to 50-60.


Lie on your stomach, arms stretched forward. Further:

  1. At the same time, they pull the arm forward and slightly up, and the legs back and also up.
  2. Hold for 3-5 seconds and relax.
  3. Hands can be connected or pulled separately.

This is how the muscles that directly affect the prostate gland are trained.

Big step

In a standing position, they begin to walk with their arms lowered along the body. During the exercise, it is necessary to raise the legs as high as possible, touching the abdomen with the knees. Gymnastic techniques to improve erection are also performed with dumbbells from 2 to 10 kg (it all depends on the level of physical fitness).

  1. Hands with dumbbells are lowered along the body.
  2. Take a step forward with one foot.
  3. They kneel down, trying to keep the load in the initial position.
  4. Then return to the starting position and lunge with the other leg.


Lying on your back, bend your knees and spread them apart. Feet rest on the floor, hands are relaxed. Tighten the internal muscles so that there is a feeling of constriction in the genital area and anus. Hold for a few seconds and relax. Repeat 10 times. This is one of the most important and useful exercises that restore potency. It can be performed at any time of the day, even standing. The more stress you get, the better. And you can also sit on a stool, spread your shoulders to the sides, keep your back straight. The torso is slightly tilted forward, hands rest on the sides. Tighten the groin muscles, leaving the buttocks relaxed, linger and relax again. Perform 10 repetitions.


  1. Standing position, feet shoulder width apart.
  2. The knees do not bend and lean forward to reach the palms to the floor.
  3. If a man is inflexible or his stomach is in the way, touching the floor with your fingers is enough for a start.
  4. Start with 20 slopes, gradually increasing the number to 50.

Crossfit bouncing

  1. Starting standing position. Legs are shoulder width apart.
  2. Squat in such a way that the knees touch the chest, and the palms rest on the floor.
  3. They take their legs back, as if they want to start a push-up.
  4. They return to the starting position, pressing their knees to their chest.
  5. From this position, jump as high as possible.
  6. Repeat the complex 10 times with three approaches.

Performing vacuum cleaner exercise

They sit down on a chair and imagine that cereal is scattered on its surface. By contracting the pubic-coccygeal muscle, they create a kind of vacuum, as if drawing in the "groats" like a vacuum cleaner. When performed correctly, the gluteal muscles do not contract.

Train your pelvis

In the morning they do exercises by rotating the pelvis in a circle. At the same time, they try to move the hips in different planes, which will improve blood circulation in the groin and pelvic muscles. You can learn how to draw a figure eight with your pelvis. Indeed, at the moment of intimacy, you have to move in different ways. Statics (static loads) strengthen the joints of the muscles and hips.

On knees

Take a position on all fours. The hips should be at 90 degrees from the floor. Hands pressed to the floor, turned forward. Inhale shallowly and smoothly shift the pelvis towards the heels. When the buttocks reach the heels, sit on the heels, while keeping the arms straight. You should feel tension in your back and lower back. Then return to the starting position and perform this exercise three more times. Over time, bring the number of repetitions to ten.


A simple exercise that can be done while lying in bed immediately after waking up. From a lying position, turning over on your stomach, put your hands under your shoulders (right - under the right shoulder, left - under the left). Straighten up on your hands, form a graceful deflection, raising the buttocks as high as possible and arching the lower back. It is not necessary to tilt your head. Socks and chin should stretch in opposite directions. In this position, you should hold out for at least 10 seconds. Breathing should be even, calm, as if sipping.


  1. They lay on the stomach, bend the legs at the knees, lift them up and wrap their arms around the ankles.
  2. When exhaling, raise your legs up.
  3. Then lower the legs and relax, balancing the breath.


Classes in Taoist technique, helps to restore physical strength, restore libido, youth and beauty to the body. Perform the exercise step by step as follows:

  1. Fold your hands in the castle in the navel.
  2. Slowly stretch the neck down and forward - this helps stretch the ligaments and joints of the spine.
  3. Lower the head down so that the chin is pressed against the neck.
  4. The head and neck are pulled back.

The Tao technique involves four repetitions. Then standard circular head movements are performed.

Power gymnastics

The most effective strength exercises for erection, which are performed in the gym or at home, are:

  1. Squats and bench presses in a pose lying on your back with a barbell.
  2. Pull-ups on the bar.
  3. Deadlift.
  4. Bench press in a pose lying on your back.

You can increase potency and general tone by taking sports supplements. They include amino acids, icariin, tribulus, these elements contribute to the improvement of the qualitative and quantitative indicators of the spermogram and the compaction of muscle fibers.


  1. Lie on your back, hands on the back of the head or along the body.
  2. The legs are extended forward and lifted off the floor.
  3. They imitate the movement of scissors by crossing their limbs as they move.
  4. Repeat 20 times in 4 sets.


  1. Position - lying down, fingers interlaced behind the back of the head.
  2. Breathing is even, the body is relaxed.
  3. One leg is lifted up and briefly lingered. Trying to straighten it as much as possible and not strain.
  4. With the foot raised up, they describe circles, gradually increasing the radius.
  5. After 5-7 turns, lower the leg.
  6. Breathing, repeat the action with the other leg.

Doctor gymnastics

For training, you will need rubberized shock absorbers with loops at the ends. To enhance blood flow, the doctor recommends performing classes with the following sequence:

  1. Fix the device in the middle to any support and thread the feet into the loops.
  2. Move back a short distance to pull your knees up to your stomach from a prone position.
  3. In this case, it is advisable to hold it with your hands in order to avoid displacement of the body towards the shock absorber.
  4. Perform 5-10 pull-ups in two or three sets.

Potency and oriental practices

Exercises to improve erectile function, videos of which are easy to find on the Internet, demonstrate postures:

  • Starting position - lying on your back. At the expense of one - they make a "birch" stand, for two - they put their legs behind the back of the head, you can not bend your knees or, conversely, lean on them. Both options have a positive effect on the development of male power.
  • Suitable and such exercises to increase erection as the bridge and the bridge "vice versa". You need to lie on your stomach, raise your head and wrap your arms around your ankles. Such a "boat" relaxes the muscles of the spine and stimulates blood circulation in the pelvis.
  • Qigong gymnastics is recognized as easy and effective. You can master the pose of the rider. Starting position - standing. The spinal column is straight, the chin is pressed to the chest, the top of the head stretches to the sky. At the same time, the legs are slightly apart, bent. The palms are folded in a boat. The muscles of the perineum are strained on a deep breath and hold the air at the number 10 when counting to oneself, then slowly exhale, straining the thumbs.

The proposed classes will be mastered even by the man who was previously with physical exertion on you. Morning sex will also help speed up the dynamics, harmony in relationships, with a partner and yourself, sometimes a massage to improve erectile function will be useful. These methods, with a systematic and responsible approach, will return men's health and become an obstacle to prostate diseases.

Outdoor workouts

A man can choose the following sport:

  1. Run. It is advisable to run 5-7 kilometers twice a week.
  2. Martial arts in nature.
  3. Workout is a new direction of training on uneven bars, horizontal bars, horizontal bars. You can do push-ups on the street.
  4. Swimming in outdoor pools, reservoirs.
  5. Yoga in nature will help you relax and get away from the hustle and bustle of everyday life.

Rules and recommendations

  1. Sports should be practiced without fanaticism. If some physical exercise is difficult to perform, then the rate is reduced, and then the pace is increased.
  2. Train regularly either in the gym or at home.
  3. Summer is a great time for outdoor sports.
  4. Go to the gym in winter.

Sports useful and harmful for erection

Of all the existing types of training, it is desirable to prefer:

  1. Run. It has a positive effect on blood circulation in the pelvic organs, stimulates the prostate.
  2. A ride on the bicycle. Improves potency, makes blood flow to the groin. Small seats act as a full-fledged massage of the gland, stimulating the removal of harmful elements from its tissues along with the prostatic secretion.
  3. Classes in the gym with a barbell and dumbbells. Basic training contributes to a sharp rush of blood to the genitals, and exercises with free weights affect the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all body systems and makes them work in full force.

Even ordinary walking and long walks give a positive result.

Auto racing and chess are unlikely to strengthen male sexual potential. Some doctors believe that cycling has a negative effect on the prostate, and therefore on erectile and reproductive ability. Although there is no unequivocal opinion of medical specialists on this matter.

Proper nutrition

The diet of each man (if there are no individual contraindications) must include:

  • fish (sea, river), seafood;
  • fresh fruit;
  • red and white meat stewed, boiled, baked;
  • any nuts;
  • vegetables - pumpkin, celery, pepper, garlic, onion;
  • cereals - buckwheat, rice, oatmeal.


How exercises for potency and sex affect the general condition of a man is already clear. But, like any treatment and prophylactic method, it has its limitations and disadvantages. For example, it is important to perform the movements correctly. For this, the following points are taken into account:

  1. Everyone's physical fitness is different. If it is difficult to cope with any kind of gymnastics, you should not load yourself through force, wanting to achieve a positive effect. Everything should take place calmly, to the best of your ability and strength, otherwise you can harm your own health.
  2. It’s not worth it to be zealous by exercising too often or doing a lot of exercises in one set. Exhausting workouts will not give such a result as regular and harmonious ones.
  3. Some types of training require advance preparation, such as yoga. It is better to start the practice under the supervision of a trainer, and having acquired basic skills, move on to classes at home. Otherwise, serious injury may result.
  4. It is advisable to think over a sports program in advance and not do exercises at random. You need to prepare for it: do not eat at least an hour before training. You should also warm up by performing simple movements that will help disperse the blood and warm up the joints.

Like all complexes that activate blood flow, exercises that increase potency are not recommended for acute inflammatory processes (especially those occurring in the genitourinary system), as well as in the presence of oncological pathologies. Otherwise, pathogenic cells will spread throughout the body, which will greatly aggravate the situation. It is better to refuse power sports for men who have joint problems in order to avoid injuries and deterioration of well-being.

Conclusions and reviews

  1. I have been doing Kegel exercises for several years. The result was, and even very good. I also quit smoking and eating fatty foods. As soon as I lost weight, began to lead a healthy lifestyle and exercise, my potency got stronger. Man, 37 years old.
  2. Every day I start with a 2. 6 km run. I do it at the local stadium, where there is a platform with street simulators. As soon as I run my prescribed circles, I do push-ups on the uneven bars, pull myself up on the horizontal bar, and perform the "pistol". I can’t say that I have achieved outstanding sports heights in bodybuilding or sexual endurance. But the charge of vivacity and energy I get is not small. If earlier I went up to the office like a turtle, constantly wanted to sleep and drank liters of coffee in order to somehow sort out work tasks, now in the morning I am cheerful, my mood is excellent, the world shimmers with new colors. Yes, and libido has increased, which I am incredibly happy about. Man, 40 years old.
  3. I knew that stretching, biceps swinging, breathing techniques help to lose weight, strengthen erections and increase potency. But I have not been friends with sports since childhood. I recently had acute prostatitis. The doctor advised to avoid exertion and adhere to bed rest. I felt like a complete invalid. As soon as he recovered, he signed up for a gym, gave up smoking. Now I feel relatively normal and calm. Man, 31 years old.

It is not worth relying solely on physical education with a weakened potency. The above exercises can really improve blood circulation in the pelvic area, increase testosterone levels in the body. However, an integrated approach helps to achieve a significant improvement in erectile function, including the use of vitamins, the rejection of addictions, and proper nutrition. If the problem lies in diseases, it is necessary to carry out a full treatment with the use of medicinal, folk, manual, physiotherapy.