Increasing potency: the best exercises at home

Exercises for potency at home are aimed at improving erection, prolonging sexual intercourse, eliminating unpleasant symptoms that are accompanied by various diseases, and the direct causes of erectile dysfunction. All exercises must be performed strictly following the instructions.

Why do you need exercises for potency?

The first point that is inextricably linked with normal erection is that during exercise the production of testosterone (the most important sex hormone) is activated. Also, thanks to specially designed exercises for potency, you can achieve the following results:

• Blood circulation in the pelvic organs accelerates.Due to which the cavernous bodies of the penis are filled with blood (physical activity forces the cardiovascular system to work normally).
• Tension in the spinal column and muscles is eliminated.Which is often the cause of impotence.
• The muscular system in the perineal area is strengthened.And other organs of the genitourinary apparatus - the muscles are directly involved in maintaining an erection, urinary fluid and feces (prostatitis is often accompanied by such symptoms).
• Tissue swelling disappears.Which prevents you from fully performing sexual intercourse. This is achieved due to the fact that lymph disperses throughout the body.
• The mood improves and depression disappears.Since exercise neutralizes adrenaline and promotes the synthesis of hormones that increase joy (serotonin, endorphin).
• The man gains self-confidence.Because a beautiful figure is formed.
• The coccygeal-pubic muscle becomes elastic and elastic. The second name is the Kegel muscles, which are responsible for the functioning of the reproductive system and the stability of the penis during arousal.
• Metabolism is restored throughout the body.What promotes weight loss.
• Energy appears.Increases performance and endurance in bed. Fatigue decreases, which increases sex drive.

Exercises to improve potency are recommended not only for men with erectile dysfunction, but also for the following people:

• whose age has passed beyond the 35-year mark (erection may weaken due to age-related changes);
• who leads a sedentary lifestyle (congestion occurs in the pelvic organs, which threatens impotence);
• truck drivers, taxi drivers, office workers and other men whose work involves a sedentary lifestyle;
• smokers and those who drink alcohol and drugs.

Rules for performing exercises for the genital organ

The most important requirement is regularity of training and a strict time schedule. Without these factors there will be no result. But there are other rules that you should pay special attention to:

• "pumping" the penis should begin immediately after waking up, before getting out of bed - for this, a sufficiently erect penis (which usually happens in the morning) is forced to jump several times, but not jerkily, but with smooth movements;
• keep a diary of your own achievements - write down the time, date, quantity and types of exercises (in a couple of months you will be surprised at what results you managed to achieve, which will motivate you even more);
• pay attention to the sensations during training - you should not experience pain or discomfort;
• start classes with a minimum number of approaches, but gradually increase the pace.

If in the morning the penis does not rise on its own, immediately consult a specialist, as this is a sign of serious illness.

Exercises to quickly increase potency

The complex is designed to significantly improve potency before sexual intercourse and speed up the onset of erection. This is achieved by accelerating blood flow to the pelvic organs. What do we have to do:

• Sumo squats.Another name is plie, it is performed at the initial stages without a load, then with weights. Stand up straight, point your toes out to the sides, and keep your back straight. Slowly lower yourself until your thighs are parallel to the floor.
  Hold for 2-3 seconds and stand up. Number of repetitions – from 5 times. Monitoring the correct execution - the man feels tension in the groin and ligaments.

• Butterfly-1.Sit on a flat surface of the floor, turn your legs to the sides, but leave your feet together. To do this, hold your limbs with your palms. Raise your knees up and back down. Practice for up to 2 minutes.

• Butterfly-2.Take a lying position, spread your bent limbs in different directions. Bring your heels together and grab your legs from above with your hands. Inhale - bring your knee joints together, exhale - open them again. Do it 3 times or more.

• Squeezing the ball.Performed sitting or standing (as convenient). Take a ball whose diameter does not exceed 20 cm, place it between your knees and begin to squeeze. The number of presses is from 30 to 40 times.

The same exercises are used in complex therapy of erectile dysfunction.

Simple exercises

This category includes activities that are familiar to many from school, as well as those that are very easy to do. Despite its simplicity, the training is highly effective. Complex classes consist of the following elements:

• Bike.In a lying position, bend your legs, imitate the actions as when pedaling a bicycle. The duration of the exercise is at least 1 minute. Important - change the speed.

• Vertical scissors.Starting position (IP), as in the previous case, but hang weights on your ankles. Raise your legs alternately up and down.

• Horizontal scissors.When performing, lie on your back and place your hands under your tailbone, palms down. Spread your legs out to the sides and bring them together, clasping them over each other. The number of repetitions is from 6 to 12 times.

• Plank.Lower yourself to the floor with your stomach down. Rest your arms from palms to elbows and feet (toes). Keep your torso straight in this state. Be sure to tense your abdominal muscles by counting 22-25 seconds (count slowly to these numbers).

• High step.Take a straight stance, raise your limbs one by one to the full possible height, bending them at the knees. The duration of the workout is from 1 to 3 minutes.

• Reverse bridge.Lie on your back, your spine should be straight, lean your shoulders, keep your upper limbs along your body, and bend your legs. Lift your hip area off the floor, hold for 2-4 seconds and lower to the starting position. The number of repetitions is from 18 to 20 times.
  Do not bend your lumbar spine, keep it as straight as possible, and try to pull your knees forward, straining your groin muscles. Having reached the top point, spread your legs in different directions.

• The frog is dynamic and static.Take a knee-elbow position with your knees wider than your shoulders. Pull each limb 8-10 times towards your stomach.
  In the second option, lie on your stomach completely, spread your hips and maintain this state for up to 30 seconds.

• Climber-climber.IP – lower yourself onto your stomach, rest your elbows and toes of your lower extremities on the floor, lift your body. Bring your knees one by one to the area of the abdominal muscles. Try to point your hips inward.
  In subsequent executions, turn your hips in the opposite direction, that is, outward. The number of repetitions is from 12 to 20 times.

• Walking while sitting.Squat on your buttocks with your legs extended forward and straight, and your hands on your hips. First move one leg forward, then the other. Push off with the muscles of your buttocks. Take 20 steps, and do the same in the opposite direction (walking backwards).

• Pelvic rotations. Stand straight with your feet slightly wider than your shoulders. Place your palms on your waist. Start to rotate only your pelvis, but do not use your neck and shoulders, leave them motionless. Rotate first in one direction, then in the other direction, 25 times.

• Raising the pelvis.Take a lying position, stretch your arms to the sides. Bend your knees slightly and place your feet on the floor. Raise/lower your pelvic area with smooth movements up to 10 times.

• Pelvic lunges.Stand up straight, place your palms on your sides. Make a sharp lunge forward with your pelvis and return to the starting position. The number of repetitions is from 12 to 15 times.

• Birch.Take a lying position, raise your legs straight vertically so that they are completely perpendicular to the floor surface. Place your palms on your lower back, and rest your elbows on the floor. Lift your body up and hold for 20-25 seconds. Repeat up to 8-10 times.
  Do not strain the cervical spine - it should be relaxed.

• Ring.Lie on your stomach, bend your knees, lifting them up, and at the same time clasp your ankles with your palms. Bend as far as flexibility allows. Hold the position for 25-28 seconds. Repeat up to 10-15 times.

• Udiyadna.Stand straight, feet shoulder-width apart (never wider), palms on the front side of your thighs. Exhale strongly and at the same time tilt your torso slightly down and forward, bend your knees slightly. Pull your stomach in with force, tighten the muscles of the anus. Stand up straight again. Do up to 18-20 times.

Exercises for potency can be performed while sitting on a chair. This is especially useful for those men who engage in sedentary activities. How to perform the complex:

1. Straighten your spine, place your feet side by side.
2. Move like walking with your buttocks forward and backward (on the surface of the chair).
3. Exhale deeply, drawing your diaphragm in at the same time. Hold this for 25-30 seconds, relax. Repeat 4-5 times.
4. Place your palms in front of your chest, turn your body to the left, then to the right, keeping your spine straight.
5. Wrap your arms around the back of the chair and raise your legs horizontally to the floor. Perform movements similar to the "Scissors" exercise.
6. While sitting, pull both knees toward your chest. In the initial stages, hold onto the chair with your hands.

Kegel exercises

The complex is aimed at training the coccygeal-pubic muscle, which is responsible for the state of erection - strength and duration. Gynecologist Kegel has developed a number of exercises, but the basis is the following:

1. Carry out the urination procedure.
2. Take a lying, sitting or standing position.
3. Squeeze the Kegel muscle for 5 seconds, then immediately release.

Number of repetitions from 10 times. As you continue exercising, increase the time you tense the muscle to 50 seconds.

There are other exercises:

• Elevator.Tighten the Kegel muscle for 1 second and immediately relax. The next compression is 2 seconds, etc. , maximum - holding for up to 5 seconds.
• Raising the limbs.Take a lying position - on your back, bend your legs at the knee joints and clasp them with your hands. Pull your knees towards your chest, but do not lift your shoulders off the floor. Raise your legs up and return to IP.
• Exercise for prostatitis.Take a body position lying on your stomach and bend one leg at the knee. Start tensing and relaxing the pubococcygeus muscle up to 10 times. Repeat the manipulations with the other leg.
• To improve erection in case of inflammation of the genitourinary system.Lie on your back, bend your knees, placing your feet on the floor. Support your lower abdomen with one hand and your buttocks with the other. At a rhythmic pace, squeeze and unclench the muscle up to 15 times.
• Reverse kegel.Performed after mastering the basic technique. Tighten the muscle as if you were pushing urine out of you. Do this tension for up to 4 seconds, then relax. Repeat up to 10-15 times.
• Muscles of the anus.Useful for erectile dysfunction. Simply squeeze and relax your anal muscles 10-20 times.
• At the end of the complex.Lie on your stomach, place your hands under your shoulders, and place your feet so that your toes rest on the floor. Rise up on your arms, straightening them completely and bending your spine in the lumbar region.
  Tighten your pelvic muscles and perform up to 5 frictions, as during sexual intercourse. Fix for 15-20 seconds, Return to IP.

The most important thing in Kegel exercises is to determine exactly where the pubococcygeus muscle is and tense it. To do this, do the following:

1. Go to the toilet and start urinating.
2. Try to stop the flow of urine by making squeezing movements. You will definitely feel the muscle as soon as the flow of urinary fluid stops.

The same can be done with an erect penis.

More detailed information about the technique in this video:

Power moves

Strength training in a short time accelerates microcirculation in the body, forcing blood to fill the cavernous bodies of the genital organ. For the muscles of the male genitourinary system with erectile dysfunction, 4 main exercises are used.

First - leg presses:

1. Sit on the exercise machine.
2. Spread your legs wide apart, so the greatest tension will go to the inner thighs, which will quickly increase blood flow.
3. Perform presses while exhaling.
4. As you inhale, return to the starting position.

Second - squats with weights:

1. Stand straight with your feet wider than shoulder-width apart (the wider your feet are, the better the effect).
2. Take 2 dumbbells, a kettlebell or other weight in your hands.
3. Squat down with your legs apart so that your back remains perfectly straight. Otherwise, the risk of injury to the spinal column increases.
4. Do 10 presses, short ones.
5. Squat down with your legs together.
6. Repeat the manipulation.

Third – bringing together the limbs:

1. Sit on the machine with your legs together.
2. Spread your limbs apart.
3. Bring it together again, but not all the way (leave a gap between your knees of at least 5-7 cm).

Fourth – pull-ups on the horizontal bar:

1. Place your palms around the bar.
2. Tighten all the muscles in your lower torso.
3. Bend or half-bend your knees.
4. Hold for 1-2 seconds.
5. Straighten your limbs forward.
6. Hold the position for 3-4 seconds.
7. Accept IP.

Perform strength training 8-15 times.

Cardio training

Such exercises are aimed at strengthening the walls of blood vessels, normalizing the functioning of the cardiovascular system, thereby improving overall blood circulation and, in particular, blood flow to the pelvic organs, which are responsible for the degree of erection.

Pay attention to the main requirement - you cannot exhaust the body, otherwise the stress hormone cortisol will begin to be produced, which is a direct enemy of potency.

The training complex consists of the following exercises:

1. Do a standard warm-up.
2. Do strength training for 20-35 minutes.
3. Engage in cardio movements for 20-30 minutes.

Cardio training rules:

• go jogging - if you do it in the morning, the number of platelets increases, so blood viscosity increases, if in the evening, then platelets and viscosity decrease (it is better to run in the morning);
• the best choice of cardio equipment for potency is a stepper, and it is important to turn your socks slightly outward when doing the exercise;
• optimal exercises are walking for 15-25 minutes three times a day, jumping rope for 10 minutes;
• additional training - cycling, swimming in the pool, rowing for 30 minutes 3-4 times a week.

Erectile training

The best option for improving potency is to train the male sexual organ directly. For this purpose, special techniques have been developed that enhance local blood circulation, stretch blood vessels, and even increase the length and diameter of the penis.

The most effective exercises:

• Jelqing.Warm up the penis with warm hands (water, massage), lubricate it with lubricant and bring it to an erection of a maximum of 70%. Grasp the organ at the base with your index finger and thumb like a closed ring.
  Stretch your fingers from the base to the end of the head at a slow pace (this will take 3-4 seconds). Change hand. The number of approaches with each limb is up to 10-15 times.

• Pulling technique.There are many ways, but the following actions are considered basic training: wrap your hand around the penis at the base of the head, stretching it forward, turn first to the left, then to the right, up, down. The duration of one approach is 30-35 seconds.

• Penis tension.In the morning, before going to the toilet or when the organ is in an erect state (70-80%), tense the groin muscles, then try to raise the penis even higher, and then relax.
  Start the exercises with 5 lifts, but when you can do this more than 30-40 times, start fixing the organ in the raised position for 2-10 seconds.
• Suspension.Bring your penis to an erect state. Hang a terry towel on it, hold it for 2-3 seconds at first, but gradually increase the time.

Yoga for male potency

Yoga techniques have long been used to improve male potency. It includes both physical activity and breathing techniques. Yoga is based on static tension, that is, fixation of organs in one position, due to which the blood supply to the genitourinary system becomes powerful.

The simplest yoga exercises for beginners:

• Bow pose.Lie on your stomach with your arms above your head and your feet on the floor. Lift your legs up and clasp them with your hands from behind. Hold for 3 seconds, return to IP.

• Cobra pose.Lie on your back, rest your palms on the floor, lift your torso up, arching your back as much as possible and throwing your head back. Straighten your elbows. Hold the position for 3 seconds.

• Plow pose.Take a lying position on your back, arms along your body. Slowly lift your legs up, lowering them on the opposite side, that is, behind your head. Hold for 5 seconds.
  If it is difficult to perform the exercises at first, support the lumbar region with your hands.

• Boat pose.An exercise familiar from school. Lying on your stomach, at the same time slightly lift all your limbs, stretching them out - arms forward, legs back. Hold for 10 seconds. Light rocking is acceptable.

Pay attention to your sensations - you should feel tension in the muscular system. If this is not the case, then the yoga exercises are not being performed correctly.

Exercises according to Bubnovsky

Sergey Bubnovsky is a doctor specializing in physical therapy. To increase potency, he recommends the following basic exercise:

1. Buy a rubber shock absorber. Fix it to any object (door handle, legs of a massive table/cabinet, etc. ). Sit on the floor so that the object is approximately at the level of the perineum.
2. Lie on your back and insert your feet into the special loops. Start moving them apart and moving them.
3. Turn over onto your left side, remove the loop from your left leg. Fix the other side of the expander to the door handle, forcefully lift your right leg up, and return it down.
4. Do the same with the other limb.

Perform the exercise with smooth movements.

Qigong for male strength

The technique came to us from the East, it is based on breathing exercises. The complex consists of 2 main exercises to eliminate erectile dysfunction:

#1:

1. Lying on your back, cross your legs and extend your arms along your body.
2. Inhale deeply, then lift your back and buttocks up. In this case, the back of the head and shoulders should remain on the floor.
3. Raise one leg and place the other heel on the floor.
4. Hold for 3-5 seconds, return to the starting position (as you exhale).
5. Switch legs.

No. 2:

1. Lie on your back, straighten your arms and legs.
2. Bend one limb at the knee joint and place your foot on the floor. The second one lies flat.
3. Raise your straight leg with a smooth inhalation. Hold the position for 4 seconds. Lower it.
4. Repeat the movements with the other leg.

If it is immediately difficult to lift, use a towel to help you lift the limb.

Breathing exercises for potency

Not only oriental medicine is famous for breathing exercises. Our experts suggest doing the following exercises every day to improve potency:

• Metronome.Starting position - lying on your back with your knees bent and feet wide apart, resting on the floor. Take a deep breath and simultaneously rotate one knee inward. Try to move it as close to the floor as possible. Exhale and return to IP.
  Repeat with the other limb. The number of approaches is 10 times.

• Spring.Sit on a hard chair, straighten your back, and place your arms straight in front of you with your elbows bent. Take a sharp, loud breath and immediately tense the muscles of the anus, buttocks, and clench your palms into a fist. Relax as you exhale slowly.
  The number of approaches is 24 times. Each approach consists of 4 inhalations and exhalations and pauses in a relaxed state (also 4 seconds).

• Pelvic lift.Lie on your back, bend your knees. As you inhale, lift your lower body up, resting on your legs. At this time, squeeze the muscles of the pelvic area. Lower yourself as you exhale. Repeat the tension 8 times, pause for 3 seconds.

A mandatory rule is that underwear should be very loose, but it is better to perform breathing exercises naked.

Squats according to Strelnikova

The training is used by men who have abstained from intimacy for a long time. Squats, developed by physician Strelnikova, are aimed at working out the muscles of the genitourinary system and activating the functioning of the prostate gland.

Features of squats:

1. Having assumed a straight position, place your arms along your body.
2. Place your legs so that the distance between them is 2-3 cm narrower than your shoulders.
3. Take a breath and immediately squat down so that the load falls on the toes. At the same time, slightly spread your knees to the sides.
4. Exhale and rise sharply, shifting your body weight to your heels.
5. For the second and subsequent squats, tighten the muscles of your legs and buttocks.

Repeat the exercise for up to 12 approaches. Between them, take 3 breaks of 3-4 seconds.

Charging for those over 50

It is important for men who have reached the age of 50 to engage in physical activity to improve potency. Optimal types of training for this age category:

• cardio classes;
• Kegel exercises;
• yoga;
• breathing exercises;
• simple exercises without weights.

Be sure to take into account the state of the cardiovascular system. If necessary, consult your doctor.

Contraindications

There are minimal contraindications for exercises to eliminate erectile dysfunction:

• severe heart and vascular diseases;
• joint problems;
• varicocele;
• acute inflammatory processes in the pelvic organs.

If you decide to do exercises for potency at home, be sure to study all the exercise options, take into account contraindications and, most importantly, the rules for performing each workout. Remember that the approach to therapy must be extremely comprehensive - this is the only way to achieve the most positive results.

Expert opinion

I always played sports (not professionally), but gave up about 3 years ago. And then they just discovered prostatitis. Consequences: pain when urinating, weakening of erection. I consulted with a urologist I know, and he said that at my initial stage it is enough to do special exercises.

I worked out every day, using different complexes. As a result, after a week I determined the most comfortable ones for myself. I noticed the first improvements after a month and a half, but they were really strong. After 2 months of training, I got rid of urological problems and even the doctor said that the prostatitis had subsided. But I didn’t stop working out – it’s useful for prevention.