Top 34 best exercises to increase potency in men at home

Men's sexual health depends on many factors: the frequency of sexual intercourse, diet, lifestyle. Physical activity is not the last on this list. A sedentary lifestyle is known to cause pelvic congestion, lead to the development of genitourinary diseases and disorders, including erectile dysfunction. Potency exercises will help deal with these problems, increase erections and help prolong intimacy.

potency exercises

The benefits of exercise

The man can face problems in bed at any age. A single mistake still does not indicate the development of impotence. The reasons for failure can be hidden in stress, excitement, fatigue, 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 fat accumulation. The blood circulation of the genital organs is disturbed, the work of the heart, liver, stomach, pancreas suffers. There are frequent headaches, diabetes, persistent hypertension.

And 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 life of the stronger sex, who has passed the 40-year stage. Then the chances of getting into an unpleasant situation will be much lower. In addition, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency due to:

  1. Increased testosterone levels in the blood. It is a male sex hormone produced in the cortex of the adrenal glands and testicles. Strength training contributes to its active production.
  2. Improving lymph flow. Lymphatic stagnation leads to swelling of the tissues, which provokes erection problems.
  3. Maintaining a normal psychological state. Charging in the morning will invigorate, give energy and strength, improve mood.
  4. Strengthen 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 delivery 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 during sexual intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased sexual desire;
  • premature ejaculation;
  • weak orgasm.

Important! Stretching and tightening muscles, running, swimming contribute to weight loss, tone blood vessels, improve blood circulation and increase male sexual strength.

The best complex gymnastics to increase and improve potency

In addition to general 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. Every workout should start with a warm-up. Turn your head, arms, hips, squat, lean forward, backward and sideways. 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 should be performed systematically. Then a significant result will be noticeable in a month.

morning exercise

Exercise begins immediately after waking up, when the penis is erect. If the genitals are not aroused in the morning, an erection is created independently:

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

Pubic-coccygeal muscle training

The training of the pubic muscle (Kegel muscles, PC muscles) is performed as follows: the hand is placed between the testicles and buttocks. Tighten this area, feeling tension in it. This is Kegel muscle. Slowly press, hold for 3 seconds and relax. Repeat 10 times. For those who have trained the "love zone", 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 an upright position, the legs are slightly bent at the knees, a ball is placed between them and the gluteal muscles are tensed. Try not to put pressure on the ball. Start with 30 times, gradually increasing to 250.

Walking on the ass

They sit on the buttocks, legs stretched forward. The arms are bent at the elbows or also stretched. In this position, they begin to move forward by 2 meters and then backward. The hindquarters move in turn, trying to make the "steps" small.

Lifting the legs

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

  1. Raise your legs and slowly lower them until they hit the floor.
  2. Hold in this position for 10-15 seconds, if you feel pain or discomfort, immediately lower the limbs to their original position.
  3. They make 10 visits a day, not forgetting vacation breaks.

stone retention

  1. Upright position, arms resting to the side.
  2. Training begins with a slight bending of the legs at the knees and at the same time contraction of the gluteal muscles.
  3. For more effective performance, you can imagine that a person is holding a stone between his legs.

Lifting the pelvis

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

Concentration of attention

These exercises are aimed at controlling attention and consciousness and are performed according to step-by-step instructions:

  1. A man is sitting on the floor, naked or half-naked.
  2. He begins to imagine intimate moments and caresses the genitals.
  3. He tries not to think about anything but his own feelings.
  4. Thinking about the pleasure he gets, he caresses the back of his hand.
  5. He focuses only on his own masculine dignity and tries to bring him upright with one force of thought.

Knee lift

  1. They stand with their backs to the wall and try to 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 series.

Exercises for the groin

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


Exercise known 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 the movements are chosen at your discretion.


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


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


It is performed in an upright position, with outstretched arms along the body or with palms pressed against the wall and slightly bent forward. The task is to walk quickly on the spot without taking your socks off the floor. You need to move for a minute, but at maximum speed.


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

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


  1. Take a lying position - as before push-ups.
  2. The arms and legs are straight, the palms are on the floor.
  3. Pull your knees to your 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. The exercise starts slowly, gradually accelerating.
  6. Perform 10 times in 3-4 series.
potency squats


Squats should be done in the morning in addition to the general exercise. The main thing is not to bend down 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 should remain in one place during squats and not move forward or backward.
  4. Do 20 squats a day, increasing the number of repetitions over time.


  1. They sit on the floor, their legs bent at the knees and open, closing in on the legs (a photo of the position can be seen on the Internet).
  2. The palms hold the ankles so that they do not rise during training.
  3. During the exercise, your back is 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, muscle tension will cease to be felt acutely. Then you can speed up the pace.
walking to a place of potency

Simulated running

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

  1. Stand with your hands on the wall. Relax the buttocks.
  2. Without lifting your socks off the floor, consistently raise your heels, as when jumping.
  3. Move your knees and heels, simulating running.
  4. At the same time, the thighs 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.

Rotate the hula hoop

Rotating the pelvis allows you to disperse the blood in the pelvis, warm up and prepare for the next, more intense exercise. Standing, feet shoulder-width apart, his arms rested on his side. Start with 20-30 turns in each direction, gradually increasing the number of laps to 50-60.


Lie on your stomach, arms outstretched. more:

  1. At the same time, they pull the arm forward and slightly upwards, and the legs backwards and also upwards.
  2. Hold for 3-5 seconds and relax.
  3. The arms can be tied or pulled separately.

This trains the muscles that directly affect the prostate gland.

Big step

In an upright position, they begin to walk with their hands down 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 performed with dumbbells from 2 to 10 kg (it all depends on the level of physical fitness).

  1. The dumbbell arms are lowered along the body.
  2. Take a step forward with one foot.
  3. They kneel, trying to keep the load in its original position.
  4. Then return to starting position and throw with the other leg.


Lying on your back, bend your knees and spread them apart. The legs rest on the floor, the arms are relaxed. Tighten the internal muscles so that there is a feeling of contraction 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 restores potency. It can be performed at any time of the day, even in an upright position. The more stress you experience, the better. And you can also sit on a stool, spread your shoulders to the side, keep your back straight. The torso is slightly tilted forward, the arms are resting on the sides. Tighten the groin muscles, leaving the buttocks relaxed, hold and relax again. Perform 10 repetitions.


  1. Upright position, feet shoulder width apart.
  2. The knees do not bend and bend forward to reach the palms to the floor.
  3. If the man is inflexible or his stomach is obstructed, touching the floor with his fingers is enough to start.
  4. Start with 20 inclines, gradually increasing the number to 50.

Crossfit jumping

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

Performing an exercise with a vacuum cleaner

They sit on a chair and imagine that cereals are scattered on its surface. By contracting the pubic-coccygeal muscle, they create a kind of vacuum, as if pulling out the "croup" like a vacuum cleaner. Properly performed, the gluteal muscles do not contract.

Train your pelvis

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

On your knees

Take a four-legged position. The thighs should be 90 degrees from the floor. Hands pressed to the floor, facing forward. Inhale shallowly and gently move the pelvis to the heels. When the buttocks reach the heels, sit on the heels, keeping your arms straight. You should feel tension in your back and lower back. Then return to starting position and perform this exercise three more times. Over time, increase 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 on your stomach, place your hands under your shoulders (right - under the right shoulder, left - under the left). Stand on your hands, form a graceful deviation, raising the buttocks as high as possible and bending the lower back. You do not need to tilt your head. Socks and chin should be stretched in opposite directions. You must hold for at least 10 seconds in this position. Breathing should be even, calm, as if drinking.


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


Taoist techniques help to restore physical strength, restore libido, youth and beauty of the body. Perform the step-by-step exercise as follows:

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

The Tao technique involves four repetitions. Standard circular movements of the head are then performed.

Strength gymnastics

The most effective strength erection exercises that are performed in the gym or at home are:

  1. Squat and bench in a supine position with a barbell.
  2. Barbell pull-ups.
  3. Dead lift.
  4. Couch in a supine position.

You can increase potency and overall tone by taking sports supplements. These include amino acids, icariin, tribulus, these elements contribute to improving the qualitative and quantitative indicators of the spermogram and the thickening of muscle fibers.


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


  1. Position - lying down, fingers intertwined behind the nape.
  2. Breathing is even, the body is relaxed.
  3. One leg is raised and held for a short time. Trying to straighten it as much as possible and not straining.
  4. With their legs raised, they describe circles, gradually increasing the radius.
  5. After 5-7 turns, lower your legs.
  6. While breathing, repeat the action with the other leg.

Doctoral gymnastics

For training you will need rubber shock absorbers with stitches at the ends. To improve blood flow, the doctor recommends conducting classes in the following sequence:

  1. Fix the device in the middle to each support and screw the legs into the loops.
  2. Move a short distance to pull your knees to your stomach from a supine position.
  3. In this case, it is advisable to hold it with your hands to avoid moving the body towards the shock absorber.
  4. Perform 5-10 sets in two or three sets.

Potency and oriental practices

Exercises to improve erectile function, videos of which are easily found on the Internet, demonstrate poses:

  • Starting position - lying on your back. On the one hand - make a stand for "birch", for two - put your feet behind your head, you can not bend your knees or, conversely, lean on them. Both options have a positive effect on the development of male strength.
  • Suitable and such exercises to increase erection as a bridge and a bridge "back". You should 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 rider's posture. Starting position - upright. The spine is straight, the chin is pressed to the chest, the upper part of the head extends 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 tense up when you take a deep breath and hold the number 10 air while counting yourself, then exhale slowly, tensing your thumbs.

The suggested classes will be mastered even by the man who has previously been physically demanding on you. Morning sex will also help to accelerate the dynamics, harmony in the relationship with your partner and yourself, sometimes a massage will be useful to improve erectile function. These methods, with a systematic and responsible approach, will restore men's health and become an obstacle to prostate disease.

Outdoor training

The man can choose the following sport:

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

Rules and recommendations

  1. The sport should be practiced without bigotry. If it is difficult to perform any exercise, then the speed decreases and then the pace increases.
  2. Exercise regularly, either in the gym or at home.
  3. Summer is a great time for outdoor sports.
  4. Go to the gym in the winter.

Sport useful and harmful for erection

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

  1. Run. Has a positive effect on blood circulation in the pelvic organs, stimulates the prostate.
  2. Bicycle ride. Improves potency, makes blood flow to the groin. The small seats act as a complete massage of the gland, stimulating the removal of harmful elements from its tissues along with prostate secretion.
  3. Exercises in the gym with barbells and dumbbells. Basic training contributes to a sharp influx of blood to the genitals, and free weights affect the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all body systems and makes them work at full strength.

Even ordinary walking and long walks give a positive result.

Car racing and chess are unlikely to enhance male sexual potential. Some doctors believe that cycling has a negative effect on the prostate and therefore on erectile and reproductive capacity. Although there is no unequivocal opinion of medical professionals on this issue.

Healthy diet

Every man's diet (if there are no individual contraindications) should include:

  • fish (sea, river), seafood;
  • fresh fruit;
  • red and white meat stewed, boiled, roasted;
  • all kinds of nuts;
  • vegetables - pumpkin, celery, black pepper, garlic, onion;
  • cereals - buckwheat, rice, oats.


How potency and sex exercises affect a man's general condition is now clear. But, like any treatment and prevention method, it has its limitations and drawbacks. For example, it is important to perform the movements correctly. The following points are therefore taken into account:

  1. Everyone's physical shape is different. If it is difficult to cope with any type of gymnastics, you should not exert yourself as you want to achieve a positive effect. Everything should be done calmly, as much as possible and to the best of your ability, otherwise you can harm your own health.
  2. It's not worth being jealous of training too often or doing a lot of exercise in one set. Exhausting workouts will not give such a result as regular and harmonious.
  3. Some types of training require prior preparation, such as yoga. It is better to start the practice under the supervision of a trainer and after you have acquired basic skills, move on to classes at home. Failure to do so may result in serious injury.
  4. It is advisable to consider a sports program in advance and not to do exercises at random. You need to prepare for this: do not eat at least an hour before a workout. You should also warm up by performing simple movements that will help disperse the blood and warm the joints.

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

Conclusions and reviews

  1. I have been practicing Kegel for several years. The result was even very good. I also stopped smoking and fatty foods. As soon as I lost weight, began to lead a healthy lifestyle and exercise, my potency increased. Male, 37 years old.
  2. Every day I start with a run of 2. 6 km. I do it at the local stadium, where there is a platform with street simulators. As soon as I run my prescribed laps, I do push-ups on the levers, pull myself up on the horizontal bar and perform the "gun". I can't say that I've achieved exceptional athletic heights in bodybuilding or sexual endurance. If I used to go up to the office like a turtle, I always wanted to sleep and drink liters of coffee to sort out my work tasks, now I'm happy in the morning, my mood is great, the world shines with new colorsYes, and libido has increased, which I am incredibly happy about, a man in his 40s.
  3. I knew that stretching, swinging the biceps, breathing techniques help to lose weight, strengthen erections and increase potency. But I'm not friends with sports since childhood. I recently had acute prostatitis. The doctor advised you to avoid stress and follow a bed rest. I felt completely disabled. As soon as he recovered, he enrolled in a gym and gave up smoking. Now I feel relatively normal and calm. Male, 31 years old.

It is not worth relying only on physical education with weakened potency. The above exercises can really improve blood circulation in the pelvic area, increase testosterone levels in the body. However, the integrated approach helps to achieve significant improvements in erectile function, including vitamin use, addiction rejection and proper nutrition. If the problem lies in diseases, it is necessary to conduct a full treatment using medicinal, folk, manual, physiotherapeutic.