Increase potency: the best exercises at home

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

Why do you need potency exercises?

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

• Blood circulation in the pelvic organs is accelerated.Due to which the cavernous bodies of the penis are filled with blood (physical activity forces the cardiovascular system to work normally).
• The tension in the spine 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 system - muscles are directly involved in the maintenance of erection, urinary fluid and feces (prostatitis is often accompanied by such symptoms).
• Tissue swelling disappears.Which prevents you from having full sexual intercourse. This is achieved thanks to the fact that the lymph spreads throughout the body.
• Mood improves and depression disappears.Because 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 sexual desire.

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

• whose age has exceeded 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 users of alcohol and drugs.

Rules for performing exercises for the genitals

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

• "pumping" of 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 sharply, but with smooth movements;
• keep a diary of your own achievements - write down the time, date, amount and types of exercises (after a few 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 feel 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 a serious illness.

Exercises to quickly increase potency

The complex is designed to significantly improve potency before sexual intercourse and accelerate the onset of an 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 in the initial stages without load, then with weights. Stand up straight, point your toes out to the side and keep your back straight. Slowly lower yourself down until your thighs are parallel to the floor.
  Hold for 2-3 seconds and stand up. Number of repetitions - from 5 times. Tracking the correct performance - the man feels tension in the groin and ligaments.

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

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

• Squeezing the ball.Performed sitting or standing (according to convenience). Take a ball, the diameter of which does not exceed 20 cm, put it between your knees and start squeezing. The number of presses is from 30 to 40 times.

The same exercises are used in the 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 very effective. Complex classes consist of the following elements:

• A bicycle.In a lying position, bend your legs, mimic the actions as when spinning a bicycle. The duration of the exercise is a minimum of 1 minute. Important - change the speed.

• Vertical scissors.Starting position (IP), as in the previous case, but hang weights on the ankles. Lift 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 side and bring them together by pressing them together. The number of repetitions is from 6 to 12 times.

• Board.Get down on the floor with your belly down. Relax your hands from the palms to the elbows and feet (toes). Keep your torso upright in this position. Be sure to tense your abs for a count of 22-25 seconds (count slowly to these numbers).

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

• Reverse bridge.Lie on your back, your spine should be straight, lean your shoulders, keep your upper limbs next to your body and bend your legs. Lift the thigh 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 the lumbar spine, keep it as straight as possible and try to pull your knees forward, straining the groin muscles. After reaching the top point, spread your legs in different directions.

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

• Alpinist-climber.IP - lie down on your stomach, rest your elbows and fingers of the lower limbs on the floor, raise your body. Bring the knees one at a time to the area of the abdominal muscles. Try to point your hips inward.
  In subsequent performances, rotate your hips in the opposite direction, that is, outward. The number of repetitions is from 12 to 20 times.

• Walking in a sitting position.Squat on your buttocks with your legs extended forward and straight and your hands on your hips. Move one leg forward first, then the other. Push back with your butt muscles. 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 rotating only the pelvis, but do not use the neck and shoulders, keep them still. Rotate first in one direction, then in the other direction, 25 times.

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

• Pelvic thrusts.Stand straight, place your palms to your sides. Make a sharp jump forward with the 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 surface of the floor. Place your palms on your lower back and rest your elbows on the floor. Lift the body up and hold for 20-25 seconds. Repeat up to 8-10 times.
  Do not strain the cervical spine - it should be relaxed.

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

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

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

1. Straighten the spine, put your feet together.
2. Move like walking with the buttocks forward and backward (on the surface of the chair).
3. Exhale deeply while contracting the diaphragm. Hold this for 25-30 seconds, relax. Repeat 4-5 times.
4. Place your palms in front of your chest, twist your body to the left, then to the right, keeping your spine straight.
5. Wrap your arms around the back of the chair and lift 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 on to 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 as follows:

1. Perform the urination procedure.
2. Assume a lying, sitting or standing position.
3. Squeeze the Kegel muscle for 5 seconds, then immediately relax.

Number of repetitions of 10 times. As you continue to exercise, 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 it. The next compression is 2 seconds, etc. , maximum - hold up to 5 seconds.
• Elevation of limbs.Take a lying position - on your back, bend your legs at the knee joints and grab them with your hands. Pull your knees toward your chest, but don't lift your shoulders off the floor. Put your feet up and return to IP.
• Exercises 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, contract and relax the muscle up to 15 times.
• Reverse Kegel.It is performed after mastering the basic technique. Tighten the muscle as if you are pushing the urine out of you. Hold 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 the 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 are on the floor. Rise on your arms, fully straightening them and bending your spine in the lumbar region.
  Tighten the pelvic muscles and do up to 5 frictions, as in 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 to 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 certainly 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 for 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 trainer.
2. Spread your legs wide so that 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, the better the effect).
2. Take 2 dumbbells, dumbbells or other weight in your hands.
3. Squat with your legs apart so that your back remains perfectly straight. Otherwise, the risk of spinal cord injury increases.
4. Do 10 presses, short.
5. Squat with your feet together.
6. Repeat the manipulation.

Third - gathering the limbs:

1. Sit on the machine with your legs together.
2. Spread your limbs apart.
3. Gather it again, but not all the way (leave a distance 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 semi-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 workout

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, which is the direct enemy of potency, will begin to be produced.

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 for 20-30 minutes.

Rules for cardio training:

• 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 the stepper and it is important to turn the socks slightly inside out 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 a pool, rowing for 30 minutes 3-4 times a week.

Erectile training

The best option for improving potency is direct training of the male genital organ. For this purpose, special techniques have been developed that improve local blood circulation, stretch blood vessels and even increase the length and diameter of the penis.

The most effective exercises:

• Jelking.Warm the penis with warm hands (water, massage), apply lubricant and bring it to a maximum erection of 70%. Grasp the organ at the base with the index finger and thumb as 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). Switch hands. 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.

• Penile tension.In the morning, before going to the toilet or when the organ is in an erect state (70-80%), tense the muscles of the groin, 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 a raised position for 2-10 seconds.
• Suspension.Bring your penis to an erect state. Hang a 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, fixing the 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 hands overhead and feet on the floor. Lift your legs up and grab them with your hands 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.Lie on your back with your arms by your side. Slowly raise your legs up, lowering them on the opposite side, that is, behind your head. Hold for 5 seconds.
  If at first it is difficult to perform the exercises, support the lumbar region with your hands.

• Boat pose.An exercise known from school. Lie on your stomach, at the same time slightly raise all your limbs, stretching them - arms forward, legs back. Hold for 10 seconds. Slight 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 exercises:

1. Buy a rubber shock absorber. Attach it to any object (door handle, solid table/cabinet leg, 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 legs into the special loops. Start spacing them out and moving them around.
3. Turn to your left side, remove the loop from the left leg. Fix the other side of the expander to the door handle, forcefully lift your right leg up and bring it back 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. Lie on your back, cross your legs and stretch 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. Lift one leg and place the other heel on the floor.
4. Hold for 3-5 seconds, return to the starting position (on exhalation).
5. Switch legs.

#2:

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

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

Breathing exercises for potency

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

• metronome.Starting position – lying on your back with 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 in a firm chair, straighten your back and place your arms straight out in front of you with elbows bent. Take a sharp, strong 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 feet. 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 the underwear is very loose, but it is better to perform breathing exercises naked.

Squats according to Strelnikova

The training is used by men who have long refrained from intimacy. The squats developed by doctor Strelnikova are aimed at training the muscles of the genitourinary system and activating the work of the prostate gland.

Squat Features:

1. After taking a straight position, place your hands by your body.
2. Place your feet so that the distance between them is 2-3 cm narrower than your shoulders.
3. Take a breath and immediately squat 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 the weight of the body to the heels.
5. In the second and subsequent squats, tighten the muscles of the legs and buttocks.

Repeat the exercise up to 12 approaches. In between, take 3 breaks of 3-4 seconds each.

Charging for those over 50

For men who have reached the age of 50, it is important 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.

Do not forget 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 potency exercises at home, be sure to study all exercise options, take into account contraindications and, most importantly, the rules for performing each exercise. Remember that the approach to therapy must be extremely complex - only in this way will you achieve the most positive results.

Expert opinion

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

I trained every day using different complexes. As a result, after a week I determined the most comfortable 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 has decreased. But I didn't stop training - it's useful for prevention.