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

Men's sexual health depends on many factors: frequency of sexual contacts, diet, lifestyle. Physical activity is far from the last place on this list. A sedentary lifestyle is known to cause pelvic congestion and lead to the development of urogenital diseases and disorders, including erectile dysfunction. Potency exercises help to cope with these problems, increase erection and prolong intimacy.

potency exercises

The Benefits of Exercise

A man of any age can have problems in bed. A single dropout does not indicate the development of impotence. The reasons for failure may be hidden in stress, excitement, overwork, a recent illness, an inappropriate environment, prolonged abstinence. However, if this happens regularly, then you need to reconsider your attitude to health and consult a doctor. Another factor is obesity. Often in men with a stomach figure, the internal organs are displaced due to fat deposits. Blood circulation in 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 fat cells also contribute to the production of the female hormone estrogen, the excess of which has a negative effect on libido and potency. Exercises to increase potency in men, performed at home, should be included in the everyday life of the stronger sex, who have passed the 40-year milestone. Then the likelihood of getting into an awkward situation is much less. In addition, a healthy lifestyle increases the chances of a long life. Physical activity has a positive effect on potency due to:

  1. Increase in testosterone levels in the bloodstream. It is a male sex hormone produced in the adrenal cortex and testicles. Strength exercises contribute to its active production.
  2. improvement of lymph flow. Stagnation of the lymph leads to swelling of the tissues, which leads to problems with erection.
  3. maintaining a normal mental state. Recharging in the morning invigorates, gives energy and strength and improves mood.
  4. strengthening blood circulation. Active training makes the cardiovascular system work faster. The lungs move more air, which saturates the blood with oxygen and supplies it to the genitals.

Symptoms that can be relieved with daily exercise

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

  • member's lethargy during intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased sex drive;
  • premature ejaculation;
  • weak orgasm.

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

The best complex gymnastics to increase and improve potency

In addition to general physical activity, specific exercises are required to increase libido. They affect the lower body: legs, buttocks, perineum, lower back. Increased blood flow to this area contributes to quality arousal and strong potency. Every workout should start with a warm-up. Rotate head, arms, hips, squats, lean forward, back and sides. This helps stretch the joints, circulate 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 carried out systematically. Then in a month a significant result will be noticeable.

Training tomorrow

The exercises begin immediately after waking up, when the penis is in an erect state. If the sexual organ is not aroused in the morning, an erection develops automatically:

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

Pubic coccyx muscle training

The training of the pubic muscles (kegel muscles, PC muscles) is carried out as follows: the hand is placed between the testicles and the buttocks. Squeeze that area and feel the 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 zone", the intensity of the load increases: the muscle is held in tension for 10 seconds, and also relaxed. The number of repetitions remains the same.

hold ball

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

Walking on the buttocks

You sit on your ass, legs stretched forward. The arms are bent or stretched at the elbows. In this position, they begin to move forward 2 meters, and then back. The buttocks are moved alternately, trying to make the "steps" small.

lift a leg

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 touch the floor.
  2. You will be held in this position for 10-15 seconds. If pain or discomfort occurs, immediately lower the limbs to their original position.
  3. They make 10 visits a day, not forgetting the rest breaks.

stone retention

  1. Standing position, hands resting on your sides.
  2. The training begins with a slight bend in the legs at the knees and simultaneous tightening of the gluteal muscles.
  3. For a more effective execution, imagine a person holding a rock between their legs.

raising the pelvis

  1. Lie on your back on a hard surface.
  2. The knees are bent, the arms stretched along the body.
  3. Without lifting your legs or arms off the floor, slowly raise your pelvis.
  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 awareness and are performed according to the step-by-step instructions:

  1. A man sits naked or half-naked on the floor.
  2. Begins to imagine intimate moments, stroking genitals.
  3. He tries not to think about anything but his own feelings.
  4. He thinks about the pleasure he's getting and caresses himself with the back of his hand.
  5. He only focuses on his own male dignity and tries to bring him into an erect state with a power of thought.

raise knees

  1. They stand with their backs to the wall and take turns trying to raise their knees as high as possible to reach their shoulders.
  2. The posture is held straight without arching the back.
  3. Perform 10 reps in 3-4 sets.

groin exercises

  1. The position is lying on your back.
  2. Raise one leg and begin twisting the limb, making 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 that everyone has known 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 own discretion.


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


  1. Lie on your back on the floor.
  2. Elbows rest on the floor.
  3. Lift your legs and support your waist with your palms.


It is performed while standing, with arms extended along the body or with palms pressed against the wall and leaning slightly forward. The task is to walk quickly in place without taking your socks off the floor. You have 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 found in the image on the web).
  3. They try to bend the body as much as possible and sway like a boat.
  4. You will be held in this position for 30-60 seconds.

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


  1. Assume a lying position - as before push-ups.
  2. Arms and legs are straight, palms are on the floor.
  3. Draw knees to chest.
  4. Alternately pull up one leg and bring it back to the starting position. Then the same action is repeated with the other limb.
  5. Training starts slowly and gradually accelerates.
  6. Perform 10 reps in 3-4 sets.
Squats for potency


Squats should be performed in the morning in addition to general training. The main thing is not to get stuck and keep your back straight:

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


  1. They sit on the floor, their legs are bent at the knees and spread apart, closing their feet (photo of the position can be viewed on the Internet).
  2. Palms hold the knuckles to keep them from rising during exercise.
  3. During the exercise, keep your back straight and look ahead.
  4. They begin to slowly press their elbows onto their knees so they touch the floor.
  5. Keep your knees on the floor for a few seconds, and then relax.
  6. Over time, the tension in the muscles is no longer felt acutely. Then you can increase the tempo.
Go in place for the 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 lift your heels, as if jumping.
  3. Flex your knees and heels and simulate a run.
  4. At the same time, the hips and buttocks should not be involved in the process, but remain relaxed and move by inertia.
  5. The speed gradually increases.
  6. "Run" in two sets for a minute or two.

Twist the hula hoop

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


Lie on your stomach with your arms stretched out in front of you. Furthermore:

  1. At the same time, pull your arm forward and slightly up, and your legs back and up as well.
  2. Hold for 3-5 seconds and relax.
  3. Hands can be linked or drawn separately.

This trains the muscles that act directly on the prostate.

Big step

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

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


Lie on your back, bend your knees and spread them apart. Feet rest on the floor, hands are relaxed. Tighten the inner muscles so that there is a feeling of tightness 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 for restoring potency. It can be done at any time of the day, even while standing. The more stress you get the better. And you can also sit on a stool, spread your shoulders to the side, keep your back straight. The upper body is tilted slightly forward, the hands rest on the sides. Tighten the groin muscles, keep the buttocks relaxed, linger and then relax. Do 10 repetitions.


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

Crossfit hops

  1. Standing starting position. The legs are shoulder-width apart.
  2. Squat down so that your knees touch your chest and your palms are on the floor.
  3. They pull their legs back as if about to start a push-up.
  4. You return to the starting position and press your knees to your chest.
  5. From this position jump as high as possible.
  6. Repeat the complex 10 times using three approaches.

Carrying out vacuum cleaning exercises

You sit down on a chair and imagine that grain is scattered on its surface. By contracting the pubic-coccyx muscle, they create a sort of vacuum, as if sucking in the "grit" like a vacuum cleaner. When done correctly, the glutes will 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 improves blood flow to the groin and pelvic muscles. You can learn how to draw a figure eight with your pelvis. Indeed, in the moment of intimacy, you need to move in different ways. Statics (static loads) strengthens the joints of the muscles and the hips.

On knees

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


A simple exercise to do lying in bed right after waking up. From a lying position, turn on your stomach and put your hands under your shoulders (right - under the right shoulder, left - under the left). Straighten up on your hands, forming a graceful bend, raise your buttocks as high as possible and arch your lower back. It is not necessary to bow your head. Socks and chin should stretch in opposite directions. You should hold this position for at least 10 seconds. Breathing should be even and calm, as if slurping.


  1. They lie on their stomachs, bend their legs at the knees, lift them up and wrap their arms around the ankles.
  2. As you exhale, raise your legs.
  3. Then lower your legs and relax by balancing your breath.


Taoist technique classes help to restore physical strength, libido, youth and beauty of the body. Do the exercise step by step as follows:

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

The Tao technique involves four repetitions. Then standard circular motions of the head are performed.

strength gymnastics

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

  1. Squats and supine bench press with barbell.
  2. Pull-ups on the bar.
  3. deadlift.
  4. Supine bench press.

You can increase potency and overall tone by taking sports supplements. These include amino acids, icariin, tribulus, these elements help to improve the qualitative and quantitative indicators of the spermiogram and the compaction of muscle fibers.


  1. Lie on your back with your 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 motion of a scissors by crossing their limbs as they move.
  4. Repeat 20 times in 4 sets.


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

medical gymnastics

For training you need rubberized shock absorbers with loops at the ends. To improve blood circulation, the doctor recommends conducting classes with the following sequence:

  1. Attach the device to any surface in the middle and thread the feet into the loops.
  2. From a prone position, move back a short distance to draw your knees toward your abdomen.
  3. In this case it is advisable to hold it with your hands to avoid shifting your body towards the shock absorber.
  4. Do 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 "reverse". 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 considered simple and effective. You can master the pose of the rider. Starting position - standing. The spine is straight, the chin pressed against the chest, the crown of the head stretches towards the sky. At the same time, the legs are slightly apart, bent. The palms are folded in a boat. The muscles of the perineum contract with a deep breath, holding the air at the number 10 as you count to yourself, then exhale slowly and tense your thumbs.

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

outdoor training

A man can choose the following sport:

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

rules and recommendations

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

Sport useful and harmful for erection

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

  1. To run. It has a positive effect on blood circulation in the pelvic organs, stimulates the prostate.
  2. Cycle. Improves potency, allows blood flow to the groin. Small seats act like a full-fledged massage of the gland, stimulating the removal of harmful elements from its tissues along with the prostate secretion.
  3. Lessons in the gym with a barbell and dumbbells. Basic training contributes to a strong blood flow to the genitals, and exercises with free weights affect the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all body systems and allows them to work at full strength.

Normal walking and long walks also 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 fertility. Although there is no unequivocal opinion of medical specialists on this issue.

Right 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;
  • all nuts;
  • greens - pumpkin, celery, pepper, garlic, onion;
  • Cereals - buckwheat, rice, oatmeal.


How potency and sex exercises 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. The following points are taken into account:

  1. Physical fitness is different for everyone. If any type of gymnastics is difficult to cope with, then in order to achieve a positive effect, you should not force yourself. Everything should be done calmly, to the best of your ability and strength, otherwise you will harm your own health.
  2. It doesn't pay to be diligent by training too often or doing a lot of exercises in one set. Strenuous training sessions do not give such a result as regular and harmonious ones.
  3. Some types of training require prior preparation, such asB. Yoga. It is better to start practice under the supervision of a trainer, and after acquiring basic knowledge, proceed to home classes. Otherwise serious injuries may result.
  4. It is advisable to think about a sports program beforehand and not to do exercises indiscriminately. You need to prepare for this: do not eat anything at least an hour before training. You should also warm up by performing simple movements that help circulate blood and warm up the joints.

Like all complexes that activate blood flow, exercises to increase potency are not recommended in acute inflammatory processes (especially in the genitourinary system), as well as in oncological pathologies. Otherwise, pathogenic cells will spread throughout the body, which will significantly aggravate the situation. In men with joint problems, it is better to refuse weight training in order to avoid injuries and deterioration in well-being.

Conclusions and Reviews

  1. I've been doing Kegel exercises for several years. The result was, and very good. I have also stopped smoking and eating fatty foods. As soon as I lost weight, started leading a healthy lifestyle and started playing sports, my potency became stronger. man, 37 years old.
  2. Every day I start with a 2. 6 km run. I do it at the local stadium, which has a street simulator platform. Once I'm doing my prescribed circles, I'll do push-ups on uneven bars, pull up on the horizontal bar, and do the "pistol. " I can't say I've achieved outstanding athletic heights in bodybuilding or sexual endurance. But the charge is onLiveliness and energy I get is not low, if I used to run to the office like a tortoise, constantly wanted to sleep and drink gallons of coffee to somehow sort out work tasks, now I'm in a good mood in the morning, my mood is excellent, the world is shimmering with new colors Yes, and libido has increased which makes me incredibly happy Man, 40 years old.
  3. I knew that stretching, bicep swings, breathing techniques help with weight loss, strengthen erections and increase potency. But I haven't been friends with sports since childhood. I recently had acute prostatitis. The doctor advised avoiding exertion and observing bed rest. I felt like a complete invalid. Once he recovered, he enrolled in a gym and quit smoking. Now I feel relatively normal and calm. man, 31 years old.

Relying only on physical education classes with weakened potency is not worth it. The above exercises can really improve blood flow in the pelvic area and increase testosterone levels in the body. However, an integrated approach will help to achieve a significant improvement in erectile function, including the use of vitamins, refusal of addictions and proper nutrition. If the problem lies in diseases, then it is necessary to carry out a full course of medical, folk, manual and physiotherapeutic treatment.