Increase potency: The best exercises for at home

Potency exercises at home are aimed at improving erection, prolonging sexual intercourse, eliminating unpleasant symptoms associated with 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 that is inextricably linked to a normal erection is that during exercise the production of testosterone (the main sex hormone) is activated. In addition, thanks to specially developed potency exercises, you can achieve the following results:

• Blood circulation in the pelvic organs accelerates.As a result, the erectile tissue of the penis is filled with blood (physical activity forces the cardiovascular system to work normally).
• Tensions in the spine and muscles are relieved.Which is often the cause of impotence.
• The muscles in the perineal area are 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).
• The tissue swelling disappears.What prevents you from fully performing sexual intercourse. This is achieved by the lymph being distributed throughout the body.
• Mood improves and depression disappears.Because exercise neutralizes adrenaline and promotes the synthesis of pleasure-enhancing hormones (serotonin, endorphin).
• The man gains self-confidence.Because a beautiful figure is created.
• 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 increase potency are recommended not only for men with erectile dysfunction, but also for the following people:

• whose age has exceeded the 35-year mark (the erection may become weaker due to age-related changes);
• who leads a sedentary lifestyle (blockages occur in the pelvic organs, which leads to 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 schedule. Without these factors there will be no result. But there are other rules that you should pay particular attention to:

• "Pumping" of the penis should begin immediately after waking up and before getting up. To do this, a sufficiently erect penis (which usually happens in the morning) is forced to jump several times, but not jerkily, but with gentle movements.
• Keep a diary of your own successes - write down the time, date, amount and type of exercises (in a few months you will be surprised at the results you achieved, which will motivate you even more);
• Pay attention to the sensations during exercise – you should not feel any pain or discomfort;
• Start classes with a minimum number of approaches, but gradually increase the pace.

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

Exercises to quickly increase potency

The complex is intended to significantly improve potency before sexual intercourse and accelerate the onset of erections. This is achieved by accelerating blood circulation in the pelvic organs. What do we have to do:

• Sumo squats.Another name is plie, it is performed in the initial stages without a load, then with weights. Stand upright, point your toes to the side 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 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 side but keep your feet together. To do this, hold your limbs with your palms. Lift your knees up and down again. Practice for up to 2 minutes.

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

• Squeeze the ball.Performed sitting or standing (as needed). Take a ball whose diameter does not exceed 20 cm, place it between your knees and start squeezing. The number of operations is 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 carry out. Despite its simplicity, the training is extremely effective. Complex classes consist of the following elements:

• Bicycle.While lying down, bend your legs and imitate the movements of pedaling a bicycle. The duration of the exercise is at least 1 minute. Important – change speed.

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

• Horizontal scissors.To perform, lie on your back and place your hands under your tailbone, palms down. Spread your legs to the sides, bring them together and place them on top of each other. The number of repetitions is 6 to 12 times.

• Plank.Fall to the floor with your stomach down. Rest your arms from your palms to your elbows and feet (toes). In this state, keep your upper body straight. Be sure to engage your abdominal muscles for a count of 22-25 seconds (count slowly to these numbers).

• High level.Assume a straight posture, raise your limbs one at a time to the fullest possible height and bend them at the knees. The duration of the training is 1 to 3 minutes.

• Reverse bridge.Lie on your back, your spine should be straight, tilt 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 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. When you reach the highest point, spread your legs in different directions.

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

• Climber-climber.IP - lower yourself onto your stomach, place your elbows and toes of the lower extremities on the floor, raise your body. Bring your knees into the abdominal area one at a time. Try to point your hips inward.
  During the following exercises, rotate your hips in the opposite direction, i. e. outwards. The number of repetitions is 12 to 20 times.

• Walking while sitting.Walk forward with your legs extended and extended on your buttocks and place your hands on your hips. First move one leg forward, then the other. Push off with your glutes. 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 your pelvis, but do not use your neck and shoulders, leave them motionless. Rotate first in one direction, then the other direction, 25 times.

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

• Pelvic failures.Stand upright, place your palms on your sides. Take a sharp lunge forward with your pelvis and return to the starting position. The number of repetitions is 12 to 15 times.

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

• Ring.Lie on your stomach, bend your knees, lift them up and at the same time clasp your ankles with your palms. Bend as much 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 of your thighs. Exhale forcefully and at the same time tilt your upper body slightly down and forward, bend your knees slightly. Pull in your stomach firmly and tense the muscles of the anus. Stand upright again. Perform up to 18-20 times.

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

1. Straighten your spine, place your feet next to each other.
2. As when walking, move your buttocks forward and backward (on the surface of the chair).
3. Exhale deeply while simultaneously drawing in your diaphragm. Hold this for 25-30 seconds and relax. Repeat 4-5 times.
4. Place your palms in front of your chest, twist your body to the left and then to the right, keeping your spine straight.
5. Wrap your arms around the back of the chair and lift your legs horizontally toward the floor. Perform movements similar to the scissors exercise.
6. While sitting, pull both knees towards your chest. In the initial stages, hold on to the chair with your hands.

Kegel exercises

The complex is aimed at training the coccyx-pubic muscle, which is responsible for the state of erection - strength and duration. The gynecologist Kegel has developed a number of exercises, but they are based on the following basis:

1. Perform the urination process.
2. Take a lying, sitting or standing position.
3. Squeeze the Kegel muscle for 5 seconds and then immediately release.

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

There are other exercises:

• Elevator.Tense the kegel muscle for 1 second and immediately relax. The next compression lasts a maximum of 2 seconds, etc. and is held 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 toward your chest, but don't lift your shoulders off the floor. Raise your legs and return to the IP.
• Exercise against prostatitis.Assume a position lying on your stomach and bend one leg at the knee. Begin to tense and relax the pubococcygeus muscle up to 10 times. Repeat the manipulations with the other leg.
• To improve erection in cases of inflammation of the urogenital system.Lie on your back, bend your knees and place your feet on the floor. Support your lower abdomen with one hand and your buttocks with the other. Tense and retract the muscle at a rhythmic pace up to 15 times.
• Inverted cone.Is carried out after mastering the basic technique. Tense the muscle as if you were squeezing urine out of yourself. Do this tension for up to 4 seconds and 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. Stand on your arms, fully extend them and bend your spine in the lumbar region.
  Tighten your pelvic muscles and perform up to 5 rubs, as during sexual intercourse. Fix for 15-20 seconds, return to IP.

The most important thing when doing Kegel exercises is to determine exactly where the pubococcygeus muscle is and contract it. To do this, proceed as follows:

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

The same can be done with an erect penis.

More detailed information about the technology in this video:

Power moves

Strength training in a short period of time accelerates microcirculation in the body and forces blood to fill the erectile tissue of the genital organ. For the muscles of the male urogenital system with erectile dysfunction, 4 main exercises are used.

First – Leg Press:

1. Sit on the exercise machine.
2. Spread your legs wide apart so that the most tension is on the inner thighs, which quickly increases blood flow.
3. As you exhale, perform squeezes.
4. As you inhale, return to the starting position.

Second – Weighted Squats:

1. Stand up straight and place your feet wider than shoulder-width apart (the wider your feet, the better the effect).
2. Take 2 dumbbells, a kettlebell or another weight in your hand.
3. Squat with your legs spread apart so that your back remains completely straight. Otherwise, the risk of injury to the spine increases.
4. Make 10 short squeezes.
5. Squat with your legs together.
6. Repeat the manipulation.

Third – merging the links:

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

Fourth – pull-ups on the horizontal bar:

1. Place your palms around the bar.
2. Tense all the muscles in your lower body.
3. Bend or half bend your knees.
4. Press and hold for 1-2 seconds.
5. Stretch 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 and thereby improving general blood circulation and especially blood flow to the pelvic organs, which are responsible for the degree of erection.

Pay attention to the main requirement: you must not deplete the body, otherwise the production of the stress hormone cortisol will begin, which is a direct enemy of potency.

The training complex consists of the following exercises:

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

Cardio training rules:

• Go jogging - doing it in the morning increases the number of platelets in the blood, so blood viscosity increases. If you jog in the evening, platelets and viscosity decrease (it is better to run in the morning);
• The best cardio machine for potency is a stepper. When doing the exercise, it is important to turn the socks slightly outwards.
• optimal exercises include 15-25 minutes of walking and 10 minutes of rope jumping three times a day;
• additional training - cycling, swimming in the pool, rowing 3-4 times a week for 30 minutes.

Erection training

The best way to increase potency is to train the male sexual organ directly. 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:

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

• Traction technology.There are many options, but the following actions are considered basic training: put your hand around the penis at the base of the head, stretch it forward, turn it 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 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, begin to fix the organ in the raised position for 2-10 seconds.
• Suspension.Bring your penis into an erect state. Hang a terry towel on it, initially hold it for 2-3 seconds, 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, the fixation of organs in one position, which makes the blood supply to the urogenital system strong.

The simplest yoga exercises for beginners:

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

• Cobra pose.Lie on your back, place your palms on the floor, lift your upper body, arch your back as much as possible and throw your head back. Straighten your elbows. Hold the position for 3 seconds.

• Plow pose.Take a lying position on your back with your arms along your body. Slowly raise your legs and lower them to the opposite side, i. e. behind your head. Press and hold for 5 seconds.
  If you find the exercises difficult at first, support the lumbar region with your hands.

• Boat pose.An exercise known from school. Lie on your stomach and at the same time slightly lift and stretch all limbs - arms forward, legs back. Hold for 10 seconds. Slight rocking is acceptable.

Pay attention to your sensations - you should feel tension in the muscles. If this is not the case, the yoga exercises will not be performed correctly.

Exercises according to Bubnovsky

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

1. Buy a rubber shock absorber. Attach it to any object (door handle, legs of a massive table/cabinet, etc. ). Sit on the floor so that the object is approximately level with the dam.
2. Lie on your back and put your feet in the special loops. Start to move them apart and move them.
3. Turn onto your left side and remove the strap from your left leg. Attach the other side of the expander to the door handle, forcefully lift your right leg and lower it again.
4. Do the same with the other link.

Perform the exercise with gentle movements.

Qigong for male strength

The technique came to us from the East and 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. Take a deep breath and then lift your back and buttocks. In this case, the back of your 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 and return to the starting position (while exhaling).
5. Switch legs.

No. 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 one lies flat.
3. Raise your straight leg with a gentle inhalation. Hold the position for 4 seconds. Lowering.
4. Repeat the movements with the other leg.

If lifting is difficult immediately, use a towel to make lifting the limb easier.

Breathing exercises for potency

It's not just oriental medicine that is known for breathing exercises. Our experts recommend doing the following exercises daily to improve potency:

• Metronome.Starting position – lying on your back, knees bent and feet wide apart, resting on the floor. Take a deep breath and at the same time turn one knee inwards. Try to place it as close to the ground as possible. Exhale and return to IP.
  Repeat with the other link. The number of approaches is tenfold.

• Spring.Sit on a hard chair, straighten your back and place your arms straight in front of you with your elbows bent. Inhale sharply and loudly and immediately tense the muscles of the anus and buttocks, clenching your palms into a fist. Relax as you slowly exhale.
  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 and rest on your legs. At this time, squeeze the muscles of the pelvic area. Lower yourself as you exhale. Repeat the tension 8 times and rest 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 doctor Strelnikova are aimed at training the muscles of the urogenital system and activating the function of the prostate.

Features of squats:

1. After assuming 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. Inhale and immediately squat so that the load falls on your toes. At the same time, spread your knees slightly to the sides.
4. Exhale and rise steeply, placing your body weight on your heels.
5. During the second and subsequent squats, tighten the muscles of your legs and buttocks.

Repeat the exercise for up to 12 approaches. Take 3 breaks of 3-4 seconds in between.

Fee for people 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.

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

Contraindications

There are minimal contraindications to 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, consider contraindications and, most importantly, the rules for conducting each workout. Remember that the therapeutic approach must be extremely comprehensive - this is the only way to achieve the most positive results.

Expert opinion

I have always played sports (not professionally) but gave up about 3 years ago. And then they just discovered prostatitis. Consequences: pain when urinating, weak erection. I consulted a urologist I knew and he said that in my initial stages it was enough to do special exercises.

I trained every day with different complexes. As a result, after a week I determined the most comfortable ones for myself. After a month and a half I started to notice improvements, but they were really strong. After 2 months of training, I was free from the urological problems and even the doctor said that the prostatitis had subsided. But I haven't stopped training - it's for prevention.