Increase potency: the best exercises at home

The purpose of home potency exercises is to improve erection, prolong sexual intercourse, eliminate unpleasant symptoms associated with various diseases, and eliminate the direct causes of erectile dysfunction. All exercises must be performed strictly following the instructions.

Why do you need exercises for potency?

The first point, which is inextricably linked to a normal erection, is that the production of testosterone (the most important sex hormone) is activated during exercise. In addition, thanks to specific potency-enhancing exercises, you can achieve the following results:

• Blood circulation accelerates in the pelvic organs.Because of this, the cavernous bodies of the penis are filled with blood (physical activity forces the cardiovascular system to function normally).
• The tension in the spine and muscles is relieved.Which is often the cause of impotence.
• The perineal muscle system is strengthened.And other organs of the urogenital system - muscles are directly involved in the maintenance of erection, urine and stool (prostatitis is often accompanied by such symptoms).
• The swelling of the tissues disappears.This prevents full sexual intercourse. This is due to the lymph being distributed throughout the body.
• Mood improves, depression disappears.Because exercise neutralizes adrenaline and promotes the synthesis of pleasure-enhancing hormones (serotonin, endorphins).
• The man gains self-confidence.Because it creates a beautiful figure.
• The coccyx-pubic muscle becomes supple and flexible.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.Which promotes weight loss.
• Energy appears.Increases performance and stamina in bed. Fatigue is reduced, which increases sexual desire.

Potency-enhancing exercises are not only recommended for men with erectile dysfunction, but also for the following people:

• who are over 35 years of age (erections may weaken due to age-related changes);
• who leads a sedentary lifestyle (congestion occurs in the pelvic organs, which threatens impotence);
• truck drivers, taxi drivers, office workers and other men whose work involves a sedentary lifestyle;
• smokers and those who consume alcohol and drugs.

Rules for performing genital exercises

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

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

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

Exercises to increase potency quickly

The complex is designed to significantly improve potency before sexual intercourse and accelerate the formation of an erection. This is achieved by accelerating blood flow to the pelvic organs. What we need to do:

• Sumo squat.Another name is plie, performed initially without load and then with weights. Stand up straight, point your toes out 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. Checking the correct execution - the man feels tension in the groin and ligaments.

• Butterfly-1.Sit on a flat surface of the floor, turn your legs to the side, but keep your feet together. To do this, hold your limbs with your palms. Lift your knees up and back. Practice for no more than 2 minutes.

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

• Holding the ball.Sitting or standing (as comfortable as possible). Take a ball, the diameter of which does not exceed 20 cm, place it between your knees and start squeezing it. The number of impressions ranges from 30 to 40.

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 the simplicity of the training, it is extremely effective. Complex classes consist of the following elements:

• Bicycle.While lying down, bend your legs, imitating the actions as when pedaling a bicycle. The duration of the exercise is at least 1 minute. Important - change the speed.

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

• Horizontal scissors.While performing, lie on your back and place your hands under your tailbone, palms down. Extend your legs to the side and bring them together, keying them on top of each other. The number of repetitions is 6-12 times.

• Board.Lower yourself to the floor with your belly down. Relax your arms from palms to elbows and toes. In this position, keep your torso straight. Make sure to tighten your abs for a count of 22-25 seconds (slowly count to these numbers).

• High step.Stand straight, lift your limbs one at a time to the full possible height, bending at the knees. The duration of the training is 1-3 minutes.

• Inverted bridge.Lie on your back, keep your spine straight, lean on your shoulders, keep your upper limbs along your body and bend your legs. Lift your hips off the floor, hold for 2-4 seconds, and lower to the starting position. The number of repetitions is 18-20 times.
  Do not bend your lumbar spine, keep it as straight as possible and try to pull your knees forward, tensing the muscles of your lower back. After reaching the top point, spread your legs in different directions.

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

• Mountaineer-climber.IP - get down on your stomach, supporting your elbows and toes of your lower limbs on the floor, raise your body. Bring your knees to your abs one at a time. Try to drive your hips inward.
  For the following executions, turn your hips in the opposite direction, i. e. outwards. The number of repetitions is 12-20 times.

• Walking while sitting.Squat onto your butt with your legs extended forward and straight and your hands on your hips. Move one leg forward first, then the other. Press down with your buttock muscles. Take 20 steps and do the same in the opposite direction (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 don't use your neck and shoulders, keep it still. Rotate first in one direction and then in the other direction 25 times.

• Elevating the pool.Take a lying position, stretch your arms out to the side. Bend your knees slightly and place your feet on the floor. Raise/lower the pool area up to 10 times with smooth movements.

• Pelvic eruptions.Stand straight, place your palms at your sides. Drive your pelvis sharply forward and return to the starting position. The number of repetitions is 12-15 times.

• Birch.Take a lying position, lift your legs straight up 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. Raise your body and hold for 20-25 seconds. Repeat 8-10 times.
  Do not strain 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 it as far as the flexibility will allow. Hold the position for 25-28 seconds. Repeat 10-15 times.

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

Potency-enhancing exercises can also be performed while sitting on a chair. This is especially useful for men who are sedentary. How to perform the complex:

1. Straighten your spine, place your feet together.
2. Move as if you are walking back and forth with your bottom (on the surface of the chair).
3. Exhale deeply, but at the same time draw in the diaphragm. Hold this for 25-30 seconds, relax. Repeat 4-5 times.
4. Place your palms in front of your chest, turn your body to the left, then to the right, keeping your spine straight.
5. Wrap your arms around the back of the chair and raise your legs horizontally to the floor. Perform movements similar to the "Scissors" exercise.
6. While sitting, pull both knees toward your chest. At the initial stage, hold the chair with your hands.

Kegel exercises

The purpose of the complex is to train the coccyx-pubic muscle, which is responsible for the state of erection - strength and duration. Gynecologist Kegel has developed many exercises, but the basics are as follows:

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

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

There are other exercises:

• Elevator.Tighten the Kegel muscle for 1 second and immediately relax. The next compression is 2 seconds and so on. , maximum - held for no more than 5 seconds.
• Elevation of the limbs.Take a lying position - on your back, bend your legs at the knee joints and squeeze 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.
• Exercise for prostatitis.Take a prone position 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 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 bottom with the other. Squeeze and release the muscle in a rhythmic rhythm up to 15 times.
• Reverse kegel.It takes place after mastering the basic technique. Tighten the muscle as if you are squeezing the urine out of you. Do this stretch for no more than 4 seconds, then relax. Repeat 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 are on the floor. Rise up on your arms, straighten them completely and bend your spine in the lumbar region.
  Tighten your pelvic muscles and perform up to 5 friction strokes as during intercourse. Fix for 15-20 seconds, return to IP.

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

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

The same can be done with an erect penis.

Learn more about the technique in this video:

Power moves

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

First leg press:

1. Get on the exercise machine.
2. Move your legs away so that most of the tension is placed on the inner thighs, which quickly increases blood flow.
3. Do pressures while exhaling.
4. While inhaling, return to the starting position.

Second - squat with weights:

1. Stand straight with your feet wider than shoulder-width apart (the wider your feet, the better the effect).
2. Grab 2 dumbbells, kettlebells, or other weights.
3. Squat your legs apart so that your back remains perfectly straight. Otherwise, the risk of spinal column injury increases.
4. Press 10, briefly.
5. Squat down with your feet together.
6. Repeat the manipulation.

Third - bringing the limbs together:

1. Sit together on the machine and put your legs together.
2. Spread your limbs.
3. Bring it together again, but not completely (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. Tighten all the muscles in your lower body.
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.

Do strength training 8-15 times.

Cardio workout

The purpose of such exercises is to strengthen the walls of blood vessels, normalize the functioning of the cardiovascular system, 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 cannot exhaust the body, otherwise the production of the stress hormone cortisol, which is the direct enemy of potency, will begin.

The training complex consists of the following exercises:

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

Rules of cardio training:

• go jogging - if you do it in the morning, the number of platelets increases, so the viscosity of the blood increases, if in the evening, platelets and viscosity decrease (it is better to run in the morning);
• the best choice of cardio machines for increasing power is the stepper, and it is important to turn the socks slightly outwards while performing the exercise;
• the optimal exercises are a 15-25-minute walk three times a day, 10-minute jump rope;
• additional training - cycling, swimming in the pool, rowing for 30 minutes 3-4 times a week.

Erection training

The best way to improve potency is to directly train the male genital organ. Special techniques have been developed for this purpose, which increase 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), apply lubricant and create a maximum 70% erection. Grasp the organ at the base with your index finger and thumb like a closed ring.
  Stretch your fingers from the base of the head to the end of the head at a slow pace (this takes 3-4 seconds). Change hands. The number of approaches with each limb can be 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, stretch 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%), tighten the groin muscles, then try to raise the penis even higher, then relax.
  Start the exercises with 5 lifts, but when you can do this more than 30-40 times, start fixing the organ in the raised position for 2-10 seconds.
• Suspension.Get your penis erect. Hang a terry towel on it, hold it for 2-3 seconds at first, but gradually increase the time.

Yoga for male potency

Yoga techniques have long been used to improve male potency. This includes both physical activity and breathing techniques. Yoga is based on static tension, i. e. fixing the organs in one position, thanks to which the blood supply to the urogenital system becomes powerful.

The simplest yoga exercises for beginners:

• Bow pose.Lie on your stomach with your hands above your head and your feet on the floor. Raise your legs and squeeze them from behind with your hands. Press and hold for 3 seconds, then return to IP.

• Cobra pose.Lie on your back, place your palms on the floor, raise your torso, arch your back as far as possible and tilt your head back. Straighten your elbows. Hold the position for 3 seconds.

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

• Boat pose.A familiar practice from school. Lying on your stomach, at the same time slightly raise all your limbs, stretch them - arms forward, legs back. Hold for 10 seconds. Light rocking is acceptable.

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

Exercises according to Bubnovsky

Sergej Bubnovsky is a doctor specializing in physical therapy. In order to increase potency, he recommends the following basic exercises:

1. Buy rubber shock absorbers. Attach it to any object (knob, solid table/cabinet legs, etc. ). Sit on the floor so that the object is approximately at the level of the perineum.
2. Lie on your back and put your feet in the special loops. Start taking them apart and moving them around.
3. Turn over to your left side, remove the loop from your left leg. Attach the other side of the extender to the door handle, lift your right leg firmly and put it back.
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 and is based on breathing exercises. The complex consists of 2 main exercises to eliminate erectile dysfunction:

#1:

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

No. 2:

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

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

Breathing exercises to increase potency

Not only Eastern medicine is famous for breathing exercises. Our experts recommend performing the following exercises every day to improve potency:

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

• Spring.Sit on a hard chair, straighten your back and put your arms straight out in front of you, elbows bent. Take a sharp, loud breath and immediately tighten the muscles of the anus, buttocks, and clench your fists. Relax as you exhale slowly.
  The number of approaches is 24 times. Each approach consists of 4 inhalations and exhalations and a pause 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 stretch 8 times, pause for 3 seconds.

It is a mandatory rule that the underwear should be very loose, but it is better to do the breathing exercises naked.

Squat according to Strelnikova

The training is used by men who have abstained from intimacy for a long time. The purpose of the squats developed by doctor Strelnikova is to train the muscles of the urogenital system and activate the functioning of the prostate.

Characteristics of the squat:

1. After assuming a straight position, place your arms along 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 down so that the load falls on the toes. At the same time, spread your knees slightly to the side.
4. Exhale and rise sharply, shifting your weight to your heels.
5. On the second and subsequent squats, tighten the muscles of the legs and buttocks.

Repeat the exercise up to 12 approaches. Take 3 3-4 second breaks between them.

Reimbursement for over 50s

Physical activity is important for men over 50 to improve potency. Optimal types of training in this age group:

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

Be sure to consider your cardiovascular health. If necessary, consult your doctor.

Contraindications

Exercises that eliminate erectile dysfunction have minimal contraindications:

• serious cardiovascular diseases;
• joint problems;
• varicocele;
• acute inflammatory processes in the pelvic organs.

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

Expert opinion

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

I trained every day, with different complexes. As a result, after a week I chose the most comfortable ones for myself. After a month and a half, I noticed the first improvement, but they were very strong. After 2 months of training, I got rid of urological problems and even the doctor said that the prostatitis subsided. But I didn't stop training - prevention is useful.