The 34 best physical exercises to increase the potency of men at home

Men's sexual health depends on many factors: the frequency of sexual contact, diet, and lifestyle. Physical activity is far from the last place on this list. It is known that a sedentary lifestyle causes congestion in the pelvic area, leading to the development of urogenital diseases and disorders, including erectile dysfunction. Potency-enhancing exercises help cope with these problems, increase erections, and prolong intimacy.

potency exercises

Benefits of exercises

A man of any age can face problems in bed. A single misfire does not yet indicate the development of impotence. The causes of failure can be hidden in stress, excitement, overwork, fresh illness, unsuitable environment, prolonged abstinence. But if this happens on a regular basis, you need to rethink your approach to health and see a doctor. Another factor is overweight. In men with an abdominal build, the internal organs often move due to fat deposits. Disorders of the genital circulation, suffering from the work of the heart, liver, stomach, pancreas. Common headaches, diabetes, persistent high blood pressure develop.

And fat cells also contribute to the production of the female hormone estrogen, the excess of which negatively affects libido and potency. Potency-building exercises for men graduating from home need to be incorporated into a stronger non-daily routine that crosses the 40-year milestone. Then you will be much less likely to get into an awkward situation. In addition, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency due to:

  1. Increasing testosterone levels in the bloodstream. It is a male sex hormone produced by the adrenal cortex and testicles. Strengthening exercises contribute to your active production.
  2. Improving lymph flow. Stagnation of the lymph leads to swelling of the tissues, causing erection problems.
  3. Maintaining a normal psychological state. The morning filling invigorates, gives energy and strength, improves the mood.
  4. Strengthening blood circulation. Active training speeds up the cardiovascular system. The lungs move more air, which ensures that the blood is saturated with oxygen and supplies the genitals.

Symptoms that can be relieved with daily exercise

If you do regular exercises to improve your potency and increase your load, you can get rid of a group of symptoms, such as:

  • member lethargy during intercourse;
  • lack of an erection in the morning;
  • low testosterone levels and decreased libido;
  • premature ejaculation;
  • weak orgasm.

Important! Stretching and tightening the muscles, running, swimming contributes to weight loss, tones the blood vessels, improves blood circulation and increases a man’s sexual strength.

The best complex gymnastics to increase and improve potency

In addition to general physical exercises, special exercises are required to increase libido. The lower body is affected: legs, buttocks, perineum, lower back. Increased blood circulation in this area contributes to high-quality excitement and strong potential. Each workout should begin with a warm-up. Rotate your head, arms, hips, squat, tilt forward, backward and sideways. It helps stretch the joints, distribute blood and warm up the muscles. A 5-7 minute simple exercise will save a person from injury during more intense loads. Important! Gymnastics should be done systematically. After a month, significant results will be noticeable.

morning workout

Exercises begin immediately after awakening, when the penis is in an erect state. If the genitals are not aroused in the morning, an erection will occur on its own:

  1. Jump on the penis.
  2. The number of jumps is increasing every day, trying to do 10-15% more than last time.
  3. They stop and reduce the load with discomfort and pain.

Pubic wolf muscle workout

The pubic muscles (Kegel muscles, PC muscles) are trained as follows: the hand is placed between the testicles and the buttocks. Tighten this area, feel the tension in it. This is the Kegel muscle. Squeeze slowly, hold for 3 seconds and relax. Repeat 10 times. For those who train in the "love area, " the intensity of the load increases: the muscles are tense and relaxed for 10 seconds. The number of repetitions remains the same.

holding the ball

You will need a small rubber or plastic ball to complete the exercise. In a standing position, the legs are slightly bent at the knees, a ball is placed between them, and the buttocks are stretched. Try not to put pressure on the ball. Start 30 times, gradually increasing to 250.

Walking on the bottom

They sit on the donkey, their legs outstretched. The arms are bent or outstretched. In this position, they start moving 2 meters forward and then backward. The buttocks are moved alternately, trying to minimize the "steps. "

Lifting the legs

Lie on your back (preferably on a soft surface) with your hands along your body. Do the following exercise:

  1. Raise your foot and lower it slowly until it touches the floor.
  2. They are held in this position for 10-15 seconds, if you feel pain or discomfort, immediately lower your limbs to their original position.
  3. They make 10 visits a day, not forgetting to relax.

stone retention

  1. Standing position, hands on the sides.
  2. The workout begins with a slight bending of the legs in the knee and at the same time squeezing the buttocks.
  3. For more effective execution, a person may be holding a stone between their legs.

Lifting the pool

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

Concentration of attention

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

  1. A man sits on the floor, naked or half-naked.
  2. She begins to imagine intimate moments and caresses her genitals.
  3. He tries to think of nothing but his own feelings.
  4. Thinking of pleasure, he strokes himself with his palm.
  5. He focuses only on his own masculinity and tries to straighten him with a single thought force.

Knee lifting

  1. They stand with their backs to the wall and take turns trying to raise their knees as high as possible while trying to reach their shoulders.
  2. The posture is straight, without bending the back.
  3. Perform 10 times in 3-4 series.

Groin exercises

  1. The situation lies on your back.
  2. Raise one leg and begin to rotate the limb, drawing large circles.
  3. The leg is returned to its original position and the same is done with the other limb.
  4. Perform this exercise twice a week in 3 series.


Practice familiar to everyone since kindergarten:

  1. Lie on your back, bend your knees.
  2. The fingers intertwine behind the head.
  3. The legs perform movements similar to cycling.
  4. You choose the speed and duration of the movements at your discretion.


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


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


It is performed standing, with the arms extended along the body, or with the palm pressed against the wall and leaning forward slightly. The task is to walk quickly in place without removing the socks from 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 situation can be seen in the picture on the internet).
  3. They try to bend their bodies as much as possible and rock them like a boat.
  4. They are held in this position for 30-60 seconds.

A soft rug or blanket should be placed to prevent the floor from being pressed into the ribs.


  1. Take a horizontal position - as in front of the horizontal supports.
  2. The arms and legs are straight, the palms on the floor.
  3. Pull your knees to your chest.
  4. Tighten one leg and return to the starting position. The same operation is then repeated with the other limb.
  5. The practice begins slowly, gradually accelerating.
  6. Perform 10 times in 3-4 series.
squatting for potency


Squatting should be done in the morning in addition to the general practice. The point is not to bend over and keep your back straight:

  1. Legs shoulder width apart.
  2. Without lifting your heels off the floor, squat as low as possible.
  3. The knees must remain in one place during the squat, not move forward or backward.
  4. Perform 20 squats a day, increasing the number of repetitions over time.


  1. They sit on the floor, their legs bent at the knees, pulled apart, closed in their legs (a photo of the position can be viewed on the internet).
  2. The palms hold the ankles so that they do not rise during training.
  3. During the exercise, keep your back straight, facing you.
  4. They slowly begin to press their elbows on their knees to touch the floor.
  5. Keep your knees on the floor for a few seconds and then relax.
  6. Over time, muscle tension suddenly ceases. Then you can pick up the pace.
walking locally for potency

Simulated running

You can strengthen your immune system and restore your potential with the following movements:

  1. Stand up with your hand on the wall. Loosen your buttocks.
  2. Without lifting the socks off the floor, alternately lift your heels as you would when skipping.
  3. Move your knees and heels to simulate running.
  4. However, the hips and buttocks should not be involved in the process, they should move relaxed and out of inertia.
  5. The speed gradually increases.
  6. "Run" for a minute or two in two series.

Rotate the hula hoop

Rotating the pool allows the blood to disperse in the pool, warm up and prepare for the next, more intense exercises. Standing, feet shoulder-width apart, hands leaning sideways. Start with 20-30 turns in both directions, gradually increasing the number of laps to 50-60.


Lie on your stomach, stretch your arms forward. Further:

  1. At the same time, the lever is pulled forward and slightly up, and the legs are pulled back and up.
  2. Hold for 3-5 seconds and relax.
  3. Hands can be attached or pulled separately.

This is how the muscles that act directly on the prostate are trained.

Great move

When standing, they begin to walk with the arms lowered along the body. During the exercise, the legs should be raised as high as possible, touching the abdomen with the knee. Gymnastic techniques to improve erections are also performed with 2-10 kg dumbbells (it all depends on the level of physical fitness).

  1. Hands with dumbbells are lowered along the body.
  2. Take a step forward with one foot.
  3. They kneel down, trying to keep the load in its initial position.
  4. Then return to the starting position and lean on with your other foot.


Lie on your back, bend your knees and spread them apart. The feet rest on the floor, the hands relax. Tighten the internal muscles to feel a contraction in the genital area and anus. Hold for a few seconds and relax. Repeat 10 times. This is one of the most important and useful exercises that will restore your potential. It can be done at any time of the day, even while standing. The more stress you experience, the better. And you can sit on a stool, spread your shoulders to the side, keep your back straight. The torso is tilted slightly forward, the hands resting on the sides. Tighten the muscles of the loins, leave the buttocks relaxed, delay and relax again. Perform 10 repetitions.

on slopes

  1. Standing position, legs shoulder-width apart.
  2. The knees do not bend and do not bend forward to reach the palms to the floor.
  3. If a man is inflexible or obstructs his stomach, it is enough to start by touching the floor with his fingers.
  4. Start with 20 slopes, gradually increasing the number to 50.

Crossfit bouncing

  1. Beginner standing position. The legs are shoulder-width apart.
  2. Squat with your knees touching your chest and your palms lying on the floor.
  3. They take their legs back as if they want to start a push-up.
  4. They return to their starting position, pressing their knees to their chest.
  5. From this position, jump as high as possible.
  6. Repeat the complex 10 times with three approaches.

Performing a vacuuming exercise

They sit in a chair and imagine that cereals are scattered on the surface. By constricting the pubic-tailbone muscle, a kind of vacuum is created, as if the "groats" were being vacuum-coated.

Train your pool

Exercises are performed by rotating the pool in the morning. At the same time, they try to move the hip in different planes, which improves blood circulation in the groin and pelvic floor muscles. You can learn how to draw eight with your pool. Indeed, at the moment of intimacy, you have to move in different ways. Static (static load) strengthens the joints of the muscles and hips.

On his knees

Take a four-legged position. The hip should be at a 90 degree angle to the floor. Hands pressed to the floor, turning forward. Inhale shallowly and push the pool smoothly toward the corner. When your buttocks reach your 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 perform this exercise three more times. Over time, increase the number of repetitions to ten.


A simple exercise that you can do while lying in bed immediately after waking up. From a supine position, turn your abdomen and place your hand under your shoulders (right to right under your shoulder, left to left). Straighten your arms, create a graceful deflection, raise your buttocks as high as possible, and arch your lower back. No need to tilt your head. The sock and the chin should extend in opposite directions. In this situation, you must hold for at least 10 seconds. Breathing should be smooth, calm as if you were taking a sip.


  1. They lie on their stomachs, bend their legs to their knees, lift them up, and fold their arms around their ankles.
  2. When exhaling, raise your leg.
  3. Then lower your legs and relax, balancing your breath.


Classes related to Taoist technique help to restore physical strength, libido, youth and beauty. Perform the exercise step by step as follows:

  1. Fold your hands in the castle in the navel.
  2. Slowly stretch your neck down and forward - this will help stretch the ligaments and joints in your spine.
  3. Lower your head so that your chin is pressed against your neck.
  4. The head and neck are pulled back.

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

Strength training

The most effective strengthening exercises for an erection that are performed in the gym or at home are:

  1. Squats and bench press with dumbbells lying down.
  2. Windings on the bar.
  3. Deadlift.
  4. Bench press lying on your back.

You can increase your potency and overall tone by taking sports accessories. These include amino acids, icarin, tribulus, these elements contribute to the improvement of the qualitative and quantitative parameters of the spermogram and the compaction of muscle fibers.


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


  1. Position - lying down, fingers intertwined behind the head.
  2. Breathing is even, the body relaxes.
  3. We lift one leg and pull it out for a short time. Try to straighten as much as possible and not strain.
  4. They describe circles with their legs raised, gradually increasing the radius.
  5. After 5-7 turns, lower your foot.
  6. Breathe, repeat with the other foot.

Doctor's gymnastics

Your workout will require rubberized shock absorbers with loops at the end. To increase blood flow, your doctor recommends that you take classes in the following order:

  1. Secure the device to the center of any support and screw the legs into the loops.
  2. Go back a short distance to pull your knees to your abdomen from a supine position.
  3. In this case, it is advisable to hold it with your hand to avoid the body moving towards the shock absorber.
  4. Perform 5-10 pull-ups in two or three sets.

Potency and Oriental Practices

Erection-enhancing exercises, videos of which are easy to find online, show postures:

  • Starting position - lying on your back. At their expense - they make a "birch" stand for two people - they put their feet behind their backs, they cannot bend their knees or, on the contrary, they can lean on them. Both options have a positive effect on the development of male strength.
  • Suitable and such exercises to increase erection as bridge and bridge "vice versa". You need to lie on your stomach, lift your head, and wrap your arms around your ankles. Such a "boat" relaxes the muscles of the spine and stimulates blood circulation in the pool.
  • Qigong gymnastics is recognized as easy and effective. You can master the riding pose. Starting position - standing position. The spine is straight, the chin presses against the chest, the top of the head extending towards the sky. However, the legs are slightly apart, bent. The palms are folded in a boat. The muscles of the perineum are tensed for a deep breath and the air is held at 10 when counting on its own, then slowly blowing out the thumbs.

Even a man who has previously been physically strenuous will master the suggested lessons. Morning sex can also help speed up the dynamics, harmony in relationships, with your partner and yourself, and sometimes an erection-enhancing massage can be helpful. These methods, with a systematic and responsible approach, restore men’s health and become barriers to prostate disease.

Outdoor workouts

A man can choose the following sport:

  1. Run. It is advisable to run 5-7 kilometers twice a week.
  2. Martial arts in nature.
  3. Training is a new direction for training on uneven bands, horizontal bands and horizontal bands. You can do push-ups on the street.
  4. Swimming in outdoor pools, reservoirs.
  5. Yoga in nature helps you relax and get away from the hustle and bustle of everyday life.

Rules and recommendations

  1. Sport should be pursued without fanaticism. If it is difficult to do some physical exercise, they will reduce their speed and then increase their pace.
  2. Work out regularly either in the gym or at home.
  3. Summer is a great time for outdoor sports.
  4. Go to the gym in the winter.

Sport is useful and harmful for erections

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

  1. Run. It has a positive effect on the blood circulation in the pelvic organs, stimulates the prostate.
  2. Cycling. Improves potency, promotes blood flow to the groin. The small sessions act as a complete massage of the gland, stimulating the removal of harmful elements from the tissues along with the secretions of the prostate.
  3. Hours in the gym with dumbbells and barbells. Basic training contributes to the sharp blood flow to the genitals, and exercises with free weights affect the synthesis of sex hormones.
  4. Yoga stabilizes the functioning of all body systems and makes them work full force.

Even regular walking and long walks give positive results.

Car racing and chess are unlikely to enhance men’s sexual potential. Some doctors believe that cycling has a negative effect on the prostate and thus on erectile and reproductive abilities. Although specialists do not have a clear opinion on this issue.

Proper nutrition

Each man's diet (unless there are individual contraindications) should include:

  • fish (sea, river), seafood;
  • fresh fruit;
  • red and white meat steamed, cooked, fried;
  • any nuts;
  • vegetables - pumpkin, celery, peppers, garlic, onions;
  • cereals - buckwheat, rice, oatmeal.


It is already clear how potency and sexual practices affect a man’s general condition. But like all treatment and prevention methods, it has its limitations and drawbacks. For example, it is important to perform the movements correctly. To do this, the following aspects are taken into account:

  1. Everyone has a different physical fitness. If it is difficult to cope with any gymnastics, do not force yourself to achieve a positive effect. Everything should happen calmly, to the best of your knowledge and strength, otherwise you could harm your own health.
  2. It’s not worth being zealous to train too often or do a lot of exercise in a series. Exhaustive workouts do not give the same results as regular and harmonious ones.
  3. Some types of training require prior preparation, such as yoga. It is better to start the internship under the supervision of a trainer and take home classes after acquiring the basic skills. Failure to do so may result in serious injury.
  4. It is advisable to think through a sports program in advance and not do exercises at random. Be prepared for it: do not eat for at least an hour before training. It should also be warmed up with simple movements that help distribute the blood and warm the joints.

As with all bloodstream activating complexes, potency-enhancing exercises are not recommended for acute inflammatory processes (especially in the urogenital system) as well as oncological pathologies. Otherwise, the pathogenic cells will spread throughout the body, significantly aggravating the situation. It is better for men with joint problems to refuse strength sports to avoid injuries and deterioration.

Conclusions and reviews

  1. I've been doing Kegel exercises for several years. The result is, in fact, very good. I also quit smoking and eating fatty foods. As soon as I lost weight, I started a healthy lifestyle and exercise, my potency strengthened. Male, 37 years old.
  2. I start every day with a 2. 6 km run. I do it at the local stadium where there is a platform with street simulators. As soon as I run the prescribed laps, I do push-ups on the uneven bars, pull myself up on the horizontal bar, and carry the "pistol. " I can’t say they’ve achieved outstanding athletic heights in bodybuilding or sexual stamina. But the vibrancy and energy charge isn’t small. I went up to the office like a turtle, I wanted to sleep all the time and drank a liter of coffee to somehow do my job, now I'm in the morning, my mood is great, the world is in new colors, yes, and my libido has increased, which I am incredibly happy. 40 years old.
  3. I knew that stretching, biceps swinging, breathing techniques help me lose weight, strengthen erections and increase potency. But I haven’t been friends with sports since I was a kid. I recently had acute prostatitis. The doctor advised them to avoid strain and adhere to bed rest. I felt completely disabled. As soon as he recovered, he enrolled in a gym, quitting smoking. I feel relatively normal and relaxed now. Male, 31 years old.

It is not worth relying solely on physical education with weakened potential. The above exercises can really improve pelvic circulation, increase testosterone levels in the body. However, an integrated approach promotes significant improvements in erectile function, including the use of vitamins, rejection of addictions, and proper nutrition. If the problem lies in the diseases, full treatment should be given by medical, folk, manual, physiotherapy methods.