Increasing potency: the best exercises at home

Exercises for potency at home are aimed at improving erection, prolonging sexual intercourse, removing unpleasant symptoms that are accompanied by various diseases and direct causes of erectile dysfunction. All exercises must be performed strictly following the instructions.

Why do you need potency exercises?

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

• Blood circulation in the pelvic organs is accelerated.Which is why the cavernous bodies of the penis are filled with blood (physical activity forces the cardiovascular system to work normally).
• It removes tension in the spine and muscles.Which is often the cause of impotence.
• The muscular system in the perineal area is strengthened.And other organs of the genitourinary apparatus - muscles are directly involved in the maintenance of erection, urine and feces (prostatitis is often accompanied by such symptoms).
• Tissue swelling disappears.Which prevents you from having full sexual intercourse. This is achieved by the fact that the lymph is dispersed throughout the body.
• Mood improves and depression disappears.Because exercise neutralizes adrenaline and stimulates the synthesis of hormones that increase joy (serotonin, endorphin).
• One gains self-confidence.Because a beautiful figure is formed.
• The coccygeal-pubic muscle becomes elastic and elastic. Another name is 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 is reduced, which increases sex drive.

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

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

Rules for performing exercises for the genital organ

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

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

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

Exercises for a quick increase in potency

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

• Sumo squats.Another name is plie, it is performed in the initial stages without load, then with weights. Stand up straight, point your toes out to the side and keep your back straight. Slowly lower yourself until your thighs are parallel to the floor.
  Hold for 2-3 seconds and stand up. Number of repetitions - 5 times. Monitoring the correct performance - the man feels tension in the groin and ligaments.

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

• Butterfly-2.Take a lying position, spread the 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 this 3 times or more.

• Squeezing the ball.It is performed sitting or standing (as needed). Take a ball whose diameter does not exceed 20 cm, put it between your knees and start squeezing. The number of pressures is from 30 to 40 times.

The same exercises are used in the complex therapy of erectile dysfunction.

Simple exercises

This category includes activities that many people are familiar with from school, as well as those that are very easy to perform. Despite its simplicity, the training is very effective. Complex classes consist of the following elements:

• Bicycle.In a lying position, bend your legs, imitate actions like pedaling a bicycle. The duration of the exercise is at least 1 minute. Important - change gears.

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

• Horizontal scissors.When performing, lie on your back and place your hands under your tailbone, palms down. Spread your legs to the side and bring them together, crossing them over each other. The number of repetitions is from 6 to 12 times.

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

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

• Reverse bridge.Lie on your back, the spine should be straight, lean on your shoulders, keep your upper limbs close to 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 from 18 to 20 times.
  Do not bend the lumbar spine, keep it as straight as possible and try to pull the knees forward, straining the groin muscles. Having reached the upper point, spread your legs in different directions.

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

• Climber.IP – lie down on your stomach, rest your elbows and toes of your lower extremities on the floor, lift your body. Bring the knees one by one to the area of the abdominal muscles. Try to point your hips inward.
  In subsequent executions, turn your hips in the opposite direction, i. e. outwards. The number of repetitions is from 12 to 20 times.

• Walking while sitting.Squat on your butt with your legs extended forward and straight and your hands on your hips. Move one leg forward first, then the other. Push off with your butt muscles. Take 20 steps and do the same in the opposite direction (walking backwards).

• Pelvic rotations.Stand straight with your feet slightly wider than your shoulders. Place your palms on your waist. Start rotating only the pelvis, but do not use the neck and shoulders, leave them still. Rotate first in one direction, then in the other direction, 25 times.

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

• Pelvic thrusts.Stand straight, put your palms to your sides. Make a sharp lunge with the pelvis and return to the starting position. The number of repetitions is from 12 to 15 times.

• Birch tree.Take a lying position, raise 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 up to 8-10 times.
  Do not strain the cervical spine - it should be relaxed.

• A ring.Lie on your stomach, bend your knees, lifting them, and at the same time grab 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 tall, feet shoulder-width apart (never wider), palms on front of thighs. Exhale strongly and at the same time slightly tilt your torso down and forward, bend your knees slightly. Pull the stomach in strongly, tighten the muscles of the anus. Stand up again. Do up to 18-20 times.

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

1. Straighten your spine, place your feet next to each other.
2. Move as if you are walking with your butt forward and back (on the surface of the chair).
3. Exhale deeply, drawing the diaphragm in at the same time. 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. In the initial stages, hold on to the chair with your hands.

Kegel exercises

The complex is aimed at training the coccygeal-pubic muscle, which is responsible for the state of erection - strength and duration. Gynecologist Kegel has developed a series of exercises, but the basis is as follows:

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

Number of repetitions of 10 times. As you continue to exercise, 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, etc. , maximum - retention up to 5 seconds.
• Limb lifting.Take a lying position - on your back, bend your legs at the knee joints and grab them with your hands. Pull your knees toward your chest, but don't lift your shoulders off the floor. Put your feet up and go back to IP.
• Exercises for prostatitis.Take a body position lying on your stomach and bend one leg at the knee. Start tensing and relaxing the pubococcygeus muscle up to 10 times. Repeat the manipulations with the other leg.
• To improve erection in case of inflammation of the genitourinary system.Lie on your back, bend your knees, put your feet on the floor. Support your lower abdomen with one hand and your buttocks with the other. Squeeze and release the muscle at a rhythmic pace up to 15 times.
• Reverse kegel.It is performed after mastering the basic technique. Tighten the muscle as if you are pushing urine out of you. Hold this tension for up to 4 seconds, then relax. Repeat up to 10-15 times.
• Muscles of the anus.Useful in erectile dysfunction. Simply squeeze and relax the anal muscles 10-20 times.
• At the end of the complex.Lie on your stomach, put your hands under your shoulders, and place your feet so that your toes rest on the floor. Get up on your hands, straighten them completely and bend your spine in the lumbar region.
  Tighten the pelvic muscles and perform up to 5 frictions, as during sexual intercourse. Fix 15-20 seconds, go back to IP.

The most important thing in 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 making squeezing movements. You will definitely feel the muscle as soon as the flow of urine stops.

The same can be done with an erect penis.

More detailed information about the technique in this video:

Power is moving

Strength training in a short time accelerates microcirculation in the body, forcing blood to fill the cavernous bodies of the genital organ. For the muscles of the male genitourinary system with erectile dysfunction, 4 main exercises are used.

First leg push:

1. Sit on the exercise machine.
2. Spread your legs wide, so the greatest tension will go to the inner thighs, which will quickly increase blood flow.
3. Perform pressures while exhaling.
4. As you inhale, return to the starting position.

Second - squats with weights:

1. Stand straight with your feet wider than shoulder-width apart (the wider your feet, the better the effect).
2. Grab 2 dumbbells, a kettlebell or other weight.
3. Squat with your legs apart so that your back stays perfectly straight. Otherwise, the risk of injury to the spinal column increases.
4. Do 10 pushups, short.
5. Squat with your legs together.
6. Repeat the manipulation.

Third - connecting the limbs:

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

Fourth - pull-ups on the horizontal bar:

1. Place your palms around the bar.
2. Tighten all the muscles in your lower 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.

Perform strength training 8-15 times.

Cardio training

Such exercises are aimed at strengthening the walls of blood vessels, normalizing the work of the cardiovascular system, which improves overall 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 stress hormone cortisol will begin to be produced, which is a direct enemy of potency.

The training complex consists of the following exercises:

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

Cardio training rules:

• go for a run - if you do it in the morning, the number of platelets increases, so blood viscosity increases, if in the evening, then platelets and viscosity decrease (it is better to run in the morning);
• the best choice of cardio equipment for potency is a stepper, and it is important to turn the socks slightly outwards when doing the exercise;
• optimal exercises are walking for 15-25 minutes three times a day, jumping rope for 10 minutes;
• additional training - cycling, swimming in the pool, rowing for 30 minutes 3-4 times a week.

Erectile training

The best option for improving potency is direct training of the male sexual organ. For this purpose, special techniques have been developed that promote 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 with lubricant and achieve an erection of a maximum of 70%. Grasp the organ at the base like a closed ring with your index finger and thumb.
  Stretch your fingers from the base to the end of the head at a slow pace (this will take 3-4 seconds). Change hand. The number of approaches with each limb is up to 10-15 times.

• Pulling technique.There are many ways, but the following actions are considered basic training: wrap your hand around the penis at the base of the head, stretch it forward, turn first to the left, then to the right, up, down. The duration of one access is 30-35 seconds.

• Penis tension.In the morning, before going to the toilet or when the organ is erect (70-80%), tighten the muscles of the groin, then try to raise the penis even more, and then relax.
  Start the exercises with 5 lifts, but when you can do it 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, first 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 also includes physical activity and breathing techniques. Yoga is based on static tension, i. e. fixation of the organs in one position, due to which the flow of blood to the genitourinary system is supplied.

The simplest yoga exercises for beginners:

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

• Cobra pose.Lie on your back, palms resting on the floor, lift your torso up, arching your back as much as possible and throwing your head back. Straighten your elbows. Hold the position for 3 seconds.

• Plow pose.Lie down on your back, arms by your body. Slowly lift your legs up, lowering them to the opposite side, i. e. behind your head. Hold for 5 seconds.
  If it is difficult to perform the exercises at first, support the lumbar area with your hands.

• Boat pose.An exercise known from school. Lying on your stomach, at the same time gently raise all your limbs, stretch them out - arms forward, legs back. Hold for 10 seconds. A slight sway is acceptable.

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

Exercises according to Bubnovski

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

1. Buy a rubber shock absorber. Attach it to any object (door handle, solid table/cabinet legs, etc. ). Sit on the floor so that the object is approximately at crotch level.
2. Lie on your back and insert your feet into special loops. Start pulling them apart and moving them around.
3. Turn to the left side, remove the loop from the left leg. Attach the other side of the expander to the door handle, forcefully lift the right leg up and bring it back down.
4. Do the same with the other limb.

Perform the exercise with smooth movements.

Qigong for Male Strength

The technique came to us from the East, it is based on breathing exercises. The complex consists of 2 main exercises to eliminate erectile dysfunction:

#1:

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

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 other lies flat.
3. Raise the straight leg with a smooth inhale. Hold the position for 4 seconds. Put it down.
4. Repeat the movements with the other leg.

If it's hard to lift right away, use a towel to help you lift the limb.

Breathing exercises for potency

Not only oriental medicine is known for breathing exercises. Our experts suggest that you do the following exercises daily to improve potency:

• Metronome.Starting position - lying on your back with knees bent and feet wide apart, resting on the floor. Take a deep breath and at the same time 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 accesses is 10 times.

• Spring.Sit on a hard chair, straighten your back and place your arms straight in front of you with elbows bent. Take a sharp, loud breath and immediately tense the muscles of the anus, buttocks and clench the palms into fists. Relax as you exhale slowly.
  The number of accesses 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 up, leaning on your legs. At that time, squeeze the muscles of the pelvic area. Lower yourself as you exhale. Repeat the tension 8 times, pause for 3 seconds.

The mandatory rule is that the underwear should be very loose, but it is better to perform the breathing exercises naked.

Squats according to Strelnikova

The training is used by men who have refrained from intimacy for a long time. Squats, developed by doctor Strelnikova, aim to exercise the muscles of the genitourinary system and activate the prostate.

Squat Features:

1. After you have assumed a flat position, place your arms by your body.
2. Place your feet 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 the toes. At the same time, spread your knees slightly to the side.
4. Exhale and rise sharply, shifting your body weight to your heels.
5. For the second and subsequent squats, tighten the muscles of the legs and buttocks.

Repeat the exercise up to 12 approaches. Between them make 3 breaks of 3-4 seconds.

It is charged for people over 50 years old

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 state of the cardiovascular system. If necessary, consult your doctor.

Contraindications

There are minimal contraindications for exercises to eliminate erectile dysfunction:

• severe diseases of the heart and blood vessels;
• joint problems;
• varicocele;
• acute inflammatory processes in the pelvic organs.

If you decide to do strength exercises at home, be sure to study all the exercise options, take into account contraindications and, most importantly, the rules for performing each workout. Remember that the approach to therapy 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, weakening of erection. I consulted a well-known urologist and he said that in my initial stage it is enough to do special exercises.

I practiced every day, using different complexes. As a result, after a week I determined the most comfortable for myself. I noticed the first improvements after a month and a half, but they were very strong. After 2 months of training, I got rid of my urological problems and even the doctor said that the prostatitis was resolved. But I didn't stop working - it's useful for prevention.