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

Men's sexual health depends on many factors: frequency of sexual contact, diet, lifestyle. Physical activity is far from last on this list. A sedentary lifestyle is known to cause congestion in the pelvic area, leading to the development of genitourinary diseases and disorders, including erectile dysfunction. Potency exercises will help solve these problems, increase erections and prolong intimacy.

potency exercises

Benefits of exercise

A man can face problems in bed at any age. Individual cessation of ignition does not yet indicate the development of impotence. The reasons for failure can be hidden in stress, excitement, overwork, recent illness, inappropriate environment, long-term abstinence. But if this happens regularly, then you need to reconsider your attitude towards health and visit a doctor. Another contributing factor is being overweight. Often in men with abdominal type of figure, the internal organs are moved due to fat deposits. The circulation of the genital organs is disturbed, the work of the heart, liver, stomach and pancreas suffers. Headaches, diabetes mellitus are common, and permanent hypertension develops.

Fat cells also contribute to the production of the female hormone estrogen, the excess of which negatively affects libido and potency. Exercises to increase potency in men working at home should be included in the daily routine of the stronger sex who have crossed the 40-year milestone. Then the chances of finding yourself in an awkward situation will be much less. In addition, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency due to:

  1. Increased testosterone levels in the bloodstream. It is a male sex hormone produced in the adrenal cortex and testicles. Strength exercises contribute to its active production.
  2. Improving lymph flow. Lymphatic stagnation leads to tissue swelling, which causes erection problems.
  3. Maintaining a normal mental state. Charging in the morning will strengthen, give energy and strength, improve mood.
  4. Strengthening blood circulation. Active training speeds up the work of the cardiovascular system. The lungs move more air, which ensures the saturation of the blood with oxygen and its supply to the genitals.

Symptoms that can be alleviated by daily exercise

If you constantly perform exercises to improve potency, working to increase the load, you can get rid of groups of symptoms such as:

  • lethargy of a member in the process of intercourse;
  • lack of morning erection;
  • low testosterone and decreased sex drive;
  • premature ejaculation;
  • weak orgasm.

Bitan! Stretching and tightening muscles, running, swimming contribute to weight loss, tonify blood vessels, improve blood circulation and increase male sexual strength.

The best complex gymnastics to increase and improve potency

In addition to general physical exercise, it is necessary to perform special exercises to increase libido. They affect the lower body: legs, buttocks, perineum, lower back. Increased circulation in this area will contribute to high-quality excitement and strong potency. Every workout should start with a warm-up. Rotate head, arms, hips, squat, lean forward, backward and sideways. This will help stretch the joints, disperse the blood and warm up the muscles. 5-7 minutes of simple exercises will save a person from injuries during more intense loads. Bitan! Gymnastics must be performed systematically. Then a significant result will be noticeable in a month.

morning training

Exercises begin immediately after waking up, when the penis is erect. If the genitals are not aroused in the morning, an erection is created independently:

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

Pubic-coccygeal muscle training

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

holding the ball

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

Walking on your buttocks

They sit on their asses, legs outstretched forward. The arms are bent at the elbows or also outstretched. In this position they begin to move forward 2 meters and then back. The buttocks move alternately, trying to keep the "steps" small.

Lifting the legs

Lie on your back (preferably on a soft surface), hands placed next to your body. Let's do the following exercise:

  1. Raise your legs and slowly lower them until they hit the floor.
  2. Hold this position for 10-15 seconds, if you feel pain or discomfort, immediately lower the limbs to their original position.
  3. They make 10 visits a day, not forgetting the breaks for rest.

stone retention

  1. Standing position, arms out to the side.
  2. Training begins by gently bending the legs at the knees and simultaneously squeezing the gluteal muscles.
  3. For more efficient performance, you can imagine a person holding a stone between their legs.

Pelvic lift

  1. Lie on your back on a hard surface.
  2. The knees are bent, the arms outstretched along the body.
  3. Slowly lift your pelvis, 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 aim to control attention and awareness, and are performed according to step-by-step instructions:

  1. A man sits on the floor, naked or leaning.
  2. He begins to imagine intimate moments and caresses his genitals.
  3. He tries not to think about anything but his feelings.
  4. Thinking about the pleasure he gets, he caresses his back.
  5. He concentrates only on his own masculine dignity and tries to bring him into an erect state with one force of thought.

Raising the knee

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

Crotch exercises

  1. The position is lying on your back.
  2. Lift one leg and begin to rotate the limb, describing large circles.
  3. The leg returns to its original position and the same is done with the other limb.
  4. Do this exercise twice a week in 3 sets.

Bicycle

Exercise known to everyone since kindergarten:

  1. Lie on your back, bend your knees.
  2. The fingers are intertwined behind the head.
  3. The legs make movements similar to riding a bicycle.
  4. You choose the speed and duration of the movement at your own discretion.

jumping

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

birch

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

"Skipping"

It is performed standing, with the arms outstretched next to the body, or with the palms pressed against the wall and slightly tilted forward. The task is to walk quickly in place, without removing socks from the floor. You have to move for a minute, but at maximum speed.

The ring

  1. Lie on your stomach.
  2. They bend their knees and grab their wrists with their fingers (the position can be seen from the picture on the Internet).
  3. They try to bend the body as much as possible and swing like a boat.
  4. They hold in this position for 30-60 seconds.

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

A frog

  1. Take a lying position - as before push-ups.
  2. Arms and legs straightened, palms on the floor.
  3. Pull your knees to your chest.
  4. Pull one leg alternately and return it to the starting position. Then the same action is repeated with the other limb.
  5. The exercise begins slowly, gradually accelerating.
  6. Perform 10 times in 3-4 sets.
squats for potency

Squats

Squats should be done in the morning with general exercise. The main thing 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 should remain in one place during the squat, and not move forward or backward.
  4. Perform 20 squats a day, increasing the number of repetitions over time.

Butterfly

  1. They sit on the floor, their legs bent at the knees and spread, folding at the feet (a photo of the position can be viewed online).
  2. The palms hold the ankles so that they do not rise during training.
  3. During the exercise, keep your back straight, look in front of you.
  4. They begin to slowly press their elbows to their knees so that they touch the floor.
  5. Keep your knees on the floor for a few seconds, then relax.
  6. Over time, the tension in the muscles will stop being felt acutely. Then you can speed up the pace.
walking in a place for potency

Simulated running

You can strengthen the immune system and restore potency by performing the following movements:

  1. Stand up with your hands on the wall. Relax your buttocks.
  2. Without lifting the socks off the floor, alternately raise the heels, as when skipping.
  3. Move your knees and heels, simulating running.
  4. At the same time, the hips and buttocks should not be involved in the process, remaining relaxed and moving by inertia.
  5. The speed gradually increases.
  6. "Run" one or two minutes in two sets.

Spin the hula hoop

Pelvic rotation allows blood to be dispersed in the pelvis, warming up, and preparing for the next, more intense exercise. Standing, legs shoulder-width apart, arms resting on the side. Start with 20-30 turns in each direction, gradually increasing the number of laps to 50-60.

boat

Lie on your stomach, arms outstretched. further:

  1. At the same time, they pull their arms forward and slightly upwards, and their legs backwards and also upwards.
  2. Hold for 3-5 seconds and relax.
  3. The arms can be joined or pulled separately.

This is how muscles that directly affect the prostate are trained.

Big step

In a standing position, they begin to walk with their hands down next to their body. During the exercise, it is necessary to raise the legs as much as possible, touching the abdomen with the knees. Gymnastic techniques to improve erection are also performed with dumbbells of 2 to 10 kg (it all depends on the level of physical fitness).

  1. The dumbbell arms are lowered along the body.
  2. Take a step forward with one foot.
  3. He kneels, trying to keep the load in the starting position.
  4. Then return to the starting position and jump with the other leg.

voltage

Lying on your back, bend your knees and spread them apart. Legs rest on the floor, arms relaxed. Tighten the internal muscles so that there is a feeling of tightness in the genital area and anus. Hold for a few seconds and relax. Repeat 10 times. This is one of the most important and useful exercises that restores potency. It can be performed at any time of the day, even standing. The more stressed you are, the better. Or you can sit on a chair, spread your shoulders to the side, keep your back straight. The torso is slightly tilted forward, arms are laid to the side. Tighten your groin muscles, leaving your buttocks relaxed, hold on and relax again. Do 10 reps.

slopes

  1. Standing position, feet shoulder-width apart.
  2. The knees do not bend and lean forward so that the palms reach the floor.
  3. If a man is unyielding or his stomach bothers him, it is enough to touch under his fingers to begin with.
  4. Start with 20 inclines, gradually increasing the number to 50.

Crossfit bouncing

  1. Initial standing position. The legs are shoulder-width apart.
  2. Squat with your knees touching your chest and your palms resting on the floor.
  3. They pull their legs back, as if they want to start push-ups.
  4. They return to the starting position, pressing their knees to their chests.
  5. Jump from this position as much as possible.
  6. Repeat the complex 10 times with three approaches.

Performing a vacuum cleaner exercise

They sit on a chair and imagine that the cereals are scattered on its surface. The contractions of the pubic-coccygeal muscle create a kind of vacuum, as if they draw in "croup" like a vacuum cleaner. When performed properly, the gluteal muscles do not contract.

Train your pelvis

In the morning they do the exercises by rotating the pelvis in a circle. At the same time, they try to move the hips in different planes, which will improve blood circulation in the groin and pelvic floor muscles. You can learn how to draw an eight with your pelvis. Indeed, in the moment of intimacy you have to move in different ways. Statics (static loads) strengthens muscle and hip joints.

On your knees

Take a position on all fours. The hips should be at an angle of 90 degrees from the floor. Hands pressed to the floor, facing forward. Inhale shallowly and gently move your pelvis toward your heels. When the buttocks reach the heels, sit on the heels, 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. Bring the number of repetitions to ten over time.

Cobra

A simple exercise you can do while lying in bed right after waking up. From a supine position, rolling over on your stomach, place your hands under your shoulders (right - below your right shoulder, left - below your left). Straighten your arms, form a graceful deflection, lifting your buttocks as high as possible and bending your lower back. No need to tilt your head. Socks and beard should be stretched in opposite directions. You should hold for at least 10 seconds in this position. Breathing should be even, calm, as if sipping.

Onions

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

Crane

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

  1. Fold your arms into the navel lock.
  2. Slowly stretch the neck down and forward - this helps stretch the ligaments and joints of the 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 involves four repetitions. Standard circular head movements are then performed.

Power gymnastics

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

  1. Squats and bench press in a supine position with a weight.
  2. Hinges on the bar.
  3. Deadlift.
  4. Bench press in a supine position.

By taking sports supplements you can increase potency and general tone. They include amino acids, icariin, tribulus, these elements contribute to the improvement of qualitative and quantitative indicators of spermograms and compaction of muscle fibers.

Scissors

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

reeds

  1. Position - lying down, fingers intertwined behind the back of the head.
  2. Breathing is even, body relaxed.
  3. One leg was raised and held briefly. Try to correct it as much as possible and not strain.
  4. With the foot raised, they describe circles, gradually increasing the radius.
  5. After 5-7 turns, lower your leg.
  6. While breathing, repeat the action with the other leg.

Doctor of gymnastics

For training, you will need rubber shock absorbers with loops at the ends. To improve blood flow, the doctor recommends teaching in the following order:

  1. Attach the device in the middle to any support and tuck your feet into the loops.
  2. Move a short distance to pull your knees up to your stomach from a supine position.
  3. In this case, it is advisable to hold it with your hands to avoid moving the body towards the shock absorber.
  4. Perform 5-10 folds in two or three series.

Potency and oriental practices

Erectile Dysfunction Exercises, whose videos are easy to find online, demonstrate the positions:

  • Starting position - lying on your back. At the expense of one - make a stand for "birch", for two - put your feet behind the back of the head, you can not bend your knees or, conversely, rely on them. Both options have a positive effect on the development of male power.
  • Erection-enhancing exercises such as the bridge and the "reverse" bridge are also suitable. You need to lie on your stomach, raise your head and wrap your arms around your ankles. Such a "boat" relaxes the muscles of the spine and stimulates blood circulation in the pelvis.
  • Qigong gymnastics is recognized as easy and effective. You can master the rider pose. Starting position - standing. The spine is straight, the chin is pressed against the chest, the top of the head extends towards the sky. At the same time, the legs are slightly apart, bent. The palms are folded in the boat. The muscles of the perineum are tensed during deep inhalation and keep the air at number 10 when we count in ourselves, then we exhale slowly, straining our thumbs.

The suggested classes will be mastered even by a man who was previously with physical effort on you. Morning sex will also help to accelerate the dynamics, harmony in relationships, with a partner and yourself, sometimes a massage will be useful to improve erectile function. With a systematic and responsible approach, these methods will restore men's health and become an obstacle to prostate diseases.

Outdoor exercises

A man can choose the following sport:

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

Rules and recommendations

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

Sport useful and harmful for erection

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

  1. Run. It has a positive effect on blood circulation in the pelvic organs, stimulates the prostate.
  2. Cycling. Improves potency, allows blood flow to the groin. The small seats act as a complete massage of the gland, stimulating the removal of harmful elements from its tissues together with the secretion of the prostate.
  3. Gym classes with weights and dumbbells. Basic training contributes to a sharp rush of blood to the genitals, and exercises with free weights affect the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all bodily systems and makes them work at full strength.

Even ordinary walking and long walks give a positive result.

It is unlikely that car racing and chess will strengthen male sexual potential. Some doctors believe that cycling has a negative effect on the prostate, and thus on erectile and reproductive ability. Although there is no unequivocal opinion of medical specialists on this issue.

Proper nutrition

Every man's diet (if there are no individual contraindications) must include:

  • fish (sea, river), seafood;
  • fresh fruit;
  • red and white meat stewed, boiled, roasted;
  • any nuts;
  • vegetables - pumpkin, celery, pepper, garlic, onion;
  • cereals - buckwheat, rice, oatmeal.

Contraindications

It is already clear how potency and sex exercises affect a man's general condition. But, like any treatment and prophylactic method, it has its limitations and shortcomings. For example, it is important to perform the movements correctly. For this, the following points are taken into account:

  1. Everyone's physical fitness is different. If it is difficult to cope with any type of gymnastics, you should not be burdened with force, wanting to achieve a positive effect. Everything should take place peacefully, in accordance with your abilities and strength, otherwise you can harm your own health.
  2. It doesn’t pay to be jealous of exercising too often or doing a lot of exercises in one series. Exhausting trainings will not give such a result as regular and harmonious.
  3. Some types of training require prior preparation, such as yoga. It is better to start the practice under the supervision of a coach, and after you have acquired the basic skills, move on to teaching at home. Failure to do so may result in serious injury.
  4. It is advisable to think about the sports program in advance and not do the exercises at random. You need to prepare for this: do not eat for at least an hour before training. You should also warm up by performing simple movements that will help disperse the blood and warm up the joints.

Like all complexes that activate blood flow, exercises that increase potency are not recommended for acute inflammatory processes (especially those that occur in the genitourinary system), as well as in the presence of oncological pathologies. Otherwise, the pathogenic cells will spread throughout the body, which will greatly aggravate the situation. Men who have joint problems are better off with strength sports to avoid injury and worsening well-being.

Conclusions and reviews

  1. I have been doing Kegel exercises for several years. The result was, and even very good. I also stopped smoking and eating fatty foods. As soon as I lost weight, started a healthy lifestyle and exercised, my potency grew stronger. Male, 37 years old.
  2. I start every day by running 2. 6 km. 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 bars, lift on the horizontal bar and perform the "gun". I can't say that I have achieved exceptional athletic heights in bodybuilding or sexual endurance. climbed into the office like a turtle, I constantly wanted to sleep and drank liters of coffee to somehow solve work tasks, now I am cheerful in the morning, my mood is great, the world shines with new colors. Yes, and libido increased, which makes me incredibly happy. Male, 40 years old.
  3. I knew that stretching, rocking the biceps, breathing techniques help to lose weight, strengthen erections and increase potency. But I have not been friends with sports since childhood. I recently had acute prostatitis. The doctor advised avoiding exertion and adhering to bed rest. I felt completely disabled. As soon as he recovered, he enrolled in the gym, quit smoking. Now I feel relatively normal and calm. Male, 31 years old.

It is not worth relying solely on physical education with impaired potency. The above exercises can really improve blood circulation in the pelvic area, increase the level of testosterone in the body. However, an integrated approach helps to achieve significant improvements in erectile function, including vitamin use, addiction rejection, and proper nutrition. If the problem is in diseases, it is necessary to carry out a complete treatment with the application of medical, folk, manual, physiotherapy.