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

Men's sexual health depends on many factors: frequency of sexual contact, nutrition, lifestyle. Physical activity is far from last on this list. A sedentary lifestyle is known to cause congestion in the pelvic region, lead to the development of genitourinary diseases and disorders, including erectile dysfunction. Power exercises will help to deal with these problems, increase erection and help to prolong intimacy.

power exercises

The benefits of exercise

A man can face problems in bed at any age. A single misfire does not yet indicate the development of impotence. Reasons for failure can be hidden in stress, excitement, overwork, recent illness, inappropriate environment, prolonged abstinence. But if this happens regularly, you will need to reconsider your attitude towards health and visit a doctor. Another contributing factor is being overweight. Often in men with an abdominal figure type, the internal organs are displaced due to fatty deposits. The circulation of Organs genitals is disturbed, the work of the heart, liver, stomach and pancreas suffers. There are frequent headaches, diabetes mellitus, persistent hypertension develops.

And also fat cells contribute to the production of the female hormone estrogen, the excess of which negatively affects libido and potency. Exercises to increase potency in men who do it at home should be included in the daily routine of the stronger sex who have passed the 40-year mark. Then the chances of being in an unpleasant situation will be much smaller. Also, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency due to:

  1. Increase the level of testosterone in the bloodstream. It is a male sex hormone produced in the adrenal cortex and testes. Strength exercises contribute to your active production.
  2. Improve lymph flow. Lymph stagnation leads to tissue swelling, which causes erection problems.
  3. Maintain a normal psychological state. Charging in the morning will invigorate, give energy and strength, improve mood.
  4. Strengthening blood circulation. Active training makes the cardiovascular system work faster. The lungs move more air, which ensures the saturation of the blood with oxygen and its supply to the genitals.

Symptoms that can be relieved with daily exercise

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

  • limb lethargy in the process of sexual intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased sexual desire;
  • premature ejaculation;
  • weak orgasm.

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

The best complex gymnastics to increase and improve power

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 blood circulation in this area will contribute to high quality arousal and strong potency. Any workout should start with a warm-up. Rotate your head, arms, hips, squat, lean forward, backward and sideways. This will help stretch your joints, disperse blood, and warm up your muscles. 5-7 minutes of simple exercises will save a man from injuries during heavier loads. Important! Gymnastics must be carried out systematically. Then a significant result will be noticeable in a month.

morning workout

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

  1. Make the penis jump.
  2. The number of jumps increases 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

Pubic-muscular muscle training (Kegel muscles, PC muscles) is carried out as follows: the hand is placed between the testicles and the buttocks. Pinch this area, feeling the tension in it. This is the Kegel muscle. It is slowly squeezed, held for 3 seconds and relaxed. Repeat 10 times. For those who have trained the "love area", 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

To perform this exercise, you will need a small rubber or plastic ball. In a 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 press the ball. Start with 30 times, gradually increasing to 250.

walking on the buttocks

They sit on their asses, legs stretched out in front of them. The arms are bent at the elbows or also extended. In this position, they begin to move 2 meters forward and then backward. The buttocks are moved in turn, trying to make the "steps" small.

leg lift

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

  1. Raise your legs and slowly lower them until they reach 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 the rest breaks.

stone retention

  1. Standing position, hands resting on the sides.
  2. The workout starts with a slight bend of the legs at the knees and at the same time contracting the gluteal muscles.
  3. For a more effective execution, you can imagine a person holding a rock between their legs.

Elevating the pelvis

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

concentration of attention

These exercises aim to control attention and awareness and are performed according to the step-by-step instructions:

  1. A man sits on the floor, naked or half-naked.
  2. He begins to imagine intimate moments and caresses his genitals.
  3. He tries not to think about anything but his own feelings.
  4. Thinking of the pleasure he feels, he caresses himself with the back of his hand.
  5. He only focuses on his own masculine dignity and tries to get him into an upright state with a force of thought.

knee lift

  1. They stand with their backs to the wall and alternately try to lift 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.

groin exercises

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


An exercise familiar to everyone since kindergarten:

  1. Lie on your back, bend your knees.
  2. Fingers are interlaced behind the head.
  3. The legs make movements similar to riding a bicycle.
  4. The speed and duration of movements are chosen at your discretion.


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


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


It is performed standing, with the arms extended along the body, or with the palms of the hands pressed against the wall and slightly bent forward. The task is to walk quickly in place without taking your socks off the floor. You need to move for a minute, but at full speed.


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

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


  1. Take a lying down position - just like before push-ups.
  2. Arms and legs are straight, palms are on the floor.
  3. Pull your knees up to your chest.
  4. Pull one leg at a time and return it to the starting position. Then the same action is repeated with the other member.
  5. The exercise starts slowly, gradually accelerating.
  6. Perform 10 times in 3-4 sets.
power squat


Squats should be done in the morning in addition to 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 during the squat should remain in the same place, not move forward or backward.
  4. Perform 20 squats daily, increasing the number of repetitions over time.


  1. They sit on the floor, with their legs bent at the knees and apart, closing their feet (photo of the position can be viewed on the Internet).
  2. The palms hold the ankles so they don't rise during the workout.
  3. During the exercise, your back is kept straight, look in front of you.
  4. They begin to slowly press their elbows onto their knees so they touch the floor.
  5. Keep your knees on the floor for a few seconds and then relax.
  6. Over time, the tension in the muscles will no longer be felt acutely. Then you can pick up the pace.
walking in place to power

simulated execution

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

  1. Stand up with your hands on the wall. Relax your buttocks.
  2. Without lifting your socks off the floor, alternately lift your heels, as if jumping.
  3. Move your knees and heels, simulating a run.
  4. At the same time, the hips and buttocks should not be involved in the process, remaining relaxed and moving through inertia.
  5. The speed gradually increases.
  6. "Run" for a minute or two in two sets.

spin the hula hoop

Pelvis rotation allows you to disperse blood in the pelvis, warm up and prepare for the next more intense workout. Standing, legs shoulder-width apart, hands resting on the sides. Start with 20-30 loops in each direction, gradually increasing the number of circles to 50-60.


Lie on your stomach, arms stretched out in front of you. Further:

  1. At the same time, pull the arm forward and slightly up, and the legs back and also up.
  2. Hold for 3-5 seconds and relax.
  3. Hands can be connected or pulled separately.

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

Big step

Standing, they begin to walk with their arms lowered by their sides. During the exercise, it is necessary to raise the legs as high as possible, touching the abdomen with the knees. Gymnastic techniques to improve erection are also performed with dumbbells from 2 to 10 kg (it all depends on the level of fitness).

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


Lying on your back, bend your knees and spread them apart. Feet rest on the floor, hands are relaxed. Tighten the internal muscles so that there is a feeling of constriction 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 restore potency. It can be performed at any time of the day, even standing. The more stress you have, the better. And you can also sit on a stool, spread your shoulders to the sides, keep your back straight. The torso is slightly bent forward, the hands rest on the sides. Tighten your groin muscles, leaving your buttocks relaxed, take your time and relax again. Do 10 reps.


  1. Standing position, feet shoulder-width apart.
  2. The knees do not bend and lean forward to reach the palms on the floor.
  3. If a man is adamant or his stomach is in the way, touching the ground with his fingers is enough to get started.
  4. Start with 20 inclines, gradually increasing the number to 50.

crossfit jump

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

Doing a vacuum cleaner exercise

They sit in a chair and imagine that the cereal is spread on its surface. By contracting the pubic-coccygeus muscle, they create a kind of vacuum, as if they were vacuuming up the "lumps" like a vacuum cleaner. When performed correctly, the gluteal muscles do not contract.

train your pelvis

In the morning they do exercises by rotating their 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 muscles. You can learn to draw an eight with your pelvis. In fact, at the moment of intimacy, you have to move in different ways. Static (static loads) strengthen the muscles and hip joints.

on your knees

Take a four position. Hips should be 90 degrees off the floor. Hands pressed to the floor, facing forward. Inhale shallowly and gently move your pelvis towards your heels. When your buttocks reach your heels, sit back on your 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. Over time, bring the number of repetitions to ten.


A simple exercise that can be done lying in bed immediately after waking up. Lying down, turning over on your stomach, put your hands under your shoulders (right - under your right shoulder, left - under your left). Straighten your hands, form a graceful deflection, lifting your buttocks as high as possible and arching your lower back. It is not necessary to bow your head. Socks and chin should stretch in opposite directions. In this position, you must hold for at least 10 seconds. Breathing should be even, calm, as if you were drinking.


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


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

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

The Tao technique involves four repetitions. Then standard circular movements of the head are performed.

strength gymnastics

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

  1. Squat and bench press in a pose lying on your back with a barbell.
  2. Bar lifts.
  3. Deadlift.
  4. Supine in a pose lying on your back.

You can increase potency and overall tone by taking sports supplements. They include amino acids, icariin, tribulus, these elements contribute to the improvement of qualitative and quantitative indicators of the spermogram and the compaction of muscle fibers.


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


  1. Position - lying down, fingers interlaced behind the back of the neck.
  2. Breathing is regular, the body relaxed.
  3. One leg is lifted and remains briefly. Trying to straighten it out as much as possible and not force it.
  4. With the foot raised, they describe circles, gradually increasing the radius.
  5. After 5-7 turns, lower the leg.
  6. Breathing in, repeat the action with the other leg.

medical gymnastics

For training, you will need rubberized shock absorbers with handles at the ends. To improve blood flow, the doctor recommends taking classes in the following sequence:

  1. Fix the device in the middle on any bracket and screw the feet into the handles.
  2. Step back a short distance to pull your knees up to your stomach from a prone position.
  3. In this case, it is advisable to hold it with your hands to avoid moving your body towards the shock absorber.
  4. Do 5-10 push-ups in two or three sets.

Eastern potency and practices

Exercises to improve erectile function, whose videos are easy to find on the Internet, demonstrate the postures:

  • Starting position - lying on your back. At the expense of one - they make a "birch" stand, for two - they put your legs behind your head, you can't bend your knees or, conversely, lean on them. Both options have a positive effect on the development of male power.
  • Suitable and such exercises to increase erection as the bridge and bridge "vice versa". You need to lie on your stomach, lift your head and wrap your arms around your ankles. This "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 pilot 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. Palms are folded into a boat. The muscles of the perineum are tensed in a deep breath and hold the air at number 10 when counting to yourself, then slowly exhale, stretching your thumbs.

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

outdoor exercises

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. Workout is a new training direction on uneven 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 get away from the hustle and bustle of everyday life.

rules and recommendations

  1. The sport must be practiced without fanaticism. If it is difficult to perform some physical exercise, the rate is reduced and the pace is increased.
  2. Train regularly at the gym or at home.
  3. Summer is a great time for outdoor sports.
  4. Go to the gym in winter.

Useful and harmful sports for erection

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

  1. Run. It has a positive effect on blood circulation in Organs pelvic organs, stimulates the prostate.
  2. A bike ride. Improves potency, makes blood flow to the groin. Small seats act as a complete massage of the gland, stimulating the removal of harmful elements from your tissues along with the prostatic secretion.
  3. Classes in the gym with a barbell and dumbbells. Basic training contributes to rapid blood flow to the genitals, and exercise with free weights affects the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all the body's systems and makes them work at full strength.

Even ordinary walks and long walks give a positive result.

Auto racing and chess are unlikely to enhance male sexual potential. Some doctors believe that cycling has a negative effect on the prostate and therefore on erectile and reproductive capacity. Although there is no unequivocal opinion of medical experts on this matter.

proper nutrition

Each man's diet (if there are no individual contraindications) should include:

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


How power and sex exercises affect a man's overall condition is already clear. But, like any treatment and prophylactic method, it has its limitations and disadvantages. 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 kind of gymnastics, then you should not strain yourself with force, wanting to have a positive effect. Everything must proceed calmly, to the best of your ability and strength, otherwise you could harm your own health.
  2. It doesn't pay to be zealous by exercising too often or doing too many exercises in one set. Exhaustive exercises will not give such a regular and harmonious result.
  3. Some types of training require advance preparation, such as yoga. It is best to start practice under the supervision of a trainer and, having acquired the basic skills, move on to home classes. Otherwise, serious injury may occur.
  4. It is advisable to think about a sports program in advance and not do exercises randomly. You need to prepare for this: don't eat at least an hour before your workout. You should also warm up by doing simple movements that will help disperse the blood and warm 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, pathogenic cells will spread throughout the body, which will greatly aggravate the situation. It is better to refuse strength sports for men with joint problems to avoid injury and deterioration of well-being.

Conclusions and comments

  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. Once I lost weight, started living a healthy lifestyle and exercising, my potency got stronger. Male, 37 years old.
  2. Every day I start 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 my prescribed circles, I do push-ups on the uneven bars, pull myself up on the horizontal bar, and do the "pistol. "I can't say I've reached excellent sporting heights in bodybuilding or sexual stamina. But the charge of liveliness and energy I receive is not small. If before I used to go up to the office like a turtle, I constantly wanted to sleep and drank liters of coffee to somehow solve the tasks at work, now in the morning I am happy, my mood is excellent, the world shines with new colors. Yes, and libido has increased, which makes me incredibly happy. Dude, 40 years.
  3. I knew stretching, biceps swing, 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 like a complete invalid. As soon as he recovered, he signed up to a gym, stopped smoking. Now I feel relatively normal and calm. Male, 31 years old.

It is not worth relying only on physical education with a weakened potency. The above exercises can really improve blood circulation in the pelvic area, increase testosterone levels in the body. However, an integrated approach helps to achieve significant improvement in erectile function, including the use of vitamins, rejection of addictions and proper nutrition. If the problem is in diseases, it is necessary to carry out a complete treatment with the use of medicines, folkloric, manuals, physiotherapy.