Increasing potency: the best exercises at home

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

Why do you need exercises to increase potency?

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

• Blood circulation in the pelvic organs accelerates.Due to which the corpora cavernosa of the penis fills with blood (physical activity forces the cardiovascular system to function normally).
• Tension in the spine and muscles is eliminated.Which is often the cause of impotence.
• The muscular system of the perineal region is strengthened.And other organs of the genitourinary system - muscles are directly involved in maintaining an erection, urinary fluid and feces (prostatitis is often accompanied by these symptoms).
• Tissue swelling disappears.What prevents you from fully carrying out sexual intercourse. This is achieved due to the fact that the lymph is dispersed throughout the body.
• Mood improves and depression disappears.Exercise neutralizes adrenaline and promotes the synthesis of hormones that increase joy (serotonin, endorphin).
• The man gains self-confidence.Because it forms a beautiful figure.
• The coccygeal-pubic muscle becomes elastic and elastic. The second name is Kegel muscles, responsible for the functioning of the reproductive system and the stability of the penis during arousal.
• Metabolism is restored throughout the body.Which promotes weight loss.
• The energy appears.Increases performance and resistance in bed. Fatigue decreases, which increases sexual desire.

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

• whose age has exceeded the 35-year mark (the erection may weaken due to age-related changes);
• those who lead 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 requirement is regularity of training and a strict schedule. Without these factors there will be no result. But there are other rules that you should pay special attention to:

• "pumping" the penis should begin immediately upon waking up, before getting out of bed - for this, a sufficiently erect penis (which usually happens in the morning) is forced to bounce several times, but not jerkily, but with smooth movements;
• keep a diary of your own achievements - write down the time, date, quantity and types of exercise (in a few months you will be surprised at the results you managed to achieve, which will motivate you even more);
• 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 in the morning the penis does not rise on its own, immediately consult a specialist, as this is a sign of a serious illness.

Exercises to quickly increase potency

The complex was developed 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 have to do:

• Sumo squats.Another name is plie, it is performed in the initial stages without load and then with weights. Stand straight, point your toes to the sides 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. Accompanying the correct execution - the man feels tension in the groin and ligaments.

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

• Butterfly-2.Lie down, spread your bent limbs in different directions. Bring your heels together and hold your legs over the top with your hands. Inhale - bring your knee joints together, exhale - open them again. Do this 3 times or more.

• Squeezing the ball.Performed sitting or standing (as convenient). Take a ball whose diameter does not exceed 20 cm, place it between your knees and start squeezing. The number of presses is 30 to 40 times.

The same exercises are used in complex therapy for erectile dysfunction.

Simple exercises

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

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

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

• Horizontal scissors.When performing, lie on your back and place your hands under your coccyx, palms down. Spread your legs to the sides and bring them together, pressing them one over the other. The number of repetitions is 6 to 12 times.

• Board.Lower yourself to the floor with your stomach down. Rest your arms from your palms to your elbows and feet (toes). Keep your torso straight in this state. Make sure to tense your abdominal muscles for 22 to 25 seconds (slowly count up to these numbers).

• High step.Stand in a straight position, raise your limbs one by one to the maximum possible height, bending them at the knees. The duration of the workout is 1 to 3 minutes.

• Reverse bridge.Lie on your back, your spine should be straight, bend your shoulders, keep your upper limbs along your body and bend your legs. Lift your hip area off the floor, hold for 2 to 4 seconds, then lower to the starting position. The number of repetitions is 18-20 times.
  Do not bend your lumbar spine, keep it as straight as possible and try to pull your knees forward, tensing your groin muscles. When you reach the top point, open your legs in different directions.

• The frog is dynamic and static.Position yourself in the knee-elbow position, with your knees wider than your shoulders. Pull each limb 8 to 10 times toward your stomach.
  In the second option, lie completely on your stomach, move your hips apart and maintain this state for up to 30 seconds.

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

• Walking sitting.Squat on your buttocks, with your legs extended forward and straight and your hands on your hips. First move one leg forward and then the other. Push with your buttock muscles. Take 20 steps and do the same in the opposite direction (walking backwards).

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

• Raising the pelvis.Lie down, stretch your arms to the sides. Bend your knees slightly and place your feet on the floor. Raise/lower the pelvic region with gentle movements up to 10 times.

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

• Birch.Lie down, raise your straight legs vertically so that they are completely perpendicular to the floor surface. 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 to 10 times.
  Do not strain the cervical spine - it should be relaxed.

• Ring.Lie on your stomach, bend your knees, lifting them up and at the same time hold your ankles with your palms. Bend as much as flexibility allows. Hold the position for 25 to 28 seconds. Repeat up to 10-15 times.

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

Exercises to increase potency can be performed while sitting in a chair. This is especially useful for those men who practice sedentary activities. How to perform the complex:

1. Straighten your spine, place your feet side by side.
2. Move as if you are walking with your buttocks back and forth (on the surface of the chair).
3. Exhale deeply, contracting your diaphragm at the same time. Hold for 25-30 seconds and relax. Repeat 4-5 times.
4. Place your palms in front of your chest, turn your body to the left and then to the right, keeping your spine straight.
5. Wrap your arms around the back of the chair and lift your legs horizontally to the floor. Perform movements similar to the "Scissors" exercise.
6. While sitting, pull your knees toward your chest. In the initial stages, hold 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. The Kegel gynecologist has developed several exercises, but the basis is as follows:

1. Perform the urination procedure.
2. Lie down, sit or stand.
3. Contract your Kegel muscle for 5 seconds and release immediately.

Number of repetitions 10 times. As you continue exercising, increase the muscle tension time to 50 seconds.

There are other exercises:

• Elevator.Contract your Kegel muscle for 1 second and immediately relax. The next compression is 2 seconds, etc. , maximum - holding for up to 5 seconds.
• Elevating limbs.Lie down - on your back, bend your legs at the knees and hold them with your hands. Pull your knees toward your chest, but don't lift your shoulders off the floor. Raise your legs and return to IP.
• Exercise for prostatitis.Position yourself with your body lying face down 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, placing your feet on the floor. Support your lower abdomen with one hand and your buttocks with the other. In a rhythmic rhythm, contract and relax the muscle up to 15 times.
• Reverse Kegel.Performed after mastering the basic technique. Squeeze the muscle as if you are expelling urine from you. Hold this tension for up to 4 seconds and then relax. Repeat up to 10-15 times.
• Muscles of the anus.Useful for erectile dysfunction. Simply squeeze and relax your anal muscles 10 to 20 times.
• At the end of the complex.Lie on your stomach, place your hands under your shoulders and place your feet so that your toes rest on the floor. Stand up on your arms, stretching them completely and bending your spine in the lower back.
  Tighten your pelvic muscles and perform up to 5 frictions, as during sexual intercourse. Hold for 15-20 seconds, return to IP.

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

1. Go to the bathroom and start urinating.
2. Try to stop the flow of urine by squeezing. You will definitely feel the muscle once the flow of urinary fluid stops.

The same can be done with an erect penis.

More detailed information about the technique in this video:

Power moves

Strength training quickly accelerates the body's microcirculation, forcing blood to fill the corpora cavernosa of the genital organ. For the muscles of the male genitourinary system with erectile dysfunction, 4 main exercises are used.

First - leg press:

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

Second - squats with weights:

1. Stand with your feet wider than shoulder-width apart (the wider your feet, the better the effect).
2. Take 2 dumbbells, a kettlebell or other weight in your hands.
3. Squat with your legs apart so your back remains perfectly straight. Otherwise, the risk of spinal injuries increases.
4. Make 10 short presses.
5. Squat with your legs together.
6. Repeat the manipulation.

Third – bringing together the members:

1. Sit on the machine with your legs together.
2. Move your limbs away.
3. Bring it back together, but not completely (leave a space between the knees of at least 5-7 cm).

Fourth – pull-ups on the horizontal bar:

1. Place your palms around the bar.
2. Contract all the muscles in your lower torso.
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 to 15 times.

Cardiac training

Such exercises are aimed at strengthening the walls of blood vessels, normalizing the functioning of the cardiovascular system, thus improving general blood circulation and, in particular, 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. Strength train for 20 to 35 minutes.
3. Practice cardiovascular movements for 20 to 30 minutes.

Cardiovascular training rules:

• go for a run - if you do it in the morning the number of platelets increases, so the viscosity of the blood increases, if you do it in the evening the platelets and viscosity decrease (it's better to run in the morning);
• the best choice of cardiovascular equipment for power is the stepper, and it is important to turn your socks slightly outwards when doing the exercise;
• ideal 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 to improve potency is to directly train the male sexual organ. To achieve this, special techniques have been developed that improve local blood circulation, lengthen 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 bring it to a maximum erection of 70%. Hold the organ at the base with your index finger and thumb like a closed ring.
  Stretch your fingers from the base to the end of the head at a slow pace (this will take 3 to 4 seconds). Change hands. The number of approaches with each member is 10-15 times.

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

• Penis tension.In the morning, before going to the bathroom or when the organ is erect (70-80%), tense your groin muscles, then try to lift your penis even higher, and then relax.
  Start the exercises with 5 lifts, but when you can do this more than 30-40 times, start fixing the organ in the raised position for 2 to 10 seconds.
• Suspension.Keep your penis in an erect state. Hang a terry towel, hold it for 2-3 seconds at first, but gradually increase the time.

Yoga for male potency

Yoga techniques have long been used to improve male potency. Includes physical activity and breathing techniques. Yoga is based on static tension, that is, fixing the organs in one position, through which the blood supply to the genitourinary system becomes powerful.

The simplest yoga exercises for beginners:

• Bow posture.Lie face down with your arms above your head and your feet on the floor. Raise your legs and hold them with your hands from behind. Hold for 3 seconds and return to IP.

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

• Plow pose.Lie on your back, with your arms at your sides. Slowly raise your legs, lowering them on the opposite side, that is, behind your head. Hold for 5 seconds.
  If you have difficulty performing the exercises at first, support your lower back with your hands.

• Boat pose.A familiar school exercise. Lying on your stomach, at the same time slightly raise all limbs, stretching them - arms forward, legs back. Hold for 10 seconds. Light swings are acceptable.

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

Exercises according to Bubnovsky

Sergey Bubnovsky is a doctor specializing in physiotherapy. To increase power, he recommends the following basic exercises:

1. Buy a rubber shock absorber. Attach it to any object (door handle, legs of a huge table/cabinet, etc. ). Sit on the floor so that the object is approximately at the height of your perineum.
2. Lie on your back and insert your feet into the special straps. Start separating and moving them.
3. Turn to the left side and remove the loop from the left leg. Attach the other side of the expander to the door handle, forcefully lift your right leg and place it down.
4. Do the same with the other member.

Perform the exercise with smooth movements.

Qigong for male strength

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

#1:

1. Lying on your back, cross your legs and extend your arms along your body.
2. Inhale deeply and lift your back and buttocks. In this case, the back of the head and shoulders must remain on the floor.
3. Lift one leg and place the other heel on the floor.
4. Hold for 3-5 seconds and return to the starting position (as you exhale).
5. Swap legs.

#2:

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

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

Breathing exercises for potency

Not only eastern medicine is famous for breathing exercises. Our experts suggest doing the following exercises every day to improve potency:

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

• Spring.Sit on a hard chair, straighten your back and place your arms straight in front of you with your elbows bent. Take a deep, loud breath and immediately tense the muscles of your anus and buttocks and close your palms into fists. Relax while exhaling slowly.
  The number of approaches is 24 times. Each approach consists of 4 inhalations and exhalations and pauses in a relaxed state (also 4 seconds).

• Pelvic lift. Lie on your back and bend your knees. As you inhale, lift your lower body, supporting yourself with your legs. At this moment, contract the muscles in the pelvic region. Lower yourself as you exhale. Repeat tension 8 times, pause for 3 seconds.

An obligatory rule is that underwear should be very loose, but it is better to do breathing exercises naked.

Squats according to Strelnikova

The training is used by men who have abstained from intimacy for a long time. The squat, developed by doctor Strelnikova, aims to work the muscles of the genitourinary system and activate the functioning of the prostate.

Features of the squat:

1. After assuming a straight position, place your arms at your sides.
2. Place your legs so that the distance between them is 2-3 cm narrower than your shoulders.
3. Take a breath and immediately squat down so that the load falls onto your toes. At the same time, slightly spread your knees to the sides.
4. Exhale and stand up sharply, transferring your body weight to your heels.
5. For the second and subsequent squats, contract the muscles in your legs and buttocks.

Repeat the exercise for up to 12 approaches. Between them, take 3 pauses of 3-4 seconds.

Charge for over 50s

It is important for men who have reached the age of 50 to engage in physical activity to improve potency. Ideal types of training for this age group:

• 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 to exercises to eliminate erectile dysfunction:

• serious heart and vascular diseases;
• 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 - only then will it be possible to achieve the most positive results.

Opinion of an 'expert

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

I worked out every day, using different complexes. As a result, after a week I determined the most comfortable ones for me. 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 urological problems and even the doctor said that the prostatitis had subsided. But I haven’t stopped working out – it’s useful for prevention.