The best 34 physical exercises to increase the potential in men at home

Men's sexual health depends on many factors: the frequency of sexual intercourse, nutrition, lifestyle. Physical activity is far from the last place on this list. It is known that a sedentary lifestyle causes pelvic congestion, the development of diseases and disorders of the genitourinary system, including erectile dysfunction. Exercises for potency will help to cope with these problems, increase erection and prolong intimacy.

strength exercises

Benefits of Sports

Men can have problems in bed at any age. A single wrong shot does not yet indicate the development of impotence. The reasons for failure can be hidden in stress, anxiety, overwork, recent illness, inappropriate environment, long-term abstinence. However, if this happens regularly, you should reconsider your attitude to health and consult a doctor. Another contributing factor is excess weight. Often, in men with a tummy tuck, the internal organs move due to fat deposits. Circulation of the genitals is disturbed, the heart, liver, stomach and pancreas are disturbed. Often there are headaches, diabetes mellitus, develop persistent hypertension.

Fat cells also help produce the female hormone estrogen, which has a negative effect on excess libido and potency. To increase the potential of home-based men, exercise should be included in the daily routine of the stronger sex, which has passed the 40-year stage. Then you will be less likely to be in an unpleasant situation. In addition, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potential:

  1. Increasing testosterone levels in the bloodstream. It is a male sex hormone produced in the adrenal cortex and testicles. Strength training helps in its active production.
  2. Improving lymph flow. Lymphatic stagnation causes swelling of the tissues, 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 allows the cardiovascular system to work faster. The lungs move more air, which saturates the blood with oxygen and supplies it to the genitals.

Symptoms that can be eliminated with daily exercise

If you exercise regularly to increase your potential, if you work to increase your load, you can get rid of a group of symptoms, for example:

  • member lethargy during sexual intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased sex drive;
  • premature ejaculation;
  • weak orgasm.

It is important! Stretching and stretching muscles, running, swimming help to lose weight, tone blood vessels, improve blood circulation and increase male sexual potency.

The best complex gymnastics to increase and improve potential

In addition to general physical exercise, special exercises should be done to increase libido. They affect the lower body: legs, hips, perineum, lower back. Increased blood circulation in this area will contribute to high quality arousal and strong potential. Any workout should start with a warm-up. Turn your head, arms, hips, squat, bend forward, backward and sideways. This will help to lengthen the joints, break down the blood and warm up the muscles. Simple exercises of 5-7 minutes will save a person from injury during more intense loads. It is important! Gymnastics should be done systematically. Then a significant result will be noticeable within a month.

morning training

Exercise begins immediately after waking up, when the penis is in an upright position. If the genitals are not aroused in the morning, an erection occurs independently:

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

Pubic-coccygeal muscle training

Training of the pubic muscle (Kegel muscles, PC muscles) is performed as follows: the hand is placed between the testicles and hips. Squeeze, feeling tension in this area. This is the Kegel muscle. Squeeze slowly, hold for 3 seconds and relax. Repeat 10 times. For those who train the "field of love", the intensity of the load increases: the muscle is kept in tension for 10 seconds and relaxes at the same time. The number of repetitions remains the same.

catch the ball

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

Walk over the hips

They sit on a donkey, their legs stretched forward. The arms are bent or extended at the elbows. In this position, they begin to move 2 meters forward and then back. The breasts move in turns, trying to make the "steps" smaller.

Lifting the foot

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

  1. Raise your legs and slowly lower them until they touch the ground.
  2. They are held in this position for 10-15 seconds, and if you feel pain or discomfort, immediately lower your limbs to their original position.
  3. They visit 10 times a day, not forgetting the breaks for rest.

stone storage

  1. Standing position, hands leaning to the sides.
  2. Exercise begins with a slight bending of the legs at the knees and at the same time squeezing the gluteal muscles.
  3. For more effective execution, you can imagine a person holding a stone between his legs.

Lifting the pelvis

  1. Lie on your back on a hard surface.
  2. The knees are bent, the arms extend across the body.
  3. Slowly lift the pelvis without lifting your legs or arms off the ground.
  4. But they are also slowly returning to their original state.
  5. Repeat 10 times.

Concentration of attention

These exercises are aimed at controlling attention and consciousness and are carried out according to step-by-step instructions:

  1. A man sits naked or half-naked.
  2. He begins to imagine intimate moments and strikes the genitals.
  3. He tries not to think about anything but his feelings.
  4. Thinking of the taste he gets, he strokes himself with the back of his hand.
  5. She focuses only on her male dignity and tries to bring him to an upright position with the power of thought.

Raise your knees

  1. They stand with their backs to the wall and try to 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 sets of 3-4 sets.

Inguinal exercises

  1. The situation stretches backwards.
  2. Lift one leg and begin to rotate the joint, drawing large circles.
  3. The foot returns to its original position and the same thing is done with the other limb.
  4. Do this exercise twice a week for 3 sets.


An exercise that is familiar to everyone since kindergarten:

  1. Lie on your back, bend your knees.
  2. The fingers are connected at the back of the head.
  3. The legs move like a bicycle.
  4. The speed and duration of the actions 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. Throw as much as possible, legs crossed.
  4. Repeat 10 times for 3 sets.


  1. Lie on your back on the floor.
  2. Elbows rest on the ground.
  3. Lift your legs by supporting your back with your palms.


It is performed on the feet, arms extended across the body, or palms pressed against the wall, slightly bent forward. The task is to walk quickly on the spot without taking off your socks. You have to move for a minute, but at maximum speed.

The ring

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

A soft carpet or blanket should be placed to prevent the floor from pressing on the ribs.

The frog

  1. Take a lying position - as before the shocks.
  2. The arms and legs are straight, the palms are on the ground.
  3. Pull your knees to your chest.
  4. Pull one leg in turn and return to the starting position. Then the same action is repeated with the other limb.
  5. Training begins slowly, gradually accelerating.
  6. Perform 10 sets of 3-4 sets.
squat for power


Squat should be done in the morning in addition to general exercises. The main thing is not to bend and keep your back straight:

  1. The legs are shoulder-width apart.
  2. Squat as low as possible without lifting your heels off the ground.
  3. When squatting, the knees should stay together and not move forward or backward.
  4. Do 20 squats a day, increasing the number of repetitions over time.


  1. They sit on the floor, legs bent at the knees and separated from each other, tied to their legs (a photo of the position can be seen on the Internet).
  2. The palms hold the ankles to prevent them from rising during training.
  3. Keep your back straight during training, look in front of you.
  4. They slowly begin to press their elbows to their knees to touch the ground.
  5. Keep your knees on the ground for a few seconds and then relax.
  6. Over time, muscle tension will not be felt sharply. Then you can raise the tempo.
walk on the spot for potency

Simulated running

You can strengthen your immune system and restore your potential by doing the following:

  1. Stand on the wall with your hands. Relax your breasts.
  2. Without lifting your socks off the ground, lift your heels in turn, as you would in a jump.
  3. Move your knees and heels by simulating running.
  4. At the same time, the hips and hips should not be involved in the process, should remain relaxed and move lazily.
  5. The speed is gradually increasing.
  6. "Avoid" one or two minutes in two sets.

Rotate the hula hoop

Rotation of the pelvis allows the blood in the pelvis to dissipate, warm up, and prepare for the next, more intense workout. Standing, feet shoulder-width apart, hands on sides. Start with 20-30 bends in each direction, gradually increasing the number of circles to 50-60.


Lie on your stomach, stretch your arms forward. Read more:

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

Even the muscles that directly affect the prostate gland are trained.

Big step

When standing, they begin to walk with their arms down across the body. During the exercise, the legs should be raised as high as possible, and the abdomen should be touched with the knees. Gymnastics techniques to improve erection are also performed with dumbbells between 2 and 10 kg (it all depends on the level of physical fitness).

  1. Hands with dumbbells are lowered along the body.
  2. Take a step forward with one foot.
  3. They kneel and try to keep the load in its original position.
  4. Then return to starting position and jump with your other foot.


Lying on your back, bend your knees and separate them. The feet are on the ground, the hands are comfortable. Squeeze the internal muscles to feel a contraction in the genital area and anus. Hold for a few seconds and relax. Repeat 10 times. This is one of the most important and useful exercises that restores potential. It can be done at any time of the day, even standing. The more stress you have, the better. 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 are leaning to the sides. Squeeze the groin muscles, leave the hips relaxed, lie down and relax again. Repeat 10 times.


  1. Standing position, feet shoulder-width apart.
  2. The knees do not bend and the palms bend forward to reach the ground.
  3. If a man is inflexible or his stomach is on the road, it is enough to touch the ground with your fingers to start.
  4. Start with 20 slopes, gradually increase the number to 50.

Crossfit jump

  1. Starting foot position. The legs are shoulder-width apart.
  2. Squat with your knees touching your chest and palms touching the ground.
  3. They pull their legs back, as if they want to start pushing.
  4. They return to the starting position by pressing their knees to their chests.
  5. Jump as high as possible from this position.
  6. Repeat the complex 10 times with three approaches.

Exercise with a vacuum cleaner

They sit in a chair and imagine that grain is scattered on its surface. By squeezing the pubic-coccygeal muscle, they create a kind of vacuum, as if sucking it into a "crack" like a vacuum cleaner. When performed correctly, the gluteal muscles do not contract.

Exercise your pelvis

In the morning, they exercise by circling 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 muscles. You can learn how to draw the number eight with your bowl. Indeed, in the moment of intimacy, you have to act in different ways. Static (static loads) strengthen the joints of muscles and hips.

On his knees

Hold a position on all fours. The hips should be 90 degrees from the ground. Hands pressed to the ground, turned forward. Take a shallow breath and slide the pelvis towards the heels. When the breasts reach the heels, sit on the heels with your arms straight. You should feel tension in your back and lower back. Then return to the starting position and repeat this exercise three more times. Increase the number of repetitions over time.


A simple exercise that can be done while lying in bed immediately after waking up. From a lying position, turn your stomach and put your hands under your shoulders (right - under the right shoulder, left - left). Straighten your arms, create a gentle bend, lift your hips as high as possible and bend your back. No need to bow your head. Socks and chin should extend in the opposite direction. In this case, you should stop for at least 10 seconds. Breathe evenly, calmly, as if sucking.


  1. They lie on their stomachs, bend their legs at the knees, lift up and tie their arms at the ankles.
  2. Raise your legs while breathing.
  3. Then lower your legs and relax by balancing your breathing.


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

  1. Fold your hands in the navel castle.
  2. Slowly stretch your neck down and forward - this helps to lengthen the ligaments and joints of the spine.
  3. Keep your head down so that your chin presses against your neck.
  4. The head and neck are retracted.

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

Power gymnastics

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

  1. Squats and bench presses in a pose stretching on your back with a barbell.
  2. Pull-ups on the bar.
  3. Deadlift.
  4. Bench press in a pose lying on your back.

You can increase your potential and overall tone by taking sports supplements. These include amino acids, icariin, tribulus, these elements help to improve the quality and quantity of sperm and compress muscle fibers.


  1. Lie on your back, hands behind your head or across your body.
  2. The legs are extended forward and lifted off the ground.
  3. As they move, they imitate the movement of the scissors by crossing their limbs.
  4. Repeat 20 times in 4 sets.


  1. Position - In the supine position, the fingers are intertwined at the back of the head.
  2. Breathing is equal, the body relaxes.
  3. One leg is lifted up and stretched for a short time. Try to straighten and tighten it as much as possible.
  4. They describe the circles by raising the foot and gradually increasing the radius.
  5. After 5-7 turns, lower the leg.
  6. Inhale, repeat the movement with the other leg.

Physician gymnastics

For training, you will need rubberized shock absorbers with bends at the ends. To increase blood flow, the doctor recommends the following sequence of lessons:

  1. Secure the device to any support in the middle and bend the legs.
  2. Pull back a short distance to pull your knees from a prone position to your stomach.
  3. In this case, it is recommended to hold the shock absorber with your hands so that it does not move towards the body.
  4. Perform 5-10 pull-ups in two or three sets.

Potential and eastern experiences

Demonstrates exercise postures to improve erectile function, whose videos are easy to find on the Internet:

  • Starting position - lie on your back. At the expense of one - they make a stand of "maple", for two - put their feet behind their heads, do not bend your knees or, conversely, lean on them. Both options have a positive effect on the development of male strength.
  • Bridges and bridges are suitable for increasing erections, and such exercises are "reverse". You should lie on your stomach, lift your head and wrap your arms around your ankles. Such a "boat" relaxes the muscles of the spine and stimulates blood circulation in the pelvis.
  • Qigong gymnastics is considered easy and effective. You can control the pose of the rider. Starting position - on your feet. The spine is straight, the chin is pressed to the chest, the upper part of the head extends to the sky. At the same time, the legs are slightly apart, bent. The palms are wrapped in a boat. The muscles of the perineum tense in a deep breath and hold the air at 10 while counting, then breathe slowly, straining their thumbs.

The lessons offered will be mastered even by someone who has previously experienced physical stress on you. Morning sex will also help to accelerate the dynamics, harmony in relationships, massage with your partner and yourself, sometimes to improve erectile function will be useful. With a systematic and responsible approach, these methods will restore men's health and prevent prostate disease.

Outdoor exercises

Men can choose the following sports:

  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 uneven bars, horizontal bars, horizontal bars. You can do push-ups on the street.
  4. Swimming in open 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. It is necessary to do sports without fanaticism. If it is difficult to do some physical exercises, the speed decreases, then the tempo 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.

Beneficial and harmful sports for erection

Of all the available types of training, the following should be preferred:

  1. Run. It has a positive effect on blood circulation in the pelvic organs, stimulates the prostate.
  2. Cycle. Improves potency, provides blood flow to the groin area. The small seats act as a full-fledged massage of the gland, along with the secretion of the prostate gland stimulates the removal of harmful elements from its tissues.
  3. Classes with barbells and dumbbells in the gym. Basic exercise promotes sharp blood flow to the genitals, and free weight training affects the synthesis of sex hormones.
  4. Yoga stabilizes the functioning of all body systems and ensures their full functioning.

Ordinary walks and long walks give such a positive result.

Car racing and chess are unlikely to enhance male sexual potential. Some doctors believe that cycling has a negative effect on the prostate gland, and therefore on erectile and reproductive ability. Although medical experts do not have an unequivocal opinion on this issue.

Proper nutrition

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

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


It is already clear how exercise for potency and sex affects a person's general condition. But like any treatment or prevention, it has its limitations and disadvantages. For example, it is important to do the right thing. The following points are taken into account for this:

  1. Everyone's physical fitness is different. If it is difficult to cope with any gymnastics, you should not force yourself to get a positive effect. Everything should be done calmly, as much as you can and with all your strength, otherwise you can damage your health.
  2. You don't have to be diligent by training too often or by training too much in one set. Exhausting exercises will not work as well as regular and harmonious ones.
  3. Some types of training, such as yoga, require prior preparation. It is better to start the practice under the supervision of a coach and move on to lessons at home, gaining basic skills. Otherwise, serious injuries may occur.
  4. It is advisable to think in advance about a sports program and not to do random exercises. You need to be prepared for this: do not eat at least an hour before training. You also need to warm up by performing simple movements that will help the blood to circulate and warm the joints.

As with all complexes that activate blood flow, capacity-building exercises are not recommended in the presence of acute inflammatory processes (especially those occurring in the genitourinary system), as well as oncological pathologies. Otherwise, the pathogenic cells will spread throughout the body, which will aggravate the situation. For men with joint problems, it is better to avoid strength sports to prevent injuries and deterioration of well-being.

Results and feedback

  1. I have been doing Kegel exercises for several years. The result was even very good. I also quit smoking and fatty foods. As I lost weight, my potential increased as I began to lead a healthy lifestyle and exercise. Man, 37 years old.
  2. I start every day by running 2, 6 km. I do this at a local stadium, where there is a platform with street simulators. As soon as I miss the defined circles, I push on the uneven bars, pull myself up on the beam and perform the "pistol". I can't say that I have achieved great heights in bodybuilding or sexual endurance. But the load of vitality and energy I received is not small. If I used to go to the office like a tortoise, I always wanted to sleep and drank liters of coffee to solve my work tasks, now I am happy in the mornings, I am in a good mood, the world shines with new colors. Yes and libido has increased, I am incredibly happy. The man is 40 years old.
  3. I knew that stretching, biceps swaying, and breathing techniques help you lose weight, strengthen your erection, and increase your potential. But I have not been friends with sports since childhood. I recently had acute prostatitis. The doctor advised to avoid tension and to observe bed rest. I felt completely disabled. As soon as he recovered, he signed up for the gym and quit smoking. Now I feel relatively normal and calm. Man, 31 years old.

It is not worth relying on physical training with only a weakened force. The above exercises can really improve blood circulation in the pelvic region and increase testosterone levels in the body. However, the integrated approach helps to achieve a significant improvement in erectile function, including the use of vitamins, rejection of addictions, and proper nutrition. If the problem is a disease, it is necessary to carry out a complete treatment with the use of drugs, folk remedies, hands, physiotherapy.