Increased potential: the best exercises at home

Exercises for potency at home are aimed at improving erection, prolonging sexual intercourse, eliminating unpleasant symptoms accompanying various diseases and the direct causes of erectile dysfunction. All exercises must be performed strictly according to the instructions.

Why do you need exercises for potency?

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

• Blood circulation in the pelvic organs is accelerated.Due to this, the cavernous bodies of the penis are filled with blood (physical activity forces the cardiovascular system to work normally).
• The tension in the spine and muscles is relieved.Which is often the cause of impotence.
• The muscular system in the perineal region is strengthened.And other organs of the genitourinary apparatus - muscles are directly involved in the maintenance of erection, urine and feces (prostatitis is often accompanied by such symptoms).
• Tissue swelling disappears.Which prevents you from having full sex. This is achieved due to the spread of lymph throughout the body.
• Mood improves and depression disappears.Exercise neutralizes adrenaline and promotes the synthesis of joy-enhancing hormones (serotonin, endorphins).
• A man gains self-confidence.Because a beautiful figure is formed.
• The coccyx-pubic muscle becomes elastic and flexible. The second name is the Kegel muscles, which are responsible for the functioning of the reproductive system and the stability of the penis during arousal.
• Metabolism is restored throughout the body.What helps to lose weight.
• Energy is visible.Increases performance and endurance in bed. Fatigue decreases, which increases sexual desire.

Exercises to increase potency are recommended not only for men suffering from erectile dysfunction, but also for the following people:

• those over 35 years old (erection may weaken due to age-related changes);
• a sedentary lifestyle (obstruction occurs in the pelvic organs, which threatens impotence);
• truck drivers, taxi drivers, office workers and other sedentary men;
• smokers and those who take alcohol and drugs.

Rules for performing exercises for the genital organ

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

• The "pumping" of the penis should begin immediately after waking up, before getting out of bed - for this, a fairly erect penis (usually in the morning) has to jump several times, but not quickly, but with smooth movements;
• keep a diary of your achievements - write down the time, date, amount and types of exercises (after a few months you will be surprised at what results you have achieved, which will motivate you even more);
• pay attention to the sensations during the exercise - you should not experience pain or discomfort;
• start classes with a minimum number of approaches, but gradually increase the pace.

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

Exercises to increase potency quickly

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

• Sumo squat.Another name is plie, which is performed initially without a load, then with weights. Stand straight, point your toes out to the sides and keep your back straight. Lower slowly until your thighs are parallel to the floor.
  Hold for 2-3 seconds and stand up. The number of repetitions - from 5 times. Correct execution control - the man feels tension in the groin and ligaments.

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

• Butterfly-2.Take a lying position, spread your bent limbs in different directions. Bring your heels together and hold your feet overhead with your hands. Inhale - bring your knee joints together, exhale - open them again. Do this 3 times or more.

• Squeeze the ball.It is performed sitting or standing (as is convenient). Take a ball with a diameter of no more than 20 cm, put it between your knees and start squeezing. The number of presses is between 30 and 40 times.

The same exercises are used in complex treatment of erectile dysfunction.

Simple exercises

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

• Bicycle.In a lying position, bend your legs, imitating movements like 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 position, but hang weights on your ankles. Raise your legs alternately up and down.

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

• Wood.Lower yourself on your stomach. Listen to your arms from your palms to your elbows and feet (toes). In this position, keep your torso straight. Be sure to tense your abdominal muscles for a count of 22-25 seconds (slowly count to these numbers).

• High step.Take a straight posture, raise your limbs one by one to the maximum possible height, bend at the knees. The duration of the exercise is from 1 to 3 minutes.

• Reverse bridge.Lie on your back, your spine should be straight, lean on your shoulders, keep your upper limbs along the body and bend your legs. Lift your hips off the floor, hold for 2-4 seconds and return to the starting position. The number of repetitions is from 18 to 20 times.
  Do not bend your back, keep it as straight as possible and try to pull your knees forward by tensing your groin muscles. After reaching the highest point, spread your legs in different directions.

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

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

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

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

• Lifting the pelvis.Take a lying position, extend your arms to the sides. Bend your knees slightly and place your feet on the floor. Raise/lower your pelvis in a smooth motion up to 10 times.

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

• birch.Take a lying position, raise your legs vertically straight so that they are completely perpendicular to the floor surface. Place your palms under your waist and place your elbows on the floor. Lift your body up and hold for 20-25 seconds. Repeat up to 8-10 times.
  Do not strain the cervical spine - it should be comfortable.

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

• Udiyadna.Stand straight, feet shoulder-width apart (never wider), palms on the front of the thighs. Take a strong breath and at the same time bend the torso a little down and forward, bend your knees a little. Pull your stomach in, tighten the muscles of the anus. Stand straight again. Do up to 18-20 times.

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

1. Straighten your spine, put your feet together.
2. Move your breasts back and forth (on the surface of the chair) as if walking.
3. At the same time, take a deep breath, drawing in the diaphragm. Hold this for 25-30 seconds, relax. Repeat 4-5 times.
4. Place your palms in front of your chest, twist your body to the left, then to the right, keeping your spine straight.
5. Wrap your arms around the back of the chair and raise your legs horizontally to the floor. Perform movements similar to the "Scissors" exercise.
6. While sitting, pull both knees towards your chest. At the initial stage, hold the chair with your hands.

Kegel exercises

The complex is aimed at training the coccygeal-pubic muscle, which is responsible for the erection state - strength and duration. The gynecologist developed a number of Kegel exercises, but the main ones are the following:

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

The number of repetitions from 10 times. As you continue to exercise, increase the muscle tension to 50 seconds.

There are other exercises:

• Elevator.Squeeze the Kegel muscle for 1 second and immediately relax. The next compression is 2 seconds and so on. , maximum - storage up to 5 seconds.
• Limb lifting.Take a lying position - on your back, bend your legs at the knee joints and close them with your hands. Pull your knees toward your chest, but don't lift your shoulders off the floor. Put your feet up and return to IP.
• Exercise for prostatitis.Take a body position lying on your stomach and bend one leg at the knee. Begin to tense and relax the pubococcygeus muscle 10 times. Repeat the manipulations with the other leg.
• Improve erection during inflammation of the genitourinary system.Lie on your back, bend your knees, put your feet on the floor. Support your lower abdomen with one hand and your hip with the other. Squeeze and open the muscle 15 times at a rhythmic pace.
• Reverse kegel.It is done after mastering the basic technique. Squeeze the muscle as if you are expelling urine. Hold this tension for up to 4 seconds, then relax. Repeat up to 10-15 times.
• Muscles of the anus.Useful for erectile dysfunction. Simply squeeze your anal muscles 10-20 times and relax.
• At the end of the complex.Lie on your stomach, place your hands under your shoulders and place your feet so that your toes touch the floor. Raise your arms, straighten them completely and bend your back at the waist.
  Tighten your pelvic muscles and rub up to 5 times, just like during sex. Fix for 15-20 seconds, return to IP.

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

1. Go to the toilet and start urinating.
2. Try to stop the flow of urine by squeezing. As soon as the flow of urine stops, you will definitely feel a muscle.

The same can be done with an erect penis.

Learn more about the technique in this video:

Power moves

In the short term, strength training accelerates microcirculation in the body, forcing blood to fill the cavernous organs of the genital organ. 4 main exercises are used for the muscles of the male genitourinary system with erectile dysfunction.

First leg presses:

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

Second - squatting with weights:

1. Stand straight with your feet wider than shoulder-width apart (the wider your feet, the better the effect).
2. Take 2 dumbbells, kettlebells or other weights in your hands.
3. Spread your legs apart so that your back remains perfectly straight. Otherwise, the risk of spinal cord injury increases.
4. Do 10 presses, short ones.
5. Squat with your feet together.
6. Repeat the manipulation.

Third - bringing the limbs together:

1. Sit in the car with your feet together.
2. Separate your limbs.
3. Bring them back together, but not all the way (leave at least 5-7 cm of space between your knees).

Fourth - pull-ups on the horizontal bar:

1. Place your palms around the bar.
2. Tighten all the muscles in your lower body.
3. Bend or semi-bend your knees.
4. Hold for 1-2 seconds.
5. Straighten your limbs forward.
6. Hold the position for 3-4 seconds.
7. Accept IP.

Do strength training 8-15 times.

Cardio exercise

Such exercises are aimed at strengthening the walls of blood vessels, normalizing the work of the cardiovascular system, thereby 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, which is the direct enemy of potential, will begin to be produced.

The training complex consists of the following exercises:

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

Cardio workout rules:

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

Erectile exercise

The best option to increase potency is to directly exercise the male genital organ. For this purpose, special techniques have been developed that strengthen local blood circulation, extend the veins, 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 forefinger and thumb like a closed ring.
  Stretch your fingers from the base to the end of the head at a slow speed (this will take 3-4 seconds). Change your hand. The number of approaches with each limb is up to 10-15 times.

• Shooting technique.There are many ways, but the following movements are considered the main exercise: wrap your hand around the penis under the head, stretch it forward, first turn to the left, then to the right, up, down. The duration of one approach is 30-35 seconds.

• Penile tension.Before going to the toilet in the morning or when the organ is in an erect position (70-80%), tense the groin muscles, then try to raise the penis higher and then relax.
  Start the exercises with 5 lifts, but when you can do it more than 30-40 times, start stabilizing the body in a raised position for 2-10 seconds.
• Suspension.Make your penis erect. Hang a towel over it, first hold it for 2-3 seconds, but gradually increase the time.

Yoga for male potency

Yoga techniques have long been used to increase male potency. It includes both physical activity and breathing techniques. Yoga is based on static tension, that is, fixation of organs in one position, thanks to which the blood supply to the genitourinary system is strengthened.

The simplest yoga exercises for beginners:

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

• Cobra pose.Lie on your back, put your palms on the floor, lift your body up, bending your back as much as possible and throw your head back. Straighten your elbows. Hold the position for 3 seconds.

• Plow pose.Take a lying position on your back, keeping your arms along your body. Slowly raise your legs up, lower them to the opposite side, that is, behind your head. Hold for 5 seconds.
  If it is difficult to perform the exercises at first, support the lower back with your hands.

• Boat pose.A familiar exercise from school. Lying on your stomach, at the same time slightly raise all your limbs, extend them - arms forward, legs back. Hold for 10 seconds. A slight wobble is acceptable.

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

Exercises according to Bubnovsky

Sergey Bubnovsky is a doctor specializing in physical therapy. To maximize potential, he recommends the following basic exercise:

1. Buy a rubber shock absorber. Attach it to any object (door handle, table/cabinet legs, etc. ). Sit on the floor so that the object is approximately at the level of the perineum.
2. Lie on your back and insert your legs into special bends. Start separating them and moving them.
3. Turn to your left side, take the loop off your left leg. Attach the other side of the extender to the door handle, force the right leg up and back.
4. Do the same with the other limb.

Perform the exercise with smooth movements.

Qigong for male strength

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

#1:

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

No. 2:

1. Lie on your back, straighten your arms and legs.
2. Bend one limb at the knee joint and place your foot on the floor. The second is correct.
3. Raise your straight leg with a smooth inhalation. Hold the position for 4 seconds. Put it down.
4. Repeat the movements with your other leg.

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

Breathing exercises for potency

Not only oriental medicine is famous for breathing exercises. Our experts recommend doing the following exercises every day to increase potential:

• Metronome.Starting position - lie on the floor with your knees bent and feet wide apart. Take a deep breath and at the same time turn one knee inward. Try to get it as close to the ground as possible. Exhale and return to IP.
  Repeat with the other limb. The number of approaches is 10 times.

• Spring.Sit on a hard chair, straighten your back and put your arms bent at the elbows straight in front of you. Take a sharp, loud breath and immediately tense the muscles of the anus, hips and clench your palms into fists. Relax while breathing slowly.
  The number of approaches is 24 times. Each approach consists of 4 inhalations and exhalations and pauses in a relaxed position (also 4 seconds).

• Pelvic lift.Lie on your back, bend your knees. While breathing, lift your lower body up, lean on your legs. At this time, tighten the muscles of the pelvic region. Lower yourself as you inhale. Repeat the tension 8 times, take a break for 3 seconds.

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

Squat according to Strelnikova

The training is used by men who avoid intimacy for a long time. Squats developed by doctor Strelnikova are aimed at working the muscles of the genitourinary system and activating the activity of the prostate gland.

Squat Features:

1. Keeping a straight position, put your arms on your body.
2. Place your feet so that the distance between them is 2-3 cm narrower than your shoulders.
3. Exhale and immediately squat so that the load falls on the toes. At the same time, spread your knees slightly to the sides.
4. Inhale and rise sharply, shifting body weight to your heels.
5. For the second and subsequent squats, tighten the muscles of your legs and hips.

Repeat the exercise up to 12 approaches. Take 3 breaks of 3-4 seconds between them.

Filled for those over 50 years old

It is important for men over 50 to engage in physical activity to increase their potential. Optimal types of training for this age category:

• cardio classes;
• Kegel exercises;
• yoga;
• breathing exercises;
• simple exercises without weights.

Be sure to take into account the condition of the cardiovascular system. If necessary, consult your doctor.

Contraindications

There are minimal contraindications for exercises to eliminate erectile dysfunction:

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

If you decide to do exercises for strength at home, be sure to study all exercise options, take into account contraindications and, most importantly, the rules for performing each exercise. Remember that the approach to therapy should be extremely comprehensive - this is the only way to achieve the most positive results.

Expert opinion

I have always played sports (not professionally) but gave up about 3 years ago. And then they only discovered prostatitis. Results: pain when urinating, weakening of erection. I consulted a urologist I know, who said that it is enough to do special exercises for me in the initial stage.

I trained every day using different complexes. As a result, after a week I determined the most comfortable ones for myself. After a month and a half I saw the first improvements, but they were really strong. After 2 months of training, I got rid of urological problems and even the doctor said that the prostatitis decreased. But I did not stop training - it is useful for prevention.