Top 34 best exercises to increase strength in men at home

Men's sexual health depends on many factors: frequency of sex, nutrition, lifestyle. Physical activity is far from the bottom of this list. It is known that a sedentary lifestyle causes pelvic congestion, leading to the arising of diseases and disorders of the genitourinary system, including erectile dysfunction. Effective exercises will help to cope with these problems, increase the ability to get an erection and help prolong the time of intimacy.

effective exercise

The benefits of exercise

A man can face problems in bed at any age. One shot by mistake has not yet indicated the development of impotence. The cause of failure can be hidden in stress, excitement, overwork, new illness, inappropriate environment, prolonged abstinence. But if this happens often, you need to review your attitude to health and see a doctor. Another contributing factor is being overweight. Often in men with a fat belly, the internal organs are displaced due to the accumulation of a lot of fat. The circulation of the genital organs is disturbed, the work of the heart, liver, stomach, pancreas is affected. Frequent headaches, diabetes, prolonged high blood pressure.

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

  1. Increases the level of testosterone in the blood. It is a male sex hormone produced in the adrenal cortex and testes. Strength exercises contribute to its active production.
  2. Improves lymphatic flow. Lymphatic stagnation leads to swelling of tissues, causing erection problems.
  3. Maintain a normal mental state. Charging in the morning will invigorate, give energy and strength, improve mood.
  4. Enhance blood circulation. Active exercise makes the cardiovascular system work faster. The lungs move more air, ensure the saturation of blood with oxygen and supply to the sex organs.

Symptoms can be relieved with daily exercise

If you continuously do exercises to improve potency, work to increase the load, you can get rid of some symptoms such as:

  • the member's coma during intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased sex drive;
  • premature ejaculation;
  • weak orgasm.

Important! Stretching and toning muscles, running, swimming contribute to weight loss, tighten blood vessels, improve blood circulation, increase male sexual power.

The best compound gymnastics exercises to increase and improve potency

In addition to general sports exercises, 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 stimulation and strong potency. Any workout should start with a warm-up. Rotate your head, arms, hips, squat, lean forward, back and to the sides. This will help stretch the joints, disperse the blood, and warm up the muscles. 5-7 minutes of performing simple exercises will save a man from injury under more intense loads. Important! Exercise must be done systematically. Then a significant result will be noticed in a month.

Morning exercise

Exercise begins immediately after waking up, when the penis is in an erect state. If the genitals are not aroused in the morning, then an erection is produced independently:

  1. Make the penis bounce.
  2. The number of jumps is increased every day, try to do 10-15% more than the previous one.
  3. With discomfort and pain, they stop and reduce the load.

Exercise pubic muscles

The training of pubic muscles (Kegel muscles, PC muscles) is done as follows: hands are placed between the testicles and buttocks. Squeeze this area, feel the tension. This is the Kegel muscle. It is squeezed slowly, held for 3 seconds and released. Repeat 10 times. For those who have trained the "love zone", the intensity of the load increases: the muscles are kept tense for 10 seconds and also relaxed. The number of repetitions remains the same.

hold the ball

To perform this exercise, you will need a small rubber or plastic ball. In a standing position, legs slightly bent at the knees, place a ball between them and stretch the glutes. Try not to put pressure on the ball. Start with 30 reps, gradually increasing to 250 reps.

Walking on butt

They sit on their buttocks, legs stretched out in front. Arms bent at elbows or can also be extended. In this position, they begin to move forward 2 meters, and then backward. Move the buttocks in turn, trying to make the "steps" smaller.


Lie on your back (preferably on a soft surface), with your hands along your body. Do the following exercise:

  1. Raise your legs and slowly lower them until they touch the floor.
  2. They are kept in this position for 10-15 seconds, if they feel pain or discomfort, immediately lower the limbs to the original position.
  3. They make 10 visits a day, not forgetting to take a break to rest.

hold the stone

  1. Standing position, hands to the sides.
  2. The session begins with a slight bend in the knee and at the same time squeezing the glutes.
  3. To make it more efficient, you can imagine that a person holds a stone between his legs.

Elevate the pelvis

  1. Lie on your back on a hard surface.
  2. Bend knees, arms stretched along body.
  3. Slowly lift your pelvis up, 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 are aimed at controlling attention and consciousness, and are performed according to step-by-step instructions:

  1. A man sitting on the floor, naked or semi-naked.
  2. Begin to imagine intimate moments and genital caresses.
  3. He tries not to think about anything but his own feelings.
  4. Thinking of the pleasures he had achieved, he stroked himself with the back of his hand.
  5. He focuses only on his own male dignity and tries to get him into an erection with a power of thought.

Raise the knee

  1. They stand with their backs to the wall and try to alternately raise their knees as high as they can, trying to reach their shoulders.
  2. The posture is kept straight, without arching the back.
  3. Do 10 reps in 3-4 sets.

Groin exercise

  1. Supine position.
  2. Raise one leg and begin to rotate the limb, depicting large circles.
  3. Bring the leg back to the starting position and do the same 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, knees bent.
  2. Fingers interlaced behind the head.
  3. Legs perform the same movements as when riding a bicycle.
  4. The speed and duration of the movements are selected at your discretion.


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


  1. Lie on your back on the floor.
  2. Elbows placed on the floor.
  3. Raise your legs, use your palms to support your waist.


This move is done while standing, with the arms stretched along the body or with the palms against the wall and leaning slightly forward. The task is to move quickly in place, without taking socks off the floor. You need to move for one minute, but at full speed.


  1. Lie down.
  2. They bend their knees and grab their ankles with their fingers (the position can be seen from the picture on the Internet).
  3. They try to bend their body as much as possible and sway 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 out a soft rug or blanket.


  1. Hold the lying position - as before the push-up.
  2. Arms and legs straight, palms on the floor.
  3. Pull your knees to your chest.
  4. Take one leg at a time and bring it back to the starting position. Then the same action is repeated with the remaining limb.
  5. The exercise starts slowly, gradually increasing the speed.
  6. Do 10 reps in 3-4 sets.
squat for effect


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

  1. Feet shoulder width apart.
  2. Without lifting your heels off the floor, squat as low as possible.
  3. The knee during the squat should stay in the same place, not moving forward or backward.
  4. Do 20 squats per day, increasing the number of repetitions over time.


  1. They sit on the floor, legs bent at the knees and spread wide, close to the feet (photo of the location can be viewed on the Internet).
  2. The palms of the hands hold the ankles so that they do not rise during exercise.
  3. During the exercise, keep your back straight, looking forward.
  4. They begin to slowly press their elbows to their knees until they touch the floor.
  5. Keep your knees on the floor for a few seconds and then relax.
  6. Over time, muscle tension will no longer be felt as acutely. Then you can increase the speed.
walk in place to take effect

Run simulation

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

  1. Stand up with your hands on the wall. Relax the buttocks.
  2. Without lifting your socks off the floor, alternately raise your heels, as in the skip.
  3. Move your knees and heels, simulate a run.
  4. At the same time, the hips and buttocks are not involved in this process, are relaxed and move with inertia.
  5. The speed increases gradually.
  6. "Run" for a minute or two in two sets.

Spin hula hoop

Pelvic rotation allows you to disperse blood in your pelvis, warm up, and prepare for the next, more intense exercise. Stand with your feet shoulder-width apart, arms stretched vertically. Start with 20-30 rounds each way, gradually increasing the number of rounds to 50-60.


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

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

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

Big step

In a standing position, they begin to walk with their arms lowered along the body. During the exercise, you need to raise your legs as high as possible, touching your knees to your stomach. Exercise techniques to improve erection are also performed with 2 to 10 kg dumbbells (it all depends on fitness level).

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


Lie on your back, bend your knees and spread them wide. Place your feet on the floor, arms relaxed. Tighten the internal muscles so there is a feeling of spasm in the genital and anal areas. Hold for a few seconds and relax. Repeat 10 times. This is one of the most important and useful exercises to help restore potency. It can be done at any time of the day, even while standing. The more stressed you are, the better. And you can also sit on a stool, spreading your shoulders to the sides, keeping your back straight. The body is slightly tilted forward, the hands are on the sides. Squeeze your groin muscles, let your buttocks relax, linger, and relax again. Do 10 repetitions.


  1. Standing position, feet shoulder width apart.
  2. Knees do not bend and lean forward to touch palms to the floor.
  3. If a man is inflexible or his stomach is obstructed, touching the floor with your fingers is enough to start.
  4. Start with 20 slopes, gradually increasing the number to 50.

Crossfit bouncing

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

Do the vacuum cleaner exercise

They sat down on a chair and imagined that grain was scattered across its surface. By contracting the pubic muscles, they create a kind of vacuum, as if sucking in the "slits" like a vacuum cleaner. When done correctly, the glutes should not contract.

Train your pelvis

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


Have a four-legged posture. Hips should be at a 90 degree angle to the floor. Hands on the floor, facing forward. Inhale shallowly and gently shift the pelvis toward the heels. When your butt reaches your heels, sit on your heels while keeping your arms straight. You should feel a stretch in your back and lower back. Then return to the starting position and do this exercise three more times. Over time, increase the number of repetitions to ten.


A simple exercise that can be done while lying in bed right after waking up. From a lying position, turn over on your stomach, place your hands under your shoulders (right - under right shoulder, left - under left). Straighten your arms, form a graceful sideways position, raise your butt as high as possible and arch your lower back. It is not necessary to tilt the head. Socks and chin should stretch in opposite directions. In this position, you should hold still for at least 10 seconds. Breathing should be even, calm, as if sipping.


  1. They lie on their stomachs, knees bent, raised and arms wrapped around their ankles.
  2. As you exhale, raise your legs up.
  3. Then lower your legs and relax, balance your breath.


Classes on Taoist techniques help restore physical strength, restore libido, youth and beauty to the body. Do the following step-by-step exercise:

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

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


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

  1. Squats and bench in supine position with dumbbells.
  2. Pull up bar.
  3. Deadlift.
  4. Bench press in supine position.

You can increase potency and general tone by taking sports supplements. They include amino acids, icariin, tribulus, which contribute to the improvement of qualitative and quantitative parameters of semen analysis and compaction of muscle fibers.


  1. Lie on your back with your hands behind your head or along your body.
  2. Extend your legs forward and lift off the floor.
  3. They mimic the motion of scissors by crossing their limbs as they move.
  4. Repeat 20 times for 4 sets.


  1. Position - lying down, fingers interlaced behind the head.
  2. Breathe evenly, the body is relaxed.
  3. One leg is raised and released for a short time. Try to stretch as much as possible and not stretch.
  4. With the feet raised, they depicted circles, increasing in radius.
  5. After 5-7 turns, lower your legs.
  6. Breathe, repeat the movement with the other leg.

Gymnastics doctor

For practice, you will need rubber shock absorbers with rings at the ends. To enhance blood flow, doctors recommend performing classes in the following sequence:

  1. Secure the center unit to any bracket and thread the pins into the loops.
  2. Move back a short distance to pull your knees up to your stomach from a prone position.
  3. In this case, you should hold it by hand to avoid shifting of the body towards the shock absorber.
  4. Do 5-10 pull-ups for two or three sets.

Potential and Eastern Practices

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

  • Starting position - lying on your back. At the expense of one - they make "birch" supports, and two - they put their feet behind the head, you can not bend your knees or, conversely, lean on them. Both options have a positive effect on the development of male strength.
  • Suitable exercises and such to increase erection such as bridge and bridge "reverse". You need to lie on your stomach, with your head up and your arms around your ankles. Such a "boat" relaxes the muscles of the spine and stimulates blood circulation in the pelvis.
  • Qigong exercise is recognized as easy and effective. You can master the stance of the rider. Starting position - standing. The spine is straight, the chin is pressed against the chest, the top of the head is pointed towards the sky. At the same time, the legs are slightly apart, bent. Palms arranged in the shape of a boat. The perineal muscles tighten on a deep breath and hold the air at 10 when counting alone, then slowly exhale, stretching the thumbs.

Recommended classes will be mastered even by the man who has previously exerted himself on you. Morning sex will also help speed up dynamic, harmonious relationships, with your partner and with yourself, sometimes a massage to improve erectile function will be very helpful. These methods with a systematic and responsible approach will restore men's health and become a hindrance to prostate diseases.

Outdoor exercise

A man can choose the following sport:

  1. Run. It is recommended to run 5-7 km twice a week.
  2. The essence of martial arts.
  3. Workout is a new direction of training about barbell, crossbar, crossbar. You can do push-ups on the street.
  4. Swim in the outdoor pool, water reservoir.
  5. Yoga in nature will help you relax and escape the hustle and bustle of everyday life.

Rules and recommendations

  1. Sports should be practiced without being too fanatical. If it is difficult to do some exercises, then the speed is reduced, and then the speed is increased.
  2. Workout regularly at the gym or at home.
  3. Summer is a great time for outdoor sports.
  4. Go to the gym in the winter.

Sports are useful and harmful for an erection

Of all the types of training available, priority should be given to:

  1. Run. It has a positive effect on blood circulation in the pelvic organs, stimulates the prostate gland.
  2. A ride on a bicycle. Improve potency, make blood circulate to groin. The small chair acts as a comprehensive massage of the gland, stimulating the removal of harmful elements from its tissues along with the secretion of the prostate gland.
  3. Classes in the gym with weights and dumbbells. Basic training contributes to the blood flow to the genitals, and exercises with free weights affect the synthesis of sex hormones.
  4. Yoga stabilizes the functioning of all body systems and makes them work at full capacity.

Even casual walks and long walks give a positive result.

Car racing and chess are unlikely to enhance male sexual potency. Some doctors believe that cycling has a negative effect on the prostate gland, which in turn affects erections and fertility. Although there is no clear opinion of medical experts on this matter.

Proper nutrition

Each person's diet (if there are no specific contraindications) must include:

  • fish (sea, river), seafood;
  • Fresh fruit;
  • red and white meat stewed, boiled, grilled;
  • any kind of nut;
  • vegetables - pumpkin, celery, pepper, garlic, onion;
  • cereals - buckwheat, rice, oatmeal.


How exercises for strength and sexuality affect a man's general condition has been clear. However, like any treatment and prevention method, it also has 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 physique is different. If it is difficult to cope with any type of fitness, you should not load yourself up with force, wanting to achieve a positive effect. Everything should happen calmly, to the best of your ability and strength, otherwise you may harm your own health.
  2. You should not rush by exercising too often or doing many exercises in one set. Fatigue training will not bring the same results as regular and harmonized exercises.
  3. Some types of training require advance preparation, such as yoga. It is better to start training under the supervision of a coach, and after having acquired the basic skills, move on to classes at home. Otherwise, serious injury may result.
  4. You should think about a sports program in advance and do not perform exercises at random. You need to prepare for it: do not eat for at least an hour before training. You should also warm up by doing simple movements that help disperse the blood and warm up the joints.

Like all blood flow-activating complexes, potency strengthening exercises are not recommended for acute inflammatory processes (especially those occurring in the genitourinary system), as well as in the presence ofcancer pathology. Otherwise, the disease-causing cells will spread throughout the body making the situation much worse. It is better to refuse strength sports for men with joint problems to avoid injury and deterioration of health.

Conclusion and evaluation

  1. I have been doing Kegel exercises for several years. The result is, and even very good. I also quit smoking and eat fatty foods. As soon as I lost weight, started a healthy lifestyle and exercised, my strength became stronger. Man, 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 laps, I do push-ups on uneven bars, pull myself up over the crossbar, and do a "pistol". I cannot say that I have achieved outstanding athletic heights in bodybuilding or sexual endurance. But the vivacity and energy that I received was not small. If before, I went to the office like a turtle, constantly wanted to sleep and drank a liter of coffee to solve work, now in the morning I am happy, in a great mood, the world shimmers with many colors. new color. Yes, and sex drive has increased, which I am extremely excited about. Man, 40 years old.
  3. I know that stretching, biceps swing, breathing techniques help lose weight, strengthen erections and increase potency. But I haven't been friends with sports since I was a kid. I recently had acute prostatitis. Doctors recommend avoiding exertion and sticking to a bed rest regimen. I feel like a completely invalid. Immediately after recovering from the disease, he signed up for a gym and gave up smoking. Now I feel relatively normal and calm. Man, 31 years old.

It is not worth relying solely on physical education with weak capabilities. The above exercises can actually improve blood circulation in the pelvic area, increasing the amount of testosterone in the body. However, a synthetic method significantly improves erectile function, including the use of vitamins, elimination of addiction and proper nutrition. If the problem lies in the pathology, it is necessary to conduct definitive treatment with remedies, folk, crafts, and physical therapy.