Increase potency: the best exercises at home

Physiological strengthening exercises at home are aimed at improving erection ability, prolonging sexual intercourse, eliminating unpleasant symptoms that accompany various diseases and direct causes of disorders. erectile dysfunction. All exercises must be performed strictly according to instructions.

Why do you need exercises for potency?

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

• Blood circulation in the pelvic organs accelerates.Thanks to this, the cavernous bodies of the penis are filled with blood (physical activity forces the cardiovascular system to function normally).
• Tension in the spine and muscles is eliminated.That is often the cause of impotence.
• The pelvic floor musculature is strengthened.And other organs of the genital apparatus - muscles directly involved in maintaining erection, urine and feces (prostatitis is often accompanied by such symptoms).
• Tissue swelling disappears.This prevents you from having full sexual intercourse. This is achieved by lymph dispersion throughout the body.
• Mood improves and depression disappears.Because exercise neutralizes adrenaline and promotes the synthesis of hormones that increase joy (serotonin, endorphin).
• The man gains confidence.Because a beautiful shape is formed.
• The pubic musculature becomes elastic and elastic. The second name is the Kegel muscle, which is responsible for the functioning of the reproductive system and the stabilization of the penis during arousal.
• Metabolism is restored throughout the body.What promotes weight loss.
• Energy appears.Increase performance and endurance in bed. Fatigue is reduced, sexual desire is increased.

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

• whose age has exceeded the 35-year mark (erections may weaken due to age-related changes);
• people leading a sedentary lifestyle (congestion occurs in the pelvic organs, threatening impotence);
• truck drivers, taxi drivers, office workers and other men whose work is related to a sedentary lifestyle;
• smokers and people who drink alcohol and drugs.

Rules for performing exercises for genital organs

The most important requirements are regular training and a strict schedule. Without these factors there will be no results. But there are other rules that you should pay special attention to:

• "Pumping" the penis should begin immediately after waking up, before getting out of bed - because of this, a sufficiently erect penis (which usually happens in the morning) is forced to jump several times, but without jerks thatwith rhythmic movements;
• keep a diary of your own achievements - write down the time, date, amount and type of exercises (in a few months you will be surprised at the results you have achieved, this will motivate you even more);
• Pay attention to sensations during exercise - you should not feel pain or discomfort;
• Start classes with minimal exposure, but gradually increase the pace.

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

Exercises to increase potency quickly

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

• Sumo squats.Another name is plie, it is performed at the first stage without a load, 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 – from 5 times. Watch for correct execution - the man feels tension in the groin and ligaments.

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

• Butterfly-2.Get into a lying position, spreading your bent limbs in different directions. Bring your heels together and grab your legs from above with your hands. Inhale - bring the knee joints together, exhale - open again. Do it 3 times or more.

• Compress shadows.Perform sitting or standing (optional). Take a ball no more than 20 cm in diameter, place it between your knees and start squeezing. The number of compressions is from 30 to 40 times.

Similar exercises are used in complex therapy of erectile dysfunction.

Simple exercises

This category includes activities that many people are familiar with at school as well as activities that are very easy to do. Although simple, the training is highly effective. Complex classes include the following elements:

• Bicycle.In a lying position, bend your legs, imitating the movement like when riding a bicycle. The duration of the exercise is at least 1 minute. Important - change the speed.

• Drag vertically.Starting position (IP), as in the previous case, but hang the weights on your ankles. Take turns raising your legs up and down.

• Drag horizontally.When performing, lie on your back and place your hands under your tailbone, palms facing down. Spread your legs to the sides and bring them together, squeezing them together. The number of repetitions is from 6 to 12 times.

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

• High step.Keeping a straight position, raise each of your limbs as much as possible, bending them at the knees. Workout time is from 1 to 3 minutes.

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

• The frog is dynamic and static.Take an elbow position with your knees wider than your shoulders. Pull each limb 8-10 times toward the abdomen.
  In the second option, lie completely on your stomach, spread your hips and maintain this position for up to 30 seconds.

• Climbing mountant man.IP – lie on your stomach, put the elbows and toes of the lower limbs on the floor, lift the body up. Bring your knees one at a time into the abs. Try to point your hips inward.
  During the next repetitions, rotate your hips in the opposite direction, that is, outward. The number of repetitions is from 12 to 20 times.

• Walk while sitting.Squat on your butt with your legs stretched forward and your hands on your hips. First move one foot forward, then the other. Push off with your glutes. Take 20 steps and do the same in the opposite direction (backward).

• Pelvic rotation. Stand straight with your feet slightly wider than shoulder width. Place your palms on your waist. Begin by rotating only the pelvis but without using the neck and shoulders, leaving them motionless. Rotate first in one direction, then in the other, 25 times.

• Raise the pelvis.Get into a lying position, stretch your arms to the sides. Bend your knees slightly and place your feet on the floor. Raise/lower your pelvic area using rhythmic movements up to 10 times.

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

• Birch.Get into a lying position, raise your legs upright so that they are completely perpendicular to the floor. Place your palms on your lower back and place your elbows on the floor. Raise your body and hold for 20-25 seconds. Repeat up to 8-10 times.
  Do not strain the cervical spine - it must be relaxed.

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

• Udiyadna.Stand straight, feet shoulder-width apart (never wider), palms placed in front of thighs. Exhale strongly, at the same time slightly tilt your torso down and forward, slightly bending your knees. Use force to pull the abdomen in, tightening the anal muscles. Stand up straight again. Do up to 18-20 times.

Potency exercises can be performed while sitting in a chair. This is especially helpful for men who engage in sedentary activities. Complicated implementation:

1. Straighten your spine and place your legs next to each other.
2. Move like you're walking with your butt forward and backward (on the seat).
3. Exhale deeply, while pulling your diaphragm in. Hold this position for 25-30 seconds, relax. Repeat 4-5 times.
4. Place your palms in front of your chest, turn your body to the left and then the right, keeping your spine straight.
5. Wrap your arms around the back of the chair and lift your legs horizontally toward the floor. Perform movements similar to the exercise "Scissors".
6. While sitting, pull both knees toward your chest. In the early stages, use your hands to hold the chair firmly.

Kegel exercises

This complex is aimed at training the pubic muscles, which are responsible for the state of erection - strength and duration. Gynecologist Kegel has developed a number of exercises, but the basics are as follows:

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

Number of repetitions from 10 times. As you continue to exercise, increase the stretch to 50 seconds.

There are other exercises:

• Elevator.Tighten your Kegel muscles for 1 second and relax immediately. The next compression is 2 seconds, v. v. , maximum - hold for up to 5 seconds.
• Raise your limbs.Take a lying position - lie on your back, bend your legs at the knee joints and squeeze them with your hands. Pull your knees toward your chest but don't lift your shoulders off the floor. Lift your foot up and go back to IP.
• Exercise for prostatitis.Take a prone position and bend one leg at the knee. Begin to tense and relax your pubococcygeus muscle up to 10 times. Repeat the manipulations with the other leg.
• To improve erection in cases of 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 buttocks with the other. At a rhythmic pace, tighten and relax your muscles up to 15 times.
• Reverse Kegels.Do it after mastering the basic techniques. Tighten your muscles as if you are forcing urine out of your body. Perform this stretch for up to 4 seconds, then relax. Repeat up to 10-15 times.
• Muscles of the anus.Useful for erectile dysfunction. Simply squeeze and relax your anal muscles 10-20 times.
• At the end of the complex.Lie on your stomach, place your arms under your shoulders and place your feet so your toes are on the floor. Stand up on your hands, fully straighten and bend your spine in the lumbar region.
  Tighten your pelvic muscles and perform up to 5 frictions, as during sex. Fix 15-20 seconds, about IP.

The most important thing in Kegel exercises is to accurately determine the position of the pubococcygeus muscle and stretch it. To do this, do the following:

1. Go to the bathroom and start peeing.
2. Try to stop the flow of urine by making squeezing movements. You will definitely feel the muscles as soon as the urine flow stops.

The same thing can be done with an erect penis.

More detailed information about this technique in this video:

Move power

Short-term strength training will accelerate the microcirculation process in the body, forcing blood to flood into the cavernous bodies of the genital organs. For the muscles of the male reproductive system with erectile dysfunction, 4 main exercises are used.

First leg press:

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

Second - squats with dumbbells:

1. Stand up straight with your feet wider than your shoulders (the wider your feet, the better the effect).
2. Take 2 dumbbells, a kettlebell or other heavy object in your hands.
3. Squat down, legs spread apart so your back remains completely straight. Otherwise, the risk of spinal injury will increase.
4. Do 10 presses, short presses.
5. Squat with your legs together.
6. Repeat the operation.

Third – close your limbs:

1. Sit on the machine with your legs together.
2. Spread your limbs out.
3. Bend but not all the way (leave at least 5-7 cm distance between the knees).

Fourth – pull up bar:

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

Perform strength training 8-15 times.

Cardiovascular training

Such exercises are aimed at strengthening the walls of blood vessels, normalizing the functioning of the cardiovascular system, thereby improving overall blood circulation and, in particular, blood flow to the pelvic organs, which are responsible forresponsible for the level of erection.

Pay attention to the main requirement - you must not exhaust your body, otherwise the stress hormone cortisol will begin to be produced, which is a direct enemy of potency.

The training complex includes the following exercises:

1. Perform a standard start-up.
2. Strength training for 20-35 minutes.
3. Do cardiovascular exercises for 20-30 minutes.

Principles of cardiovascular exercise:

• go jogging - if you jog in the morning, the number of platelets increases, so blood viscosity increases, if in the evening, platelets and viscosity decrease (it's better to run in the morning);
• The best choice of cardiovascular equipment to enhance performance is a stepper and it is important to turn your socks slightly inside out when exercising;
• Optimal exercise is walking 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 increase potency is direct training of the male genital organ. For this purpose, special techniques have been developed that enhance local blood circulation, stretch blood vessels and even increase the length and girth of the penis.

The most effective exercises:

• Jelqing.Warm the penis with warm hands (water, massage), lubricate with lubricant and bring the penis to maximum erection of 70%. Grasp the organ at the base with your index finger and thumb like a closed ring.
  Drag your fingers from the base to the end of the head at a slow pace (this will take 3-4 seconds). Hand. The number of approaches to each limb is up to 10-15 times.

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

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

Yoga enhances male vitality

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

The simplest yoga exercises for beginners:

• Bow pose.Lie on your stomach with your arms above your head and your feet flat on the floor. Lift your legs up and squeeze them from behind with your hands. Hold for 3 seconds, return to IP.

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

• Plow pose.Maintain a supine position, arms along the body. Slowly lift your legs, lower them on the opposite side, that is, behind your head. Hold for 5 seconds.
  If you find it difficult to do the exercises at first, use your hands to support your waist.

• Boat pose. A familiar exercise at school. Lie on your stomach, at the same time gently lift all four limbs, straighten them - arms forward, legs back. Hold for 10 seconds. Slight shaking is acceptable.

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

Exercises according to Bubnovsky

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

1. Buy a set of rubber shock absorbers. Fix it to any object (door handle, leg of a large table/cabinet, etc. ). Sit on the floor so that the object is at the level of your perineum.
2. Lie on your back and tuck your legs into special rings. Start moving them apart and moving them around.
3. Turn over to the left, remove the ring from the left leg. Secure the other side of the expander to the door handle, lift your right leg firmly and then drop it.
4. Do the same with the remaining limb.

Perform the exercise with rhythmic movements.

Qigong for male strength

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

#first:

1. Lie on your back, cross your legs and stretch your arms along your body.
2. Take a deep breath then lift your back and buttocks up. In this case, the back of the head and shoulders should lie on the floor.
3. Raise one leg and place the other heel on the floor.
4. Hold for 3-5 seconds, return to starting position (as you exhale).
5. Change legs.

No. 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 lies flat.
3. Raise your legs straight up while inhaling gently. Hold the position for 4 seconds. Lower it.
4. Repeat the movement 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 recommend performing the following exercises every day to improve potency:

• Metronome.Starting position - lie on your back, bend your knees and spread your legs, resting on the floor. Take a deep breath and turn one knee inward at the same time. Try to move it as close to the floor as possible. Exhale and return to IP.
  Repeat with the remaining limb. 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, elbows bent. Take a sharp breath and immediately tense your anal and buttocks muscles and clench your palms into fists. Relax as you exhale slowly.
  The number of approaches is 24 times. Each approach consists of 4 inhalations and exhalations and a pause in a relaxed state (also 4 seconds).

• Raise the pelvis.Lie on your back, bend your knees. As you inhale, lift your lower body up, leaning on your legs. At this time, tighten the pelvic muscles. Lower yourself as you exhale. Repeat the stretch 8 times, pausing for 3 seconds.

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

Squat according to Strelnikova

This training method is applicable to men who have abstained from sex for a long time. Squats, developed by doctor Strelnikova, are aimed at training the muscles of the genitourinary system and activating the work of the prostate.

Features of squats:

1. After maintaining a straight position, place your arms alongside your body.
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 to your toes. At the same time, slightly spread your knees to the sides.
4. Exhale and stand up strongly, shifting your weight to your heels.
5. For the second squat and beyond, tighten your legs and glutes.

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

Charge for people over 50 years old

It is important for men who have reached the age of 50 to participate in physical activities to improve their physiological abilities. Optimal forms of exercise 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.

Contraindicated

There are minimal contraindications to exercises to eliminate erectile dysfunction:

• severe heart and blood vessel disease;
• common problems;
• varicocele;
• Acute inflammatory process in the pelvic organs.

If you decide to perform strengthening exercises 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 therapeutic approach must be extremely comprehensive - this is the only way to achieve the most positive results.

Expert opinion

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

I exercise every day, use different complexes. As a result, after a week I have determined what is most comfortable for me. I noticed the first improvements after a month and a half, but they were really strong. After 2 months of practice, I was cured of my urinary disease and the doctor even said that my prostatitis was in remission. But I don't stop practicing – it's very useful for prevention.