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The 34 Best Physical Exercises to Improve Male Potency at Home

Men's sexual health depends on many factors: frequency of sexual contact, nutrition, lifestyle. Physical activity is far from the last on this list. A sedentary lifestyle is known to cause congestion in the pelvic area, leading to the development of urogenital diseases and disorders, including erectile dysfunction. Potency exercises will help address these issues, increase erections, and help prolong intimacy.

potency practice

The benefits of exercise

Men can have problems in bed at any age. A single misfire has not yet indicated the development of impotence. The reasons for failure may be hidden in stress, excitement, overwork, recent illness, inappropriate circumstances, prolonged abstinence. But if this happens frequently, then you need to reconsider your attitude towards health and see a doctor. Another contributing factor is being overweight. Often in men with a belly-shaped body, internal organs are displaced by fat deposits. The circulation of the reproductive organs is disturbed, and the work of the heart, liver, stomach and pancreas is affected. Headache, diabetes, and persistent hypertension are often present.

And fat cells also help produce the female hormone estrogen, and excess estrogen can negatively impact libido and potency. Exercises to increase the potency of men who do it at home should be included in the daily routine of strong sex that has crossed the 40-year milestone. Then, the chances of getting into an unpleasant situation are much less. Also, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency for the following reasons:

  1. Increases testosterone levels in the blood. It is a male hormone produced in the adrenal cortex and testes. Strength exercises contribute to its active production.
  2. Improve lymph flow. Stagnant lymph can cause tissue swelling, which can lead to erection problems.
  3. Maintain a normal mental state. Recharging in the morning can refresh the mind, provide energy and strength, and improve mood.
  4. Strengthen blood circulation. Active training makes the cardiovascular system work faster. The lungs move more air, which ensures the saturation of oxygen in the blood and its supply to the genitals.

Symptoms that daily exercise can relieve

If you keep exercising to increase your potency, working to increase your load, you can get rid of a set of symptoms such as:

  • Member is drowsy during sexual intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased libido;
  • premature ejaculation;
  • Weak orgasm.

important! Stretching and tightening muscles, running, swimming can help lose weight, tone blood vessels, improve blood circulation and increase male sexual performance.

Best Comprehensive Gymnastics to Increase and Improve Potency

In addition to general physical activity, special exercises are required to increase libido. They affect the lower body: legs, buttocks, perineum, lower back. Increased blood circulation in this area will contribute to high quality arousal and strong potency. Any workout should start with a warm-up. Rotate head, arms, hips, squat, lean forward, backward and sideways. This will help stretch the joints, distribute the blood and warm the muscles. Simple exercises of 5-7 minutes can save men from injury under more intense loads. important! Gymnastics must be done systematically. Then within a month there will be noticeable results.

morning exercise

Start exercising as soon as you wake up, when your penis is erect. If there is no genital excitation in the morning, an erection occurs independently:

  1. bouncing the penis.
  2. Increase the number of jumps every day and aim to do 10-15% more than the last time.
  3. With discomfort and pain, they stop and lighten the load.

pubococcygeus training

The pubic muscles (Kegel muscles, PC muscles) are trained as follows: Place hands between testicles and buttocks. Tighten this area and feel the tension in it. This is the Kegel muscle. Squeeze slowly, hold for 3 seconds and release. Repeat 10 times. For those who have trained the "love zone", the intensity of the load increases: the muscles remain tense for 10 seconds while also relaxing. The number of repetitions remains the same.

holding the ball

To perform this exercise, you will need a small rubber or plastic ball. In the standing position, the legs are slightly bent at the knees, a ball is placed between them, and the gluteal muscles are tensed. Try not to put pressure on the ball. Start with 30 and work your way up to 250.

walk on the hips

They sit on their butts with their legs stretched forward. The arms are bent or extended at the elbows. In this position, they start to move forward 2 meters and then move backward. The hips move in sequence, trying to make the "steps" smaller.

leg lift

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

  1. Raise your legs and lower them slowly until they hit the floor.
  2. They stay in this position for 10-15 seconds, and if they feel pain or discomfort, immediately lower their limbs to their original position.
  3. They make 10 visits a day and don't forget their breaks.

Remain stone

  1. Stand in a standing position with your hands on your sides.
  2. The exercise begins with a slight bend in the leg at the knee while squeezing the glutes.
  3. To perform it more efficiently, you can imagine a person with a rock between their legs.

Raise the pelvis

  1. Lie on your back on a hard surface.
  2. Bend your knees and extend your arms along your body.
  3. Slowly lift your pelvis without lifting your legs or arms off the floor.
  4. But they also slowly returned to their original positions.
  5. Repeat 10 times.

concentrate

These exercises are designed to control attention and awareness and follow step-by-step instructions:

  1. A man is sitting on the floor, naked or half-naked.
  2. Start imagining intimate moments and stroking your genitals.
  3. He tried not to think about anything but his own feelings.
  4. Thinking of the pleasure he got, he stroked himself with the back of his hand.
  5. He concentrates only on his masculine dignity and tries to use a thought force to bring him into an erect state.

knee lift

  1. They stand with their backs against the wall and alternately try to raise their knees as high as possible, trying to reach their shoulders.
  2. The posture remains straight and the back is not bent.
  3. 3-4 sets of 10 reps.

groin exercises

  1. The position is supine.
  2. Raise one leg and begin to rotate the limb, describing large circles.
  3. The leg returns to its original position, as does the other leg.
  4. Do this exercise twice a week for 3 sets.

bike

Exercises that everyone is familiar with since kindergarten:

  1. Lie on your back and bend your knees.
  2. Interlace fingers behind head.
  3. The motion of the legs is similar to riding a bicycle.
  4. The speed and duration of the exercise is at your discretion.

jump

  1. Stand with your feet shoulder-width apart.
  2. Lower your body so that your chest touches your knees.
  3. Jump as far as you can, crossing your legs.
  4. Repeat 10 times for a total of 3 sets.

birch

  1. Lie on your back on the floor.
  2. Rest your elbows on the floor.
  3. Raise your legs and support your waist with your palms.

"jump over"

It is performed while standing with the arms extended along the body, or with the palms against the wall and leaning slightly forward. The task is to walk in place quickly without taking the socks off the floor. You need to move for a minute, but at maximum speed.

ring

  1. Lie on your stomach.
  2. They bend their knees and grab their ankles with their fingers (the location can be seen from pictures online).
  3. They try to bend their bodies as much as possible, rocking like a boat.
  4. They stay in this position for 30-60 seconds.

To prevent the floor from pressing into the ribs, you need a soft rug or blanket.

frog

  1. Take a lying position - just like before the push-up.
  2. Arms and legs straight, palms on the floor.
  3. Pull your knees toward your chest.
  4. Pull out one leg in turn and return it to the starting position. Then repeat the same movement with the other limb.
  5. The movement starts slowly and gradually accelerates.
  6. 3-4 sets of 10 reps.
The power of squats

Squat

In addition to general exercise, squats should also be performed in the morning. The most important thing is not to be listless and keep your back straight:

  1. Spread your legs shoulder-width apart.
  2. Without lifting your heels off the ground, squat as low as possible.
  3. The knees should stay in one place during the squat and not move forward or backward.
  4. Do 20 squats a day, increasing the number of repetitions over time.

Butterfly

  1. They sit on the floor with their legs bent and apart at the knees and feet together (photos of this position can be viewed on the internet).
  2. Hold your ankles with your hands so they don't lift during the workout.
  3. As you practice, keep your back straight and look forward.
  4. They begin to slowly press their elbows against their knees in order to touch the floor.
  5. Put your knees on the floor for a few seconds, then relax.
  6. Over time, muscle tension will no longer be noticeable. Then you can pick up the pace.
Walk in place to gain potency

Simulation run

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

  1. Stand up and put your hands on the wall. Relax your hips.
  2. Instead of lifting your sock off the floor, alternately lift your heels, like a jump rope.
  3. Move your knees and heels to simulate running.
  4. At the same time, the hips and glutes should not be involved in the process, remaining relaxed and freewheeling.
  5. The speed gradually increases.
  6. Divide into two groups to "run" for one to two minutes.

spinning hula hoop

Rotation of the pelvis allows you to disperse the blood in your pelvis, warm up and prepare for the next more intense workout. Stand with your legs shoulder-width apart and your hands by your sides. Start with 20-30 turns in each direction and gradually increase the number of turns to 50-60 turns.

ferry

Lie on your stomach with your arms stretched forward. further:

  1. At the same time, they pull their arms forward and slightly up, and their legs back and up.
  2. Hold for 3-5 seconds and relax.
  3. Hands can be attached or pulled individually.

This is how training the muscles that directly affect the prostate.

stride

In a standing position, they begin to walk with their arms lowered along the body. When practicing, keep your legs as high as possible, with your knees touching your belly. Gymnastics techniques to improve erections can also be performed with dumbbells ranging from 2 to 10 kg (depending entirely on fitness level).

  1. Lower the hands with the dumbbells along the body.
  2. Take a step forward with one foot.
  3. They kneel, trying to keep the load in the initial position.
  4. Then return to the starting position and sprint with the other leg.

Voltage

Lie on your back, bend your knees and spread them apart. Put your feet on the floor and relax your hands. Tighten 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 for restoring potency. It can be done at any time of the day, even standing. The more pressure the better. You can also sit on a bench, spread your shoulders out to the sides, and keep your back straight. Lean your torso forward slightly, with your hands by your sides. Tighten your groin muscles, let your hips relax, linger, and relax again. Repeat 10 times.

slopes

  1. Stand with your feet shoulder-width apart.
  2. Keep your knees unbent and lean forward to bring your palms to the floor.
  3. If a person is immobile or his stomach gets in the way, it is enough to touch the floor with a finger.
  4. Start with 20 ramps and work your way up to 50.

exercise volume to find bounce

  1. Start in a standing position. Spread your legs shoulder-width apart.
  2. Squat down in such a way that your knees touch your chest and your palms are on the floor.
  3. They pulled their legs back as if they wanted to start push-ups.
  4. They return to the starting position, pressing their knees against their chests.
  5. From this position, jump as high as possible.
  6. Repeat the complex 10 times in three ways.

Do a vacuum cleaner exercise

They sit on chairs and imagine grains scattered on its surface. By contracting the pubococcygeus muscles, they created a vacuum that sucked into the "groin" like a vacuum cleaner. When performed correctly, the gluteal muscles do not contract.

train your pelvis

In the morning, they perform the 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 to the groin and pelvic muscles. You can learn how to draw a figure eight with your pelvis. In fact, in moments of intimacy, you have to move in a different way. Statics (static loads) strengthen the muscles and joints of the hips.

kneeling

Take a posture on all fours. The hips should be at a 90-degree angle to the ground. Put your hands on the floor and turn forward. On a shallow inhale, smoothly move your pelvis toward your heels. When your hips reach your heels, sit on them while keeping your arms straight. You should feel tension in your back and lower back. Then go back to the starting position and do it three more times. Over time, increase the number of repetitions to ten.

cobra

A simple exercise that can be performed in bed as soon as you wake up. From a lying position, roll over and place your hands under your shoulders (right - under your right shoulder, left - under your left). Extend your arms straight into a graceful bend, with your hips as high as possible, arching your lower back. There is no need to tilt your head. The sock and chin should be stretched in opposite directions. In this position, you should hold for at least 10 seconds. Breathing should be even and calm, as if sipping.

onion

  1. They lie on the ground, bend their legs at the knees, lift them up and wrap their arms around the ankles.
  2. As you exhale, lift your legs.
  3. Then lower your legs, relax, and balance your breathing.

crane

Taoist technique classes help restore physical strength, restore libido, youth and a beautiful body. Perform the following exercises step by step:

  1. Fold your hands in the castle in 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 on your neck.
  4. The head and neck are pulled back.

Taoism consists of four repetitions. Then perform a standard circular motion of the head.

strength gymnastics

The most effective erection strength exercises to perform at the gym or at home are:

  1. Squat and bench press with a barbell supine.
  2. Pull-ups on a barbell.
  3. deadlift.
  4. Bench press.

You can increase potency and overall tone by taking sports supplements. They include amino acids, icariin, and Tribulus terrestris, which help improve qualitative and quantitative indicators of spermograms and the firmness of muscle fibers.

Scissors

  1. Lie on your back with your hands behind your head or at your sides.
  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. 4 sets of 20 repetitions.

reed

  1. Posture - Lie down with your fingers interlaced behind your head.
  2. Breathe evenly and relax your body.
  3. Lift one leg and pause briefly. Try to straighten it instead of straining.
  4. As the feet are lifted, they describe the circle, gradually increasing the radius.
  5. After 5-7 laps, lower your legs.
  6. Exhale, switch to the other leg and repeat.

doctor gymnastics

For training, you will need rubber shock absorbers with loops on the end. To enhance blood flow, doctors recommend doing the classes in the following order:

  1. Secure the device in the middle to any support and thread the foot into the loop.
  2. Move back a short distance and pull your knees from your prone position to your belly.
  3. In this case, it is advisable to hold it by hand to avoid moving the body towards the shock absorber.
  4. Do 5-10 pull-ups in sets of two or three.

Potency and Eastern Practice

Exercises to improve erectile function, videos are easily found on the Internet, demonstrating the pose:

  • Starting position - Lie on your back. At the expense of one - they made a "birch" stand for two people - they put their legs behind their heads and you can't bend your knees or, conversely, lean on them. Both options have a positive effect on the development of male strength.
  • Appropriate and such exercises can increase the erection of the bridge, and the bridge "and vice versa". You need to lie on the ground, raise your head, and wrap your arms around your ankles. Such "boats" relax the muscles of the spine and stimulate blood circulation in the pelvis.
  • Qigong gymnastics is recognized as simple and effective. You can master the rider's posture. Starting position - standing. Keep your spine straight, your chin pressed against your chest, and your head pointed toward the sky. At the same time, the legs are slightly apart and bent. The palm folds into a boat. Tighten your perineal muscles as you take a deep breath, hold the air when you count to your number 10, then exhale slowly, tensing your thumb.

Even people who have physically exhausted you before will master the suggested classes. Having sex in the morning will also help speed up the dynamics and harmony of your relationship with your partner and yourself, and sometimes a massage to improve erectile function can be useful. These methods, in a systematic and responsible manner, will restore the health of men that have become obstacles to prostate disease.

outdoor exercise

Men can choose from the following sports:

  1. Run. Running 5-7 kilometers twice a week is recommended.
  2. Martial arts are natural.
  3. Exercise is the new direction of uneven bars, horizontal bars and horizontal bar training. You can do push-ups on the street.
  4. Swim in the outdoor pool, reservoir.
  5. Yoga in nature will help you relax and get away from the hustle and bustle of everyday life.

Rules and Recommendations

  1. There should be no frenzy in sports. If you have difficulty with some physical activity, decrease your speed and increase your pace.
  2. Train regularly in the gym or at home.
  3. Summer is a great time to exercise outdoors.
  4. Go to the gym in winter.

Exercise is good and bad for erections

Among all the existing training types, the best choice is:

  1. Run. It has a positive effect on the blood circulation of the pelvic organs and stimulates the prostate.
  2. Cycling. Improves potency, allowing blood to flow to the groin. The small seat provides a comprehensive massage of the glands, stimulating the removal of harmful elements from their tissues, as well as prostate secretions.
  3. Class with barbells and dumbbells in the gym. Basic training can cause a sharp influx of blood to the genitals, while free weight exercise can affect the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all body systems and enables them to function fully.

Even regular walking and long walks can produce positive results.

Racing and chess are unlikely to enhance male sexual potential. Some doctors believe that cycling has a negative effect on the prostate, and therefore on erection and fertility. Although medical experts have no clear opinion on the matter.

proper nutrition

Everyone's diet (if there are no individual contraindications) must include:

  • fish (sea, river), seafood;
  • Fresh fruits;
  • Stewed, boiled, roasted red and white meat;
  • any nuts;
  • Vegetables - pumpkin, celery, pepper, garlic, onion;
  • Grains - Buckwheat, Rice, Oatmeal.

Contraindications

How potency and sexual exercise affect a man's general condition is well known. However, like any treatment and prevention method, it has its limitations and disadvantages. For example, it is important to perform actions correctly. To do this, consider the following:

  1. Everyone's physical fitness is different. If any kind of gymnastics is too much to handle, you shouldn't overload yourself for positive results. Everything should be done calmly, to the best of your ability and strength, or you will harm your health.
  2. Exercising too frequently or doing a lot of exercises in one set is not worth it. An exhausting workout does not produce a regular and harmonious workout.
  3. Certain types of training require advance preparation, such as yoga. It is best to start the practice under the guidance of an instructor and master the basic skills before taking lessons at home. Otherwise, serious injury may result.
  4. It is recommended to think about the exercise plan in advance and not to exercise at will. You need to be prepared for this: don't eat for at least an hour before training. You should also warm up with simple movements that will help spread the blood and warm the joints.

Like all complexes that activate blood flow, potency-enhancing exercises are not recommended in acute inflammatory processes (especially those occurring in the genitourinary system) and in the presence of tumor pathology. Otherwise, pathogenic cells will spread throughout the body, greatly aggravating the disease. For men with joint problems, strength exercises are best avoided to avoid injury and worsening health.

Conclusion and Comments

  1. I have been doing Kegel exercises for several years. The result is, even very good. I also quit smoking and eating greasy food. Once I lost weight and started living a healthy lifestyle and exercising, I became stronger. Male, 37 years old.
  2. Every day I start with a 2. 6km run. I do it at my local stadium, where there is a platform with a street simulator. Once I run the prescribed circle, I do push-ups on the uneven bars, pull myself up on the horizontal bars, and perform a "pistol. "I can't say I've achieved great athletic heights in bodybuilding or sexual endurance. But the charge of vitality and energy I get is not small. If earlier I ran to the office like a turtle, kept wanting to sleep, drank a few liters of coffee, and somehow organized work tasks, now I am happy in the morning, I am in a good mood and the world is shining with new colors. Yes, the libido has increased and I'm very happy about it. Male, 40 years old.
  3. I know stretches, biceps wiggles, breathing techniques help with weight loss, stronger erections and increased potency. But I've never been a friend of sports since I was a kid. I recently had acute prostatitis. Doctors recommend avoiding fatigue and sticking to bed rest. I feel totally ineffective. As soon as he recovered, he signed up for the gym and quit smoking. Now I feel more normal and calmer. Male, 31 years old.

It's not worth relying solely on a weakened gym class. The above exercises can indeed improve blood circulation in the pelvic area and increase testosterone levels in the body. However, a comprehensive approach can help significantly improve erectile function, including the use of vitamins, addiction relief, and proper nutrition. If the problem lies in the disease, it is necessary to carry out comprehensive treatment, combining medicine, folk, manipulation, and physiotherapy.