Increase strength: the best exercises at home

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

Why do you need exercises for potency?

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

• Blood circulation in the pelvic organs is accelerated.Due to which the cavernous bodies of the penis are filled with blood (physical activity forces the cardiovascular system to function normally).
• The tension in the spine and muscles is eliminated.Which is often the cause of impotence.
• The muscular system in the perineal area is strengthened.And other organs of the genitourinary system - the muscles are directly involved in the maintenance of erection, urinary fluids and feces (prostatitis is often accompanied by such symptoms).
• Tissue swelling disappears.That prevents you from having full sexual intercourse. This is achieved due to the fact that lymph is distributed throughout the body.
• The condition improves and the depression disappears.Since exercise neutralizes adrenaline and stimulates the synthesis of hormones that increase joy (serotonin, endorphins).
• The man gains self-confidence.Because a beautiful figure is formed.
• The coccygeal-pubic muscle becomes elastic and elastic.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 promotes weight loss?
• Energy appears.Increases performance and endurance in bed. Fatigue is reduced, which increases sexual desire.

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

• whose age has passed beyond the 35-year limit (erection may weaken due to age-related changes);
• leading a sedentary lifestyle (congestion occurs in the pelvic organs, which threatens impotence);
• truck drivers, taxi drivers, office workers and other men whose work involves a sedentary lifestyle;
• smokers and those who drink alcohol and drugs.

Rules for performing exercises for the genital organ

The most important requirement is the 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 (which usually happens in the morning) is forced to jump several times, but not vigorously, but with smooth movements;
• keep a diary of your achievements - write down the time, date, amount and types of exercises (in two months you will be surprised at what results you managed to achieve, which will motivate you even more);
• pay attention to sensations during training - you should not experience pain or discomfort;
• start classes with a minimum number of approaches, but gradually increase the pace.

If in the morning the penis does not rise by itself, immediately consult a specialist, 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 to accelerate the onset of erection. This is achieved by accelerating blood circulation in the pelvic organs. What should we do:

• Sumo squats.Another name is plie, it is performed in the initial stages without load, then with weights. Stand up straight, point your toes out to the side and keep your back straight. Slowly lower yourself until your thighs are parallel to the floor.
  Hold for 2-3 seconds and stand up. The number of repetitions - from 5 times. Monitoring the correct execution - one feels tension in the hips 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 the limbs with your palms. Lift your knees up and down. Exercise for up to 2 minutes.

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

• Squeezing the ball.Performed sitting or standing (if possible). Take a ball, the diameter of which does not exceed 20 cm, put it between your knees and start squeezing. The number of presses is from 30 to 40 times.

The same exercises are used in the complex therapy of erectile dysfunction.

Simple exercises

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

• Bicycles.In a lying position, bend your legs, imitate actions like when pedaling a bicycle. The duration of the exercise is at least 1 minute. Important - change the speed.

• Vertical scissors.Initial position (IP), as in the previous case, but hang weights on the ankle. Raise your legs alternately up and down.

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

• Board.Sit on the floor with your stomach down. Relax your arms from palms to elbows and feet (toes). Keep your torso straight in this position. Be sure to tense the abdominal muscles by counting 22-25 seconds (count slowly to these numbers).

• High pitch.Take a straight posture, raise the limbs one by one to the full possible height, bending at the knees. The duration of the training is from 1 to 3 minutes.

• Reverse bridge.Lie on your back, the spine should be straight, support the shoulders, keep the upper limbs along the body and bend the legs. Lift the hip area off the floor, hold for 2-4 seconds and lower to the starting position. The number of repetitions is from 18 to 20 times.
  Do not bend the spine, keep it as straight as possible and try to pull the knees forward, straining the hip muscles. After reaching the top 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 8-10 times towards your stomach.
  In the second option, lie completely on your stomach, spread your hips and hold this position for up to 30 seconds.

• Climber-climber.IP - sit on the stomach, support the elbows and toes of the lower extremities on the floor, raise the body. Bring the knees one by one to the area of the abdominal muscles. Try to drive your hips inward.
  In subsequent executions, turn your hips in the opposite direction, that is, outwards. The number of repetitions is from 12 to 20 times.

• Walking down.Sit on your butt with your legs extended forward and straight, and your hands on your hips. First move one leg forward, then the other. Push with your glutes. Take 20 steps and do the same in the opposite direction (walking backwards).

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

• Lifting the pelvis.Take a lying position, stretch your arms to the sides. Bend your knees slightly and place your feet on the floor. Raise/lower the pelvic area with smooth movements up to 10 times.

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

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

• Ring.Lie on your stomach, bend your knees, lifting them up and at the same time squeeze your ankles with your palms. Bend as far as flexibility 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 your thighs. Exhale strongly and at the same time tilt your torso slightly down and forward, bend your knees slightly. Pull the abdomen in forcefully, tighten the muscles of the anus. Stand straight again. Do up to 18-20 times.

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

1. Straighten the spine, put the legs side by side.
2. Move as if walking with the buttocks forward and backward (on the surface of the chair).
3. Exhale deeply, pulling in your diaphragm at the same time. Hold this for 25-30 seconds, relax. Repeat 4-5 times.
4. Place your palms in front of your chest, turn your body to the left, then to the right, keeping your back 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 toward your chest. In the initial stages, hold the chair with your hands.

Kegel exercises

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

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

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

There are other exercises:

• Elevator.Tighten the Kegel muscle for 1 second and immediately relax. The next compression is 2 seconds, etc. , maximum - holding up to 5 seconds.
• Elevation of limbs.Take a lying position - 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 legs up and return to IP.
• Exercises 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 up to 10 times. Repeat the manipulations with the other leg.
• To improve erection in case of inflammation of the genitourinary system.Lie on your back, bend your knees, placing your feet on the floor. Support your lower abdomen with one hand and your buttocks with the other. With a rhythmic rhythm, squeeze and release the muscles up to 15 times.
• Reverse Kegel.It is performed after mastering the basic technique. Tighten the muscles as if you are squeezing the urine out of you. 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 and relax the muscles of the anus 10-20 times.
• At the end of the complex.Lie on your stomach, place your hands under your shoulders and place your feet so that your toes are on the floor. Lift your arms up, straightening them fully and arching your spine in the lumbar region.
  Tighten the pelvic muscles and perform up to 5 frictions, as during sexual intercourse. Adjust for 15-20 seconds, Return to IP.

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

1. Go to the toilet and start peeing.
2. Try to stop the flow of urine by straining. You will definitely feel the muscle once the flow of urine stops.

The same can be done with the erect penis.

More detailed information about the technique in this video:

Power moves

Strength training in a short time accelerates microcirculation in the body, forcing blood to fill the cavernous bodies of the genital organ. For the muscles of the male genitourinary system with erectile dysfunction, 4 main exercises are used.

First leg presses:

1. Sit on the exercise machine.
2. Spread your legs wide, so the most tension will go to the inner thighs, which will quickly increase blood flow.
3. Apply pressure while exhaling.
4. While inhaling, return to the starting position.

Second - squats with weights:

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

Third - joining the limbs:

1. Sit in the car with your legs together.
2. Spread your limbs apart.
3. Gather them together again, but not all the way (leave a gap between the knees of at least 5-7 cm).

Fourth – pulling on the horizontal bar:

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

Perform strength training 8-15 times.

Cardio training

Such exercises are aimed at strengthening the walls of blood vessels, normalizing the functioning of the cardiovascular system, thus improving the general blood circulation and, in particular, the blood flow in the pelvic organs, which are responsible for the degree of erection. .

Pay attention to the main requirement - you cannot tire the body, otherwise the stress hormone cortisol will begin to be produced, which is a direct enemy of strength.

The training complex consists of the following exercises:

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

Cardio training rules:

• go running - if you do it in the morning, the number of platelets increases, so 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 power is a stepper, and it is important to turn your socks slightly outwards when doing the exercise;
• optimal exercises are walking for 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 for improving potency is direct training of the male sexual organ. For this purpose, special techniques have been developed that improve local blood circulation, stretch blood vessels 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 70% erection. Grasp the organ at the base with your index finger and thumb as a closed ring.
  Extend your fingers from the base to the bottom of the head at a slow pace (this will take 3-4 seconds). Change hand. The number of approaches to each limb is up to 10-15 times.

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

• Penile tension.In the morning, before going to the toilet or when the organ is in a state of erection (70-80%), strain the muscles of the hips, then try to raise the penis even higher and then relax.
  Start the exercises with 5 lifts, but when you can do this more than 30-40 times, start fixing the body in the raised position for 2-10 seconds.
• Suspension.Bring your penis to an erection. Hang a towel on it, hold it for 2-3 seconds at first, but gradually increase the time.

Yoga for male power

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 a position, due to which the blood supply to the genitourinary system becomes powerful.

The simplest yoga exercises for beginners:

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

• Cobra pose.Lie on your back, rest your palms on the floor, lift your torso up, arching your back as much as possible and throwing your head back. Straighten your elbows. Hold the position for 3 seconds.

• Plow pose.Take a lying position on your back, arms along your body. Slowly lift your legs up, lowering 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 lumbar region with your hands.

• Boat shot.A popular exercise from school. Lying on the stomach, at the same time slightly raise all the limbs, stretching them - arms in front, legs behind. Hold for 10 seconds. Slight oscillations are acceptable.

Pay attention to your sensations - you should feel tension in the muscular system. If it is not, then the yoga exercises are not being performed properly.

Exercises according to Bubnovsky

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

1. Buy a rubber shock absorber. Fix it to any object (door handle, legs of a massive table/cabinet, etc. ). Sit on the floor so that the object is approximately at the level of the perineum.
2. Lie on your back and put your feet in separate loops. Start moving them away and moving them around.
3. Turn to your left side, remove the loop from the left leg. Fix the other side of the extender to the door handle, forcefully lift the right leg up and bring it down.
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 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 rest on the floor.
3. Lift one leg and place the other heel on the floor.
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 the foot on the floor. The second lies flat.
3. Raise your straight leg with a smooth inhale. Hold the position for 4 seconds. Put it down.
4. Repeat the movements 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 oriental medicine is famous for breathing exercises. Our experts suggest doing the following exercises every day to improve strength:

• Metronome.Starting position - lying on your back with knees bent and feet apart, resting on the floor. Take a deep breath and simultaneously rotate one knee inwards. Try to move it as close to the floor as possible. Extract and return to IP.
  Repeat with the other limb. The number of approaches is 10 times.

• Spring.Sit in a sturdy chair, straighten your back and place your arms straight out in front of you with elbows bent. Take a sharp and loud breath and immediately tense the muscles of the anus, buttocks and clench your palms into a fist. Relax as you exhale slowly.
  The number of approaches is 24 times. Each approach consists of 4 inhalations and exhalations and pauses in a relaxed state (also 4 seconds).

• Lifting the pelvis.Lie on your back, bend your knees. As you inhale, lift your lower body up, leaning on your legs. At this time, squeeze the muscles of the pelvic area. Lower yourself as you exhale. Repeat the tension 8 times, pause for 3 seconds.

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

Squats according to Strelnikova

Training is used by men who have abstained from intimacy for a long time. Squats, developed by doctor Strelnikova, aim to work the muscles of the genitourinary system and activate the functioning of the prostate gland.

Characteristics of squats:

1. After taking an upright position, place your arms along your body.
2. Place your feet so that the distance between them is 2-3 cm narrower than your shoulders.
3. Inhale and immediately sit down so that the load falls on the toes. At the same time, slightly extend the knees to the sides.
4. Exhale and rise sharply, shifting your body weight to your heels.
5. For the second and subsequent squats, tighten the muscles of the legs and buttocks.

Repeat the exercise up to 12 approaches. Between them take 3 breaks of 3-4 seconds.

Fee for those over 50

It is important for men who have reached the age of 50 to engage in physical activity to improve potency. Optimal types of training for this age category:

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

Be sure to consider the condition of the cardiovascular system. If necessary, consult your doctor.

Contraindications

There are minimal contraindications for exercises to eliminate erectile dysfunction:

• serious diseases of the heart and blood vessels;
• joint problems;
• varicocele;
• acute inflammatory processes in the pelvic organs.

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

Expert opinion

I have always played sports (not professionally) but I gave up about 3 years ago. And then they just discovered prostatitis. Consequences: pain during urination, weakening of the erection. I consulted a urologist I know and he told me that in the initial stage it is enough to do special exercises.

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