Top 34 best physical exercises to increase potency in men at home

Men's sexual health depends on many factors: frequency of sexual contact, diet, lifestyle. Physical activity is by far the last place on this list. It is known that a sedentary lifestyle causes overload in the pelvic area, leading to the development of diseases and genitourinary disorders, including erectile dysfunction. Potency exercises will help to cope with these problems, increase erection and help prolong intimacy.

potency exercises

Benefits of Exercise

A man can face problems in bed at any age. A single mistake does not yet indicate the development of impotence. Reasons for failure can be hidden in stress, excitement, overwork, a recent illness, inadequate environment, prolonged abstinence. But if this happens regularly, then you should reconsider your attitude towards health and visit a doctor. Another contributing factor is overweight. Often in men with a kind of abdominal figure, the internal organs are displaced due to fat deposits. The circulation of the genitals is disturbed, the work of the heart, liver, stomach and pancreas suffers. There are frequent headaches, diabetes mellitus, persistent hypertension develops.

And also fat cells contribute to the production of the female hormone estrogen, the excess of which negatively affects libido and power. Exercises to increase potency in men doing at home should be included in the daily routine of the stronger sex, who have crossed the 40-year limit. Then the chances of being in an uncomfortable situation will be much smaller. In addition, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency due to:

  1. Increased testosterone levels in the blood. It is a male sex hormone produced in the adrenal cortex and testicles. Strength training contributes to its active production.
  2. Improving lymph flow. Lymph stagnation leads to swelling of the tissues, which provokes erection problems.
  3. Maintaining a normal psychological state. Charging in the morning will strengthen, give energy and strength, improve mood.
  4. Strengthen blood circulation. Active training makes the cardiovascular system function faster. The lungs move more air, which ensures that the blood is saturated with oxygen and supplied to the genitals.

Symptoms that can be relieved with daily exercise

If you constantly do exercises to improve strength, working to increase the load, you can get rid of a group of symptoms such as:

  • lethargy of the member in the process of sexual intercourse;
  • lack of erection in the morning;
  • low testosterone levels and decreased sexual desire;
  • premature ejaculation;
  • weak orgasm.

Important! Stretching and tightening muscles, running, swimming contribute to weight loss, toning of blood vessels, improving blood circulation and increasing male sexual strength.

The best complex gymnastics to increase and improve strength

In addition to general physical exercises, it is necessary to perform special exercises to increase sexual desire. They affect the lower part of the body: legs, buttocks, perineum, lower back. Increased blood circulation in this area will contribute to high quality awakening and strong strength. Every workout should start with a warm-up. Rotate head, arms, hips, sit, lean forward, back and sideways. This will help stretch the joints, distribute blood and warm the muscles. 5-7 minutes of simple exercise will save a man from injury during the most intense loads. Important! Gymnastics should be performed systematically. Then a significant result will be visible within a month.

morning workout

Exercises begin immediately after waking up, when the penis is in an erect state. If the sexual organ is not aroused in the morning, an erection is created independently:

  1. Make the penis jump.
  2. The number of jumps increases every day, trying to do 10-15% more than last time.
  3. With discomfort and pain, they stop and reduce the load.

Pubic-coccygeal muscle training

Pubic-muscular muscle training (Kegel muscles, PC muscles) is performed as follows: the hand is placed between the testicles and the buttocks. Tighten this area, feeling tension in it. This is the Kegel muscle. Squeeze slowly, hold for 3 seconds and relax. Repeat 10 times. For those who have trained the "love zone", the intensity of the load increases: the muscle is held in tension for 10 seconds and also relaxed. The number of repetitions remains the same.

holding the ball

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

Walking on buttocks

They sit on the ass, legs stretched forward. The arms are bent at the elbows or also elongated. In this position, they start moving 2 meters forward, and then backward. The hindquarters move in turns, trying to make the "steps" smaller.

Raising the leg

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

  1. Raise your legs and lower them slowly until they fall to the floor.
  2. They are held in this position for 10-15 seconds, if you feel pain or discomfort, immediately lower the limbs to their original position.
  3. They make 10 visits a day, not forgetting vacation breaks.

stone holding

  1. Standing position, hands resting on the sides.
  2. The workout begins with a slight flexion of the legs at the knees and at the same time squeezing the gluteal muscles.
  3. For more effective execution, you can imagine a person holding a stone between their legs.

Pelvic lift

  1. Lie on your back on a firm surface.
  2. The knees are bent, the arms are stretched along the body.
  3. Slowly raise the pelvis, without raising either the legs or the arms off the floor.
  4. But they also slowly return to their original position.
  5. Repeat 10 times.


These exercises are aimed at controlling attention and awareness and are performed in accordance with the step-by-step instructions:

  1. A man sits on the floor, naked or half-naked.
  2. Begins to imagine intimate moments and hits the genitals.
  3. He tries to think of nothing but his feelings.
  4. Thinking of the pleasure he receives, he is petted at the expense of the hand.
  5. He focuses only on his masculine dignity and tries to bring him to an elevated state with a force of thought.

Knee lift

  1. They stand with their backs to the wall and try to raise their knees alternately as high as possible, trying to reach their shoulders.
  2. The posture is held straight, without bending the back.
  3. Perform 10 times in 3-4 groups.

Exercises for the groin

  1. The position is lying on your back.
  2. Lift one leg and begin to rotate the limb, outlining large circles.
  3. The leg returns to its original position and the same is done with the other limb.
  4. Do this exercise twice a week for 3 sets.


A well-known exercise for everyone since kindergarten:

  1. Lie on your back, bend your knees.
  2. The fingers are intertwined behind the head.
  3. The legs make movements similar to riding a bicycle.
  4. The speed and duration of the movements are chosen at your discretion.

while dancing

  1. Standing position, feet shoulder-width apart.
  2. The body is lowered so that the chest touches the 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 rest on the floor.
  3. Raise your legs, supporting your waist with your palms.


It is performed standing, with arms outstretched along the body, or with the palms pressed against the wall and slightly bent forward. The task is to walk quickly into place, without removing socks from the floor. You need to move for a minute, but at maximum speed.


  1. Lie on your stomach.
  2. They bend their knees and grasp the ankles with their fingers (the position is seen from the photo online).
  3. They try to bend the body as much as possible and swing like a boat.
  4. They are held in this position for 30-60 seconds.

To prevent the floor from pressing against the ribs, you should place a soft rug or blanket.


  1. Take a supine position - as before pushing.
  2. The arms and legs are straight, the palms are on the floor.
  3. Pull the knees to the chest.
  4. Pull one leg in a row and return to the starting position. Then the same action is repeated with the other limb.
  5. Exercise starts slowly, gradually accelerating.
  6. Perform 10 times in 3-4 groups.
squats for potency


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

  1. Feet away from shoulder width.
  2. Without removing your heels from the floor, sit as low as possible.
  3. The knees during the squat should stay in one place, not move forward or backward.
  4. Perform 20 sessions a day, increasing the number of repetitions over time.


  1. They sit on the floor, their legs bent at the knees and spread out, closing in on their legs (photo of the position can be seen online).
  2. The palms hold the feet together so that they do not rise during exercise.
  3. During the exercise, keep your back straight, look in front of you.
  4. They begin to slowly press their elbows to their knees in order to touch the floor.
  5. Keep your knees on the floor for a few seconds and then relax.
  6. Over time, muscle tension will cease to be felt acutely. Then you can increase the pace.
walking in place for potency

Simulated running

You can strengthen the immune system and restore strength by performing the following movements:

  1. Stand up with your hands on the wall. Relax the buttocks.
  2. Without removing the socks from the floor, alternately lift the heels, as in jumping.
  3. Move your knees and heels, simulating a run.
  4. At the same time, the hips and buttocks should not be involved in the process, staying relaxed and moving from inertia.
  5. The speed gradually increases.
  6. "Run" for a minute or two in two groups.

Roll the hula hoop

Pelvic rotation allows you to distribute blood to the pelvis, warm up, and prepare for future, more intense exercises. Standing, feet shoulder-width apart, hands resting on the sides. Start with 20-30 turns in each direction, gradually increasing the number of circles to 50-60.


Lie on your stomach, arms outstretched forward. Further:

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

This trains the muscles that directly affect the prostate gland.

Big step

In a standing position, they begin to walk with their arms folded along their body. During the exercise, it is necessary to raise the legs as high as possible, touching the abdomen with the knees. Gymnastic techniques to improve erection are also performed with dumbbells from 2 to 10 kg (it all depends on the level of physical fitness).

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


Lying on your back, bend your knees and spread them out. The feet rest on the floor, the hands are relaxed. Tighten the internal muscles so that there is a feeling of tightness in the genital area and anus. Hold for a few seconds and relax. Repeat 10 times. This is one of the most important and beneficial exercises that restores strength. It can be performed at any time of the day, even on foot. The more stress you have, the better. And you can also sit on a bench, stretch your shoulders to the sides, keep your back straight. The body is slightly bent forward, hands resting on the sides. Tighten the hip muscles, leaving the buttocks relaxed, stretch and relax again. Perform 10 repetitions.


  1. Standing position, feet shoulder-width apart.
  2. The knees do not bend and lean forward to reach the palms on the floor.
  3. If a man is inflexible or his stomach is obstructed, just touch the floor with your fingers first.
  4. Start with 20 slopes, gradually increasing the number to 50.

Crossfit jump

  1. Initial standing position. The legs are shoulder-width apart.
  2. Lie down in such a way that the knees touch the chest and the palms rest on the floor.
  3. They take their legs back, as if they want to start a push.
  4. They return to the starting position, pressing the knees to the chest.
  5. From this position, jump as high as possible.
  6. Repeat the complex 10 times with three approaches.

Performing vacuum cleaner exercises

They sit in a chair and imagine that the grains are scattered on its surface. By contracting the pubic-coccygeal muscle, they create a kind of vacuum, as if pulling "grains" like a vacuum cleaner. When performed properly, the gluteal muscles do not contract.

Train your pelvis

In the morning do exercises 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 floor muscles. You can learn how to draw an eight figure with your pelvis. Indeed, in the moment of intimacy, you have to move in different ways. Static (static loads) strengthen muscle and hip joints.

On your knees

Take a position on all fours. The hips should be 90 degrees from the floor. Hands pressed to the floor, turned forward. Inhale shallowly and smoothly move the pelvis towards the heels. When the buttocks reach the heel, sit on the heel, keeping the arms straight. You should feel tension in your back and lower back. Then return to the starting position and perform this exercise three more times. Over time, bring the number of repetitions to ten.


A simple exercise that can be done when you are lying in bed right after waking up. From a supine position, turning to the stomach, place your hands under your shoulders (right - below the right shoulder, left - below the left). Straighten your arms, form a pleasant deflection, raising your buttocks as high as possible and arching your lower back. It is not necessary to tilt the head. Socks and beards should extend in opposite directions. In this position, you should stand for at least 10 seconds. Breathing should be even, calm, as if taking a sip.


  1. They lie on their stomachs, bend their legs at the knees, lift them up, and wrap their arms around their ankles.
  2. When extracting, lift your legs up.
  3. Then lower your legs and relax, balancing your breathing.


Classes in the Taoist technique help restore physical strength, restore sexual desire, youth and beauty in the body. Perform the step-by-step exercise as follows:

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

The Tao technique involves four repetitions. Standard circular head movements are then performed.

Strength gymnastics

The most effective erection strength exercises, which are performed in the gym or at home, are:

  1. Squats and jewelery push in a pose lying on your back with a barbell.
  2. Traction on the tape.
  3. Deadlift.
  4. Press the bench into a pose lying on your back.

You can increase overall strength and tone by taking sports supplements. They include amino acids, icariin, tribulus, these elements contribute to the improvement of qualitative and quantitative indicators of the spermogram and the compression of muscle fibers.


  1. Lie on your back, hands on the back of your head or along your body.
  2. The legs are stretched forward and lifted off the floor.
  3. They mimic the movement of scissors by crossing their limbs as they move.
  4. Repeat 20 times in 4 sets.


  1. Position - lying down, fingers intertwined behind the back of the head.
  2. Breathing is equal, the body is relaxed.
  3. One leg rises up and lasts for a while. Try to direct it as much as possible and do not strain it.
  4. With the leg raised high, they outline the hoops, gradually increasing the radius.
  5. After 5-7 turns, lower the leg.
  6. Breathing, repeat the action with the other leg.

Gymnastics doctor

For exercise, you will need shock absorbers with rubber bands at the ends. To improve blood flow, the doctor recommends performing the classes in the following sequence:

  1. Fasten the device in the middle to each support and insert the pins into the loops.
  2. Move back a short distance to pull the knees up to the stomach from a supine position.
  3. In this case, it is advisable to hold it with your hands to avoid moving the body towards the shock absorber.
  4. Perform 5-10 pulls in two or three sets.

Oriental potency and practices

Exercises to improve erectile function, videos of which are easily found online, demonstrate postures:

  • Starting position - lying on your back. At the expense of one - they make a "birch" position, for two - 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 power.
  • Appropriate and such exercises to increase erection as bridges and bridges "vice versa". You should lie on your stomach, raise your head and wrap your arms around your ankles. Such a "boat" relaxes the muscles of the spine and stimulates blood circulation in the pelvis.
  • Qigong gymnastics is known to be easy and effective. You can master the rider pose. Starting position - standing. The spine is straight, the chin is pressed to the chest, the top of the head extends towards the sky. At the same time, the legs are slightly apart, bent. The palms are folded into a boat. The perineum muscles tense with a deep breath and hold the air at number 10 when you count with yourself, then exhale slowly, stretching your thumbs.

The proposed classes will also be owned by the person who has previously been physically strained on you. Morning sex will also help accelerate the dynamics, harmony in relationships, with partner and yourself, sometimes a massage to improve erectile function will be helpful. These methods, with a systematic and responsible approach, will restore men's health and become a deterrent to prostate diseases.

Outdoor training

A man can choose the following sport:

  1. Run. It is advisable to run 5-7 kilometers twice a week.
  2. Martial arts in nature.
  3. Drill is a new direction of training on uneven rods, horizontal rods, horizontal rods. You can push on the road.
  4. Swimming in outdoor pools, reservoirs.
  5. Outdoor yoga will help you relax and get away from the hustle and bustle of everyday life.

Rules and recommendations

  1. The sport must be practiced without fanaticism. If it is difficult to perform some physical exercises, then the rate decreases, and then the rhythm increases.
  2. Exercise regularly either in the gym or at home.
  3. Summer is a great time for outdoor sports.
  4. Go to the gym in the winter.

Beneficial and harmful sports for erection

Of all the existing types of training, it is desirable to prefer:

  1. Run. Has a positive effect on blood circulation in the pelvic organs, stimulates the prostate.
  2. A bike ride. Improves strength, makes blood flow to the groin. The small sutures act as a complete massage of the gland, stimulating the removal of harmful elements from its tissues along with the secretion of the prostate.
  3. Gym class with dumbbells and dumbbells. Basic training contributes to a sharp acceleration of blood flow to the genitals, and free weight exercises affect the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all body systems and makes them work at full strength.

Even ordinary walking and long walks give a positive result.

Car racing and chess are unlikely to boost male sexual potential. Some doctors believe that cycling has a negative effect on the prostate, and consequently on erectile and reproductive ability. Although there is no clear opinion of medical specialists on this issue.

Proper nutrition

Everyone's diet (unless there are individual contraindications) should include:

  • fish (sea, river), seafood;
  • fresh fruit;
  • boiled red and white meat, stewed, roasted;
  • any nuts;
  • vegetables - pumpkin, celery, pepper, garlic, onion;
  • cereals - buckwheat, rice, oatmeal.


How exercises for potency and sex affect a man's overall condition is already clear. But, like any treatment and prophylactic method, it has its limitations and disadvantages. For example, it is important to perform the movements correctly. For this, the following points are considered:

  1. Everyone's physical strength is different. If it is difficult to cope with any kind of gymnastics, you should not burden yourself with force, wanting to achieve a positive effect. Everything must be developed calmly, to the maximum your skills and strengths, otherwise you can harm your health.
  2. It is not worth it to be diligent in exercising too often or doing too much exercise in a group. Exhausting exercises will not give such a result as regular and harmonious ones.
  3. Some types of training require prior preparation, such as yoga. It is best to start the practice under the supervision of a coach and, once you have acquired the basic skills, move on to home classes. Otherwise, serious injury may result.
  4. It is advisable to think about a sports program in advance and not to do exercises randomly. You need to prepare for it: do not eat at least an hour before exercise. You should also warm up by performing simple movements that will help distribute blood and warm the joints.

Like all complexes that activate blood flow, strength-enhancing exercises are not recommended for acute inflammatory processes (especially those occurring in the genitourinary system), as well as in the presence of oncological pathologies. Otherwise, pathogenic cells will spread throughout the body, which will greatly aggravate the situation. It is better to reject power sports for men who have joint problems to avoid injuries and deteriorating well-being.

Conclusions and reviews

  1. I have been doing Kegel exercises for several years. The result was and even very good. I also quit smoking and eating fatty foods. As soon as I lost weight, I started to lead a healthy lifestyle and exercise, my strength was strengthened. Man, 37 years old.
  2. It starts every day with a run of 2. 6 km. I do it at the local stadium, where there is a platform with street simulators. Once I direct my outlined circles, push on the uneven rods, pull up on the horizontal bar and perform the "pistol". I can not say that I have reached tremendous athletic heights in bodybuilding or sexual stamina. But the load of vitality and energy I receive is not small. If before I climbed into the office like a turtle, constantly wanted to sleep and drink liters of coffee to somehow solve work tasks, now in the morning I am happy, my mood is great, the world shines with new colors. Yes, and libido has increased, which I'm extremely happy about. Man, 40 years old.
  3. I knew that stretching, biceps swinging, breathing techniques help to lose weight, strengthen erections and increase strength. But I have not been friends with sports since childhood. I recently had acute prostate. The doctor advised you to avoid straining and adhere to bed rest. I felt like a complete invalid. As soon as he recovered, he registered a gym, quit smoking. Now I feel relatively normal and calm. Man, 31 years old.

It is not worth relying solely on physical education with a weakened potency. The above exercises can really improve blood circulation in the pelvic area, increase testosterone levels in the body. However, an integrated approach helps to achieve a significant improvement in erectile function, including the use of vitamins, rejection of addictions, and proper nutrition. If the problem lies in the diseases, it is necessary to carry out a complete treatment with the use of medical therapy, folk, manual, physiotherapy.