Physical exercises to increase potency are used with the aim of daily training the muscles and soft tissues responsible for a quick and stable erection. Home potency exercises are indicated for men of any age to maintain good blood circulation in the genitals and prolong their excellent functionality. Training can be done without leaving the house, or you can sit in the yard in the fresh air, if the man lives in the private sector. Enriching the body with oxygen will only increase the therapeutic effect. Consider all kinds of physical activities, intended exclusively for the male half of the population.
There are a huge number of physical exercises for potency, which are widely used by men who want to eliminate erection problems on their own, or who use training for preventive purposes. Consider the most effective exercises for increasing potency, the implementation of which will improve erectile function, and with it the quality of intimate life.
Penis pumping and Kegel muscle
This exercise is done in the morning. Upon awakening, most healthy men experience involuntary sexual arousal. The penis is in an elevated state and from the slightest touch or erotic fantasies it is even more filled with blood. Don't waste your time. It is necessary to start doing gymnastics for the penis, which consists of the following physical actions:
- focus all your attention on the work of the penis and try to raise it even higher (you can use thoughts of a sexual nature, but the main thing is to strain the muscles of the perineum to increase the state of excitement);
- after each lifting of the penis, it is necessary to relax so that there is no overstrain of the organ, and then start all over again;
- 15 repetitions are performed each morning.
It is recommended to keep a training diary and record exercise results to increase power. After a week of such gymnastics, the erection improves by at least 20% of the state in which it was before.
Increased Kegel muscle tone
It's not about the structure of the male genitourinary system, but that this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a kind of power gymnastics, which consists of the following physical activity on one of the exclusively male muscles of the genitourinary system:
- With two fingers, palpate the area of the perineum, located between the scrotum and the anus;
- perform pressure on the surface of the skin so that the pulse in the blood vessels is felt with the bundles of the fingers (it is not necessary to tightly squeeze the perineal area, and the sensations should be extremely comfortable);
- reflex movements should compress the anus so that there is simultaneous tension of the Kegel muscle located in the upper part of the intimate zone;
- each muscle contraction is performed with effort and is held in a spastic state for 2-3 seconds.
The optimal number of repetitions is 20-25 times. In the early stages, this exercise to increase power is best done in 2-3 sets. A man should be in a horizontal position so that the entire load goes exclusively to the pelvic floor and the muscle responsible for erection quality.
Pelvic rotation
The simplest exercise for potency in men, the principle of which is to actively move the hips around its axis. This technique of physical activity improves blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is necessary to adhere to the following algorithm of actions:
- take a standing position and straighten your back;
- legs are shoulder-width apart, hands are fastened to the belt;
- circular movements of the pelvis are performed clockwise, then counterclockwise.
For each direction, 40-50 such movements should be performed. The number of approaches is not limited and is set by the man independently. The main thing is not to overwork yourself. This exercise to strengthen potency is especially useful for representatives of the male half of the population, whose type of activity is associated with a sedentary lifestyle (drivers, office workers).
air bike
A complex exercise for impotence in men, the implementation of which will not only preserve the health of the genital area, but also improve the outflow of venous blood from the lower extremities. The charge to increase erection is as follows:
- it is necessary to take a horizontal position so that the shoulder blades touch a hard surface (it is preferable to use the floor or a perfectly flat bed without a soft mattress);
- hands are fixed on the hip joints;
- the legs and the whole pelvis rise, and the fulcrum moves towards the thoracic spine;
- the lower limbs perform movements imitating cycling, but only in this case the legs cut through the air.
The workout should last at least 5 minutes. A trained man can perform this exercise to improve potency for a longer period of time. When implementing these movements, the prostate gland is strengthened, good endurance of the muscles responsible for the stability of the penis at the time of sexual arousal develops.
Walk on the buttocks
One of the best power exercises, the effect of which is felt instantly. This result is achieved due to a sharp increase in additional blood volume to the organs located in the pelvic region. The technique for performing these physical activities is as follows:
- you need to sit on the floor, straighten your legs, your back is also kept as flat as possible;
- each lower limb is lifted in turn, and the forward movement of the body is carried out by moving the buttocks (in fact, all efforts are made to compress the muscles of the back of the leg);
- these movements are performed until complete physical impotence and the appearance of great fatigue in the muscles of the buttocks.
With this exercise, you can perfectly increase potency due to a good blood supply to the testicles, prostate and cavernous bodies of the penis. To achieve the maximum therapeutic effect, you need to devote at least 10-15 minutes a day to such simple gymnastics, and over time increase the duration of training.
wide squat
Squat-related power exercises for men are the most popular because they are really helpful in maintaining a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following technique:
- stand on a hard, flat surface, straighten your back;
- put your hands on your hips and put your legs at a distance of 80 cm from each other;
- after taking the starting position, the man performs a deep squat with legs apart;
- each repetition is done as slowly as possible so that a pleasant fatigue is felt in each muscle located from the gluteal part of the limb to the foot itself.
The recommended number of repetitions is 10 to 15 times. Men with trained muscle fibers will find it easier to master this type of training, and beginners will need 5-7 days to get used to physical activity. Depending on your well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.
Raise the legs above the head
An effective exercise, for the development of which you need only a desire, a relatively good physical form and an emphasis in the form of a wall. The man lies on his back and performs the following actions:
- the legs are raised, then carried behind the head (gymnastics is somewhat reminiscent of a birch, but only the lower limbs are not held straight, but move forward behind the back of the head);
- to avoid injury and stretching of the neck muscles, you need to perform the exercise close to the wall so that you can always ensure a stable emphasis with your feet;
- must be in this position for at least 10 minutes.
The essence of this exercise to increase potency at home is that there is a venous outflow of blood from the pelvic region. With regular exercise, the tissues of the prostate are rejuvenated, the appearance of stagnation of sexual secretion, which is produced by this organ, is excluded.
boat
Impotence exercises should include not only the load on the pelvic floor and the muscles of the intimate zone, but also strengthen the spine, since it is in the circumference of its processes that the nerve endings that coordinate the work are locatedcenters in the brain and genitals. The boat refers to this type of physical activity to improve male strength, and the principle of its implementation is as follows:
- the man is lying on his stomach (the surface must be firm and perfectly flat, so it is best to sit on the floor);
- a strong breath is taken and the back is arched, raising the arms and legs (at such a moment the shape of the human body resembles a boat);
- in a state of deviation, you need to stay at least 2-4 seconds, then relax your back and again repeat the tension of its muscles.
This exercise belongs to the category of increasing erection by improving the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for penile sensitivity. It will be especially useful for men who have spinal diseases or who have suffered head trauma.
Raising the pelvis
An excellent exercise for men who want to improve the quality of their intimate life and always be on top in moments of intimacy with a sexual partner. The technique for performing this gymnastics consists of the following algorithm of actions:
- you need to lie on your back and stretch your arms along your body;
- put your heels on the floor and gently lift your pelvis;
- the feet and thoracic spine remain on the ground surface, and only the pelvis and lumbar segment of the spine are in motion.
What gives this type of physical activity? Exercise to increase sexual desire, improve blood circulation in the pelvic region, prevent stagnation of secretions in the tissues of the prostate. In combination, all these factors give a positive effect in the form of a stable erection, which occurs in the first seconds of foreplay before having sex.
genius idea
Exercises aimed at improving potency can include not only physical activity, but also be combined with the training of individual centers of the brain responsible for erectile function. In order to increase potency in men using this type of exercise, you need to act according to the algorithm below:
- lie on the bed and try to relax as much as possible (you can put on romantic music);
- give free rein to erotic fantasies, a man must represent the women he has dreamed of for so long;
- the fingers slowly caress the penis.
With the help of such a simple method, you can successfully train potency in men by stimulating neural activity in the brain. At the time of real intimacy with a partner, a man will feel strong sexual arousal immediately after similar contacts with the genitals.
Jump squats
These are effective exercises for men at home, which are actively used in cross-fit. They train the endurance of the muscles of the pelvic floor, strengthen the tendons of the perineum, thereby improving erection. The principle of performing physical activity of this type is as follows:
- you need to stand on a flat surface, straighten your back and put your legs slightly wider than your shoulders;
- the man squats as deeply as he can, then straightens his knees quickly and sharply, trying to jump as high as possible;
- the number of repetitions should be at least 10-15 at the initial stage of training, and 25-35 times after a week of gymnastics.
The first therapeutic effect occurs already 7 days after the day of the start of physical activity. Strengthens the muscles located in the prostate, improves blood flow to the penis. An erection occurs much faster and lasts longer during sex.
Sports programs for power
How to increase male strength with the help of certain sports? What exercises will you need to master to always be on top in bed with your beloved woman? In addition to the individual gym training described above, there are certain sports that are best for building power. They can be used as prevention of sexual impotence and immediately after the detection of the first symptoms of erectile dysfunction.
Any man who wants to prolong his intimate life and preserve the youth of the tissues of the genital organs must master at least one of the following sports:
- swimming (at the moment of contact of the body with water, almost all the muscles of the human body work, the lower part is especially actively moving, the buttocks are trained, a natural prostate massage is performed);
- cycling (when pedaling, the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which ensures excellent blood supply to all organs of the male genitourinary system);
- squatting with light weights (it is advisable to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a seat belt that supports the lumbar spine);
- sprinting (sprinting is no less useful, but running jerks for 100-200 meters with full equipment and intracellular energy return has a more beneficial effect on the muscles of the pelvic floor, strengthens the prostate, increases thestamina during intercourse).
Do not forget that moderate sports loads not only increase potency, heal male genital organs, prevent premature aging of their tissues, but also stimulate more active production of testosterone by the glands of the endocrine system. A high concentration of this sex hormone gives a man an always toned appearance, muscle tone in all parts of the body, a stone erection and an excellent libido.