What physical exercises are effective for increasing potency?

Physical exercises to increase potency are used for daily training of the muscles and soft tissues responsible for a fast and stable erection. Potency exercises at home 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 home, 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 enhance the therapeutic effect. Let's look at all types of physical activity designed exclusively for the male half of the population.

There are a large number of physical exercises for potency, which are widely used by men who want to eliminate erection problems themselves, or use training for preventive purposes. Consider the most effective exercises to increase potency, the performance of which will improve erectile function, and thus the quality of intimate life.

Penis pumping and Kegel muscle

This exercise is done in the morning. During awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an erect state and from the slightest touch or erotic fantasies it fills up with blood even more. Don't waste your time. It is necessary to start performing gymnastics for the penis, which consists of the following physical actions:

• concentrate 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 tense the muscles of the perineum to increase the state of arousal);
• after each lifting of the penis up, it is necessary to relax so that there is no overstrain on the organ, and then repeat everything from the beginning;
• 15 repetitions are performed every morning.

It is recommended to keep a training diary and record the results of the exercise to increase potency. After one week of such gymnastics, the erection improves by at least 20% of the state it was in before.

Increased Kegel muscle tone

It is not about the structure of the male genitourinary system, but about the fact that this exercise is named after the famous urologist who discovered the muscle fibers responsible for erectile function. This is a type of gymnastics for potency, which consists in the following physical activity on one of the exclusively male muscles of the genitourinary system:

• With two fingers, feel the area of the perineum located between the scrotum and the anus;
• make pressure on the surface of the skin so that the pulse in the blood vessels is felt with bundles of fingers (it is not necessary to squeeze the perineal area strongly 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 area;
• each muscle contraction is performed with effort and is held in a spasmodic state for 2-3 seconds.

The optimal number of repetitions is 20-25 times. In the first stages, this exercise to increase potency is best done in 2-3 series. A person should be in a horizontal position so that all the load goes exclusively on the pelvic floor and the muscle responsible for the quality of the erection.

Pelvic rotation

The simplest exercise for potency in men, the principle of which is to actively move your hips around your 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 fixed on the belt;
• circular movements of the pelvis are performed in a clockwise direction, and then in the opposite direction.

For each direction, 40-50 such movements should be performed. The number of approaches is not limited and is regulated by the person independently. The main thing is not to overload 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 performance 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 best to use the floor or a perfectly flat bed without soft mattresses);
• the hands are fixed on the hip joints;
• the legs and the entire pelvis rise up, and the fulcrum shifts to the chest;
• 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. During the execution of these movements, the prostate gland is strengthened, good endurance of the muscles responsible for the stability of the penis during sexual arousal develops.

Walking on the buttocks

One of the best exercises for potency, the effect of which is felt instantly. This result is achieved due to a sharp influx of additional blood volume to the organs located in the pelvic area. 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 even as possible;
• each lower limb is raised in turn, and the movement of the body forward 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 carried out until complete physical impotence and the appearance of severe fatigue in the buttock muscles.

With this exercise, you can perfectly increase the potency due to the good blood supply to the testicles, prostate and cavernous bodies of the penis. To get the maximum therapeutic effect, you should devote at least 10-15 minutes every day to such simple gymnastics and over time increase the duration of training.

Wide squat

Potency exercises related to squats 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 area using the following technique:

• stand on a hard and flat surface, straighten your back;
• place your hands on your hips and place your feet at a distance of 80 cm from each other;
• taking a starting position, the man performs a deep squat with his legs wide apart;
• each repetition is done as slowly as possible, so that a pleasant fatigue is felt in every muscle located from the gluteal part of the limb to the foot itself.

The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will more easily master this type of training, and beginners will need 5-7 days to get used to physical activity. Based on your own well-being, strength and energy, you can increase or decrease the number of approaches and repetitions.

Raising the legs above the head

An effective exercise, for the development of which you only need a desire, relatively good physical shape and an accent in the form of a wall. The man lies on his back and performs the following actions:

• the legs are thrown back up and then carried behind the head (gymnastics is somewhat reminiscent of a birch, but only the lower limbs are not kept straight, but move forward behind the back of the head);
• to avoid injury and stretching of the neck muscles, you should perform the exercise close to the wall, so that you can always provide a stable accent with your legs;
• it should be in this position for at least 10 minutes.

The essence of this exercise to increase potency at home is that there is an outflow of venous blood from the pelvic area. With regular exercises, the tissues of the prostate gland are rejuvenated, the occurrence of stagnation of the sexual secretion, which is produced by this organ, is excluded.

a boat

Exercises for impotence should include not only the loading of the pelvic floor area and the muscles of the intimate area, but also strengthening of the spine, since it is in the circumference of its processes that the nerve endings are located that coordinate the work of the centers. of the brain and genital organs. The boat refers to this type of physical activity to improve male strength, and the principle of its implementation is as follows:

• the man lies on his stomach (the surface must be firm and perfectly flat, so it is best to sit on the floor);
• sharp inhalation and arching of the back with lifting of 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 repeat the tension of its muscles again.

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 the sensitivity of the penis. This will be especially useful for men who have spinal disorders or have experienced a traumatic brain injury.

Pelvic lift

An excellent exercise for men who want to improve the quality of their intimate life and be always on top in moments of intimacy with a sexual partner. The technique for performing this gymnastics consists of the following algorithm of actions:

• it is necessary to lie on your back and stretch your arms along the length of the body;
• rest your heels on the floor and slightly lift your pelvis up;
• the feet and the thoracic spine remain on the surface of the floor, and only the pelvic and lumbar segments of the spine are in motion.

What gives this type of physical activity? Exercises to increase sexual desire, improve blood circulation in the pelvic area, prevent stagnation of secretions in the tissues of the prostate gland. In combination, all these factors give a positive effect in the form of a stable erection, which appears in the first seconds of foreplay before sex.

Brain attack

Exercises to improve potency can include not only physical activity, but also be associated with the training of individual centers of the brain responsible for erectile function. To increase potency in men using this type of exercise, you should act according to the algorithm below:

• lie down on the bed and try to relax as much as possible (you can turn on romantic music);
• give free rein to erotic fantasies, a man must represent the women he has dreamed of for so long;
• fingers slowly stroke the penis.

With the help of such a simple method, you can successfully train potency in men by stimulating the nervous activity of the brain. At the moment of true intimacy with a partner, a man will experience strong sexual arousal immediately after such touches to the genitals.

Jump squats

These are effective exercises for men at home that are actively used in crossfit. They train the endurance of the pelvic floor muscles, strengthen the tendons of the perineum, thus 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 place your feet a little wider than your shoulders;
• the man squats as deep as possible and 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 after 7 days from the day of starting physical activity. Strengthens the muscles located in the prostate gland, improves blood flow to the penis. Erection occurs much faster and lasts longer during intercourse.

Sports programs for potency

How to increase male strength with the help of certain sports? What exercises will you need to master in order to always be on top in bed with the woman you love? In addition to the individual gymnastic training described above, there are some sports that are best for strengthening potency. They can be used as prevention of sexual impotence and immediately after detecting the first symptoms of erectile dysfunction.

Every man who wants to prolong his intimate life and preserve the youth of the tissues of the genital organs should 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 moves especially actively, the buttocks are trained, a natural massage of the prostate is performed);
• cycling (during the pedals, 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 recommended to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and do not forget to wear a safety belt that supports the lumbar spine);
• sprint (sprinting is no less useful, but running 100-200 meters in full gear and returning intracellular energy has a more beneficial effect on the muscles of the pelvic floor, strengthens the prostate, increases endurance during intercourse).

Do not forget that moderate sports loads not only increase potency, heal the male genital organs, prevent premature aging of their tissues, but also stimulate more active production of testosterone by the glands of the endocrine system. The high concentration of this sex hormone provides a man with an always toned appearance, muscle tone in all parts of the body, stone erection and excellent libido.