Physical exercises for increasing potency are used for daily training of muscles and soft tissues, which are responsible for a fast and stable erection. Exercises to improve potency 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 kinds of physical activities that are only for the male half of the population.
There are a large number of physical exercises to improve potency, which are widely used by men who want to eliminate erectile problems themselves, or who use training for prevention purposes. Consider the most effective exercises for increasing potency, the implementation of which will improve erectile function and, therefore, the quality of intimate life.
Penile pumping and Kegel muscles
This exercise is done in the morning. On awakening from sleep, most healthy men experience involuntary sexual arousal. The penis is in an elevated position 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 performing penile exercises consisting of the following physical activities:
- focus all 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 excitement);
- after each lifting of the penis, it is necessary to relax so that the organ is not overloaded, and then repeat everything again;
- 15 repetitions are done every morning.
It is recommended to keep a training diary and record the results of the exercises to increase potency. After a week of such exercise, 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 urogenital system, but about the fact that this exercise was named after the famous urologist who discovered the muscle fibers responsible for erectile functions. This is a kind of strength training, which consists of the following physical activities in one of the muscles of the male genitourinary system:
- With two fingers, feel the perineal area between the scrotum and the anus;
- press on the surface of the skin so that the pulse in the blood vessels can be felt with the bundles of fingers (it is not necessary to squeeze the perineal area strongly, and the sensations should be extremely comfortable);
- reflex movements must squeeze the anus so that the Kegel muscle, which is located in the upper part of the intimate area, is simultaneously tensed;
- 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 is best done in 2-3 sets to increase potency. The man should be in a horizontal position so that the entire load falls only on the pelvic floor and the muscles that are responsible for the quality of the erection.
Pelvic rotation
The simplest potency exercise for men, the principle of which is to actively move your hips around your axis. This method of physical activity improves blood circulation in the tissues of the genital organs, adds energy and develops male strength. It is necessary to follow the following algorithm of actions:
- take an upright position and straighten your back;
- legs are shoulder-width apart, hands are attached to the belt;
- circular movements of the pelvis are made clockwise and then counter-clockwise.
40-50 such movements should be performed in each direction. The number of approaches is not limited and is regulated by the man independently. The main thing is not to overwork. This potency strengthening exercise is especially useful for representatives of the male population whose type of activity is associated with a sedentary lifestyle (drivers, office workers).
air motorcycle
A complex exercise for impotence in men, the implementation of which will not only maintain 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 support point shifts to the thoracic spine;
- the lower limbs make movements that imitate cycling, but only in this case the legs spin the air.
The training should last at least 5 minutes. A trained man can perform this exercise to improve potency for a longer period of time. During these movements, the prostate gland is strengthened, good muscle strength is formed, which is responsible for the stability of the penis during sexual arousal.
Walking on the buttocks
One of the best potency exercises, the effect of which is felt immediately. This result is achieved due to a sharp inflow 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, straightening your legs, the back is also kept as even as possible;
- each lower limb is lifted up 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 severe fatigue in the gluteal muscles.
With this exercise, you can perfectly increase potency thanks to the good blood supply to the testicles, prostate and penile cavities. In order to obtain the maximum therapeutic effect, at least 10-15 minutes should be devoted to such simple exercise every day and the duration of training should be increased over time.
Wide squat
Squat strength 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 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;
- having taken the starting position, the man performs a deep squat with his legs wide apart;
- each repetition is performed as slowly as possible, so that a pleasant fatigue is felt in every muscle from the buttock of the limb to the foot itself.
The recommended number of repetitions is 10-15 times. Men with trained muscle fibers will learn this type of training easier, and beginners will need 5-7 days to get used to physical activity. Based on how you feel, strength and energy, you can increase or decrease the number of approaches and repetitions.
Raising your legs above your head
An effective exercise, the development of which requires only desire, relatively good physical shape and emphasis on wall form. The man lies on his back and performs the following actions:
- the legs are thrown back and then carried behind the head (the exercise is somewhat reminiscent of the birch, but only the lower limbs are not kept straight, but move forward behind the back of the head);
- in order to avoid injuries and stretching of the neck muscles, the exercise should be performed against the wall, so that you can always provide yourself with a stable emphasis with your legs;
- stay in this position for at least 10 minutes.
The essence of this exercise for increasing potency at home is that there is an outflow of venous blood from the pelvic area. Regular exercise restores the prostate tissue, eliminates the stagnation of sexual secretions caused by this organ.
boat
Impotence exercises should include not only the load on the pelvic floor area and the muscles of the intimate area, but also strengthen the spine, because it is in the circumference of its processes that nerve endings are located that coordinate the work of the centers. 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 lies on his stomach (the surface should be firm and perfectly flat, so it is best to sit on the floor);
- lifting the arms and legs, a sharp breath is taken and the back is arched (at that moment the shape of the human body resembles a boat);
- you need to stay in the deviation position for at least 2-4 seconds, then relax the back and repeat the tension of its muscles again.
This exercise belongs to the category that increases erection by improving the conduction of nerve impulses from the cerebral cortex to the nerve endings responsible for the sensitivity of the penis. It will be especially useful for men who have spinal diseases or have suffered a traumatic brain injury.
Lifting 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 their sexual partner. The technique of performing this exercise consists of the following algorithm of actions:
- it is necessary to lie on your back and stretch your arms along the entire length of your body;
- put your heels on the floor and gently lift your pelvis up;
- the feet and thoracic spine remain on the surface of the floor, and only the pelvis and lumbar spine are in motion.
What does this type of physical activity do? Exercise to increase sex drive, improve blood circulation in the pelvic area, prevent stagnation of secretions in the tissues of the prostate gland. All these factors together give a positive effect in the form of a stable erection, which occurs in the first seconds of foreplay before sexual intercourse.
Brainstorm
Exercises to improve potency can include not only physical activities, but also be related to the training of certain brain centers that are responsible for erectile functions. To increase potency in men who use this type of exercise, you should follow the algorithm below:
- lie down on the bed and try to relax as much as possible (you can turn on romantic music);
- to give free rein to erotic fantasies, a man must represent the women he has dreamed of for so long;
- fingers slowly stroking the penis.
With the help of such a simple method, you can successfully train potency in men by stimulating the nerve activity of the brain. At the moment of real intimacy with a partner, a man will experience a strong sexual arousal immediately after similar touches on the genitals.
Jump squats
These are effective exercises for men at home, which are actively used in cross-fit. They train the strength of the pelvic floor muscles, strengthen the perineal tendons, thus improving erection. The principle of performing this type of physical activity is as follows:
- you need to stand on a flat surface, straighten your back and place your feet slightly wider than your shoulders;
- the man squats as deep as possible and then straightens his knees quickly and in a jerk, trying to jump as high as possible;
- the number of repetitions should be at least 10-15 in the initial training phase and 25-35 times after a week of exercise.
The first therapeutic effect occurs already 7 days after the start of physical activity. Strengthens the muscles located in the prostate gland, improves blood circulation in the penis. Erection occurs much faster and lasts longer during intercourse.
Sports programs for improving potency
How to increase male strength with the help of certain sports? What exercises will you need to learn to always be up in bed with the woman you love? In addition to the individual exercise training described above, there are some sports that are best for building potency. They can be used as a prevention of sexual impotence and immediately after the first symptoms of erectile dysfunction are detected.
Every man who wants to prolong his intimate life and preserve the youth of genital tissue should learn at least one of the following sports:
- swimming (at the moment of body contact with water, almost all muscles of the human body work, the lower part moves especially actively, the buttocks are trained, a natural prostate massage is performed);
- cycling (while pedaling involves the lower limbs and muscle fibers located in the inguinal region of the abdomen, which guarantees an excellent blood supply to all organs of the male urogenital system);
- squats with light weights (it is preferable to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and you must use a safety belt that supports the lumbar part of the spine);
- sprints (sprints are no less useful, but sprints of 100-200 meters with full equipment and the return of intracellular energy have a more beneficial effect on the muscles of the pelvic floor, strengthen the prostate, increase endurance during sexual intercourse).
Remember that moderate sports activities not only increase potency, restore male genital organs, prevent premature aging of their tissues, but also stimulate more active testosterone production in the glands of the endocrine system. A 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 great libido.