Increasing power: the best exercises at home

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

Why do you need strength exercises?

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

• Blood circulation in the pelvic organs accelerates.Due to which the corpora cavernosa of the penis are filled with blood (physical activity forces the cardiovascular system to function normally).
• Tension in the spine and muscles is eliminated.Which often causes impotence.
• The muscular system in the perineal area is strengthened.And other organs of the genitourinary system: muscles are directly involved in maintaining erection, urinary fluid and feces (prostatitis is often accompanied by such symptoms).
• The swelling of the tissues disappears.This prevents you from fully engaging in sexual intercourse. This is achieved due to the fact that the lymph disperses throughout the body.
• Mood improves and depression disappears.Since exercise neutralizes adrenaline and promotes the synthesis of hormones that increase joy (serotonin, endorphins).
• 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, 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 stamina in bed. Fatigue decreases, which increases sexual desire.

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

• whose age has exceeded 35 years (erection may weaken due to age-related changes);
• those who lead 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 regularity of training and a strict timetable. Without these factors there will be no result. But there are other rules that you should pay special attention to:

• "pumping" of the penis should begin immediately after waking up, before getting out of bed - for this, a sufficiently erect penis (which usually happens in the morning) is forced to jump several times, but not in jerks, but with movements fluids;
• keep a diary of your results - write down the time, date, amount and type of exercises (in a couple of months you will be surprised by the results you managed to achieve, which will motivate you even more);
• pay attention to sensations during training: you should not feel pain or discomfort;
• start lessons with a minimum number of approaches, but gradually increase the pace.

If in the morning the penis does not rise on its own, immediately consult a specialist, as this is a sign of a serious disease.

Exercises to quickly increase power

The complex is designed to significantly improve potency before sexual intercourse and accelerate the onset of erection. This is achieved by accelerating blood flow to the pelvic organs. What do we have to 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 sides and keep your back straight. Slowly lower yourself until your thighs are parallel to the floor.
  Hold the position for 2-3 seconds and stand up. Number of repetitions – from 5 times. Monitoring correct execution: the man feels tension in the groin and ligaments.

• Butterfly-1.Sit on a flat floor surface, turn your legs out to the side, but leave your feet together. To do this, hold the limbs with your palms. Raise your knees and then lower them. Practice 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 legs from above with your hands. Inhale - bring the knee joints together, exhale - open them again. Do this 3 times or more.

• Tighten the ball.Performed sitting or standing (as convenient). Take a ball whose diameter does not exceed 20 cm, place it between your knees and start squeezing it. The number of presses is from 30 to 40 times.

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

Simple exercises

This category includes activities that are familiar to many at 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:

• Bicycle.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.Starting position (IP), as in the previous case, but hang the weights on the ankles. Raise your legs alternately up and down.

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

• Plank.Lower yourself to the floor on your stomach. Rest your arms from palms to elbows and feet (toes). Keep your torso straight in this state. Be sure to contract your abdominal muscles for a count of 22-25 seconds (count slowly to these numbers).

• High step.Take a straight position, raise your limbs one by one to the maximum possible height, bending them at the knees. The duration of the training is from 1 to 3 minutes.

• Reverse bridge.Lying on your back, your spine should be straight, tilt your shoulders, keep your upper limbs along your body and bend your legs. Lift your hip area off the floor, hold for 2-4 seconds and lower back to the starting position. The number of repetitions is from 18 to 20 times.
  Do not bend your lumbar spine, keep it as straight as possible and try to pull your knees forward, tensing your groin muscles. Having reached the highest point, spread your legs in different directions.

• The breaststroke is dynamic and static.Get into a knee-elbow position with your knees wider than your shoulders. Pull each limb 8-10 times towards the stomach.
  In the second option, lie completely on your stomach, widen your hips and maintain this state for up to 30 seconds.

• Climber-climber.IP – lower yourself onto your stomach, place your elbows and toes of your lower limbs on the floor, lift your body. Bring your knees one at a time into the abdominal muscle area. Try pointing your hips inward.
  In subsequent executions, turn your hips in the opposite direction, that is, outward. The number of repetitions is from 12 to 20 times.

• Walk while sitting.Squat 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 buttock muscles. 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 don't use your neck and shoulders, leave them still. Rotate first in one direction, then in the other direction, 25 times.

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

• Pelvic thrusts.Stand up straight, place your palms on your hips. Make a strong lunge forward 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 vertically so that they are completely perpendicular to the floor surface. Place your palms on your lower back and rest your elbows on the floor. Raise your body and hold the position 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, raising them and at the same time clasp 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 forcefully and at the same time slightly tilt your torso down and forward, bend your knees slightly. Pull the stomach in forcefully, tense the anus muscles. Stand straight again. Repeat up to 18-20 times.

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

1. Straighten your spine, place your feet side by side.
2. Move as if you were walking with your buttocks back and forth (on the surface of the chair).
3. Exhale deeply, contracting your diaphragm at the same time. Hold this position 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 spine 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, bring both knees close to your chest. In the initial stages, hold on to the chair with your hands.

Kegel exercises

The complex is aimed at training the coccygeal-pubic muscle, responsible for the state of erection - strength and duration. Kegel gynecologist has developed a series of exercises, but the basis is as follows:

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

Number of repetitions from 10 times. As you continue to train, increase the time you tense the muscle to 50 seconds.

There are other exercises:

• Elevator.Contract your Kegel muscle for 1 second and immediately relax. The next compression is 2 seconds, etc. , at most: held for up to 5 seconds.
• Raise your limbs.Take a lying position: on your back, bend your legs at the knee joints and squeeze them with your hands. Pull your knees towards your chest, but don't lift your shoulders off the floor. Raise your legs and return to IP.
• Exercise 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. At a rhythmic pace, contract and release the muscle up to 15 times.
• Reverse Kegel.Performed after mastering the basic technique. Contract your muscles as if you are pushing urine out. Perform this tension for up to 4 seconds, then relax. Repeat up to 10-15 times.
• Muscles of the anus.Useful for erectile dysfunction. Just squeeze and relax your anal muscles 10-20 times.
• At the end of the complex.Lie on your stomach, place your hands under your shoulders and position your feet so your toes rest on the floor. Stand on your arms, straightening them completely and bending your spine in the lumbar region.
  Tighten your pelvic muscles and perform up to 5 frictions, as during sexual intercourse. Fix 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 tense it. To do this, do the following:

1. Go to the bathroom and start urinating.
2. Try to stop the flow of urine by performing squeezing movements. You will definitely feel the muscle as soon as the flow of urinary fluid stops.

The same can be done with the erect penis.

More detailed information on the technique in this video:

Power moves

Strength training in a short time accelerates microcirculation in the body, forcing blood to fill the corpora cavernosa 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 so that the most tension goes on the inside of your thighs, which will quickly increase blood flow.
3. Perform the presses as you exhale.
4. As you inhale, return to the starting position.

Second: weighted squats:

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

Third – bring the limbs together:

1. Sit on the machine with your legs together.
2. Spread your limbs.
3. Bring it together, but not completely (leave a space between the knees of at least 5-7 cm).

Fourth – pull-ups on the horizontal bar:

1. Place your palms around the bar.
2. Contract all the muscles in your lower torso.
3. Bend or bend your knees in half.
4. Hold for 1-2 seconds.
5. Straighten your 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, thereby improving overall blood circulation and, in particular, blood flow to the pelvic organs, responsible for the degree of erection.

Pay attention to the main requirement: you cannot exhaust the body, otherwise it will begin to produce the stress hormone cortisol, which is a direct enemy of potency.

The training complex consists of the following exercises:

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

Rules of cardio training:

• jogging: if you do it in the morning, the number of platelets increases, therefore the viscosity of the blood increases, if in the evening, the 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 the socks slightly outward during 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 to train the male sexual organ directly. For this purpose, special techniques have been developed that improve local blood circulation, lengthen 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 erection of 70%. Grasp the organ at the base with the index finger and thumb like a closed ring.
  Extend your fingers from the base to the end of the head slowly (this will take 3-4 seconds). Change hands. The number of approaches with each limb is up to 10-15 times.

• Shooting 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.

• Penis tension.In the morning, before going to the toilet or when the organ is erect (70-80%), tense the groin muscles, then try to lift the penis even higher and then relax.
  Start the exercises with 5 lifts, but when you can do it more than 30-40 times, start fixing the organ in the raised position for 2-10 seconds.
• Suspension. Bring your penis into an erect state. Hang a terry towel over it, hold it for 2-3 seconds initially, but gradually increase the time.

Yoga for male potency

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, fixation of organs in one 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. Lift your legs and grab them with your hands from behind. Hold for 3 seconds, return to IP.

• Cobra pose.Lie on your back, place your palms on the floor, lift your torso, 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 position lying on your back, arms along the body. Slowly raise your legs, 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 pose.A familiar exercise from school. Lying on your stomach, at the same time slightly raise all limbs, stretching them: arms forward, legs back. Hold for 10 seconds. A slight rocking is acceptable.

Pay attention to your sensations: you should feel tension in the muscular system. If this is not the case, yoga exercises are not performed correctly.

Exercises according to Bubnovsky

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

1. Purchase a rubber shock absorber. Attach it to any object (door handle, legs of a solid 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 through the foot loops. Start separating and moving them.
3. Turn to your left side, remove the loop from your left leg. Attach the other side of the expander to the door handle, forcefully lift your right leg and bring it back 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:

No. 1:

1. Lying on your back, cross your legs and extend your arms along your body.
2. Inhale deeply, then lift your back and buttocks. In this case, the back of the head and shoulders should remain on the floor.
3. Lift one leg and place the other heel on the floor.
4. Hold the position 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 your foot on the floor. The second is flat.
3. Raise your straight leg with a smooth inhalation. Hold the position for 4 seconds. Turn it down.
4. Repeat the movements with the other leg.

If it is immediately difficult to lift the limb, use a towel to help you lift the limb.

Breathing exercises for power

Not only oriental medicine is famous for breathing exercises. Our experts suggest doing the following exercises every day to improve power:

• 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 inward. Try to move it as close to the floor as possible. Exhale and return to IP.
  Repeat with the other limb. The number of approaches is 10 times.

• Spring.Sit on a hard chair, straighten your back and place your arms straight in front of you with elbows bent. Take a sharp, strong breath and immediately tense the muscles of the anus, buttocks and squeeze your palms into fists. 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 (even 4 seconds).

• Pelvic lift.Lie on your back, bend your knees. As you inhale, lift your lower body, resting on your legs. At this time, contract 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 underwear should be very loose, but it is better to perform breathing exercises naked.

Squats according to Strelnikova

The training is used by men who have abstained from intimacy for a long time. Squats, developed by Dr. Strelnikova, are aimed at training the muscles of the genitourinary system and activating the functioning of the prostate gland.

Features of squats:

1. After assuming a straight position, place your arms along your body.
2. Position your legs so that the distance between them is 2-3 cm narrower than the shoulders.
3. Take a breath and immediately squat down so that the load falls on your toes. At the same time, spread your knees slightly 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 in your legs and buttocks.

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

Tax for over 50s

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 classes;
• Kegel exercises;
• yoga;
• breathing exercises;
• simple exercises without weights.

Be sure to take into account the state of the cardiovascular system. If necessary, consult your doctor.

Contraindications

There are minimal contraindications for exercises to eliminate erectile dysfunction:

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

If you decide to do strength exercises at home, be sure to study all exercise options, take into account contraindications, and most importantly, the rules for performing each workout. 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 it up about 3 years ago. And then they just discovered prostatitis. Consequences: pain when urinating, weakening of erection. I consulted a urologist I know and he said that in my 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 me. 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 the urological problems and even the doctor said that the prostatitis had subsided. But I haven't stopped training: it's useful for prevention.