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

The sexual health of men depends on many factors: the frequency of sexual contact, nutrition, lifestyle. Physical activity is far from the last place in this list. It is known that a sedentary lifestyle causes congestion in the pelvic region, leads to the development of genitourinary diseases and disorders, including erectile dysfunction. Potency exercises will help to deal with these problems, increase erection and prolong intimacy.

power exercises

The benefits of exercise

A man can experience problems in bed at any age. A single misfire does not yet indicate the development of impotence. The reasons for failure can be hidden in stress, excitement, overwork, recent illness, inappropriate environment, prolonged abstinence. But if this happens regularly, then you need to reconsider your attitude to health and consult a doctor. Another contributing factor is being overweight. Often, in men with an abdominal type figure, the internal organs are displaced due to fatty 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.

In addition, fat cells contribute to the production of estrogen, a female hormone, the excess of which negatively affects libido and potency. Exercises to increase potency in men who do it at home should be included in the daily routine of the stronger sex who has passed the 40-year mark. Then the chances of getting into an unpleasant situation will be much less. In addition, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency due to:

  1. Increase the level of testosterone in the blood. It is a male sex hormone produced in the adrenal cortex and testicles. Strength exercises contribute to its active production.
  2. Improve lymphatic flow. Lymph stagnation leads to tissue swelling, which causes erection problems.
  3. Maintain a normal psychological state. Charging in the morning will invigorate, give energy and strength, improve mood.
  4. Strengthening blood circulation. Active training accelerates the functioning of the cardiovascular system. The lungs move more air, which ensures the saturation of blood with oxygen and its supply to the genitals.

Symptoms that can be relieved by daily exercise

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

  • limb lethargy during intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased libido;
  • premature ejaculation;
  • weak orgasm.

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

The best complex gymnastics to increase and improve potency

In addition to general physical exercise, it is necessary to perform special exercises to increase libido. They affect the lower body: legs, buttocks, perineum, lower back. Increased blood circulation in this area will contribute to high quality arousal and strong potency. All training should start with a warm-up. Rotate the head, arms, hips, squat, tilt forwards, backwards and to the sides. This will help stretch the joints, disperse the blood and warm up the muscles. 5-7 minutes of simple exercises will save a man from injury during more intense loads. Important! Gymnastics should be practiced systematically. Then a significant result will be noticeable in a month.

morning workout

The exercises begin immediately after waking up, when the penis is erect. If the sexual organ is not excited in the morning, an erection is created independently:

  1. Bounce the penis.
  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

The training of the pubic muscles (Kegel muscles, PC muscles) is carried out as follows: the hand is placed between the testicles and the buttocks. Tighten this area by feeling tension. It is the Kegel muscle. It is slowly squeezed, held for 3 seconds and relaxed. Repeat 10 times. For those who have trained the "love zone", the intensity of the load increases: the muscle is kept in tension for 10 seconds and also released. The number of repetitions remains the same.

hold 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 tensed. Try not to put pressure on the ball. Start with 30 times, gradually increasing to 250.

Walk on the buttocks

They sit on their ass, legs stretched forward. The arms are bent at the elbows or equally straight. In this position, they begin to move forward 2 meters, then back up. The buttocks are moved in turn, trying to reduce the "steps".

Raising the leg

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

  1. Raise your legs and slowly lower them until they touch the floor.
  2. They are held in this position for 10-15 seconds. If pain or discomfort occurs, immediately lower the limbs to their original position.
  3. They make 10 visits a day, without forgetting breaks to rest.

stone retention

  1. Standing position, hands placed on the sides.
  2. The workout begins with a slight bending of the legs at the knees and at the same time compressing the gluteal muscles.
  3. For more efficient execution, you can imagine that a person holds a stone between his legs.

Raising the pelvis

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

Focus of attention

These exercises are aimed at controlling attention and awareness and are performed according to the step-by-step instructions:

  1. A man is sitting on the ground, naked or half naked.
  2. Begins to imagine intimate moments and fondles the genitals.
  3. He tries not to think about anything but his own feelings.
  4. Thinking of the pleasure he derives from it, he caresses himself with the back of his hand.
  5. He focuses only on his own male dignity and tries to bring him into an erect state with a single force of thought.

Knee lift

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

Groin exercises

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


An exercise familiar to all 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 those of a bicycle.
  4. The speed and duration of movements are chosen at your discretion.

to jump

  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. The elbows rest on the floor.
  3. Raise your legs supporting your waist with your palms.


It is performed in a standing position, arms stretched along the body, or palms leaning against the wall and leaning slightly forward. The task is to quickly walk in place, without removing your socks from the floor. You need to move for a minute, but with maximum speed.


  1. Lie on your stomach.
  2. They bend their knees and grab their ankles with their fingers (the position can be seen in the photo on the Internet).
  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 leaning on the ribs, you need to lay a carpet or a soft blanket.


  1. Take a lying position - as before push-ups.
  2. Arms and legs are straight, palms are on the floor.
  3. Pull the knees towards the chest.
  4. Pull one leg in turn and bring it back to the starting position. Then the same action is repeated with the other member.
  5. The exercise begins slowly, gradually speeding up.
  6. Perform 10 times in 3-4 sets.
squats for power


The squat should be done in the morning in addition to general exercise. The main thing is not to slouch and keep your back straight:

  1. Legs apart at shoulder width.
  2. Without lifting your heels off the ground, squat down as low as possible.
  3. The knees during the squat should stay in one place, do not move forward or backward.
  4. Perform 20 squats a day, increasing the number of repetitions over time.


  1. They sit on the floor, their legs are bent at the knees and spread apart, closing their feet (the photo of the position can be viewed on the Internet).
  2. The palms support the ankles so they don't lift during training.
  3. During the exercise, the back is kept straight, look ahead.
  4. They begin to slowly press their elbows into their knees so that they touch the floor.
  5. Hold your knees on the ground for a few seconds, then relax.
  6. Over time, the tension in the muscles will cease to be acutely felt. Then you can pick up the pace.
march in place for power

Simulated race

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

  1. Stand upright with your hands on the wall. Relax the buttocks.
  2. Without lifting your socks off the ground, alternately lift your heels, as if to jump.
  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, remaining relaxed and moving by inertia.
  5. The speed gradually increases.
  6. "Run" for one or two minutes in two sets.

Spin the hoop

The rotation of the pelvis allows you to disperse the blood in the pelvis, to warm up and prepare you for the next more intense exercises. Stand upright, legs shoulder-width apart, hands at sides. Start with 20-30 turns in each direction, gradually increasing the number of circles to 50-60.


Lie on your stomach with your arms extended forward. Further away:

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

This is how the muscles that directly affect the prostate are trained.

Big step

In a standing position, they begin to walk with their arms lowered along the 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. Hands with dumbbells are lowered along the body.
  2. Take a step forward with one foot.
  3. They kneel, trying to hold the load in the initial position.
  4. Then return to the starting position and lunge with the other leg.


Lying on your back, bend your knees and spread them apart. The feet rest on the floor, the hands are relaxed. Tighten the internal muscles so that there is a feeling of constriction in the genital area and anus. Hold the position for a few seconds and relax. Repeat 10 times. This is one of the most important and useful exercises that restore potency. It can be practiced at any time of the day, even standing up. The more stressed you are, the better. And you can also sit on a stool, spread your shoulders to the sides, keep your back straight. The torso is tilted slightly forward, the hands rest on the sides. Tighten the groin muscles, leaving the buttocks relaxed, linger and relax again. Perform 10 repetitions.


  1. Standing position, feet shoulder width apart.
  2. The knees do not bend and bend forward to reach the palms on the floor.
  3. If a man is inflexible or his stomach is in the way, touching the floor with your fingers is enough to start.
  4. Start with 20 tracks, gradually increasing the number up to 50.

bouncing crossfit

  1. Starting standing position. The legs are shoulder width apart.
  2. Squat down so that the knees are touching the chest and the palms are resting on the floor.
  3. They bring their legs back, as if to start a push-up.
  4. They return to the starting position, pressing their knees to their chest.
  5. From this position, jump as high as possible.
  6. Repeat the complex 10 times with three approaches.

Perform a vacuum exercise

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

Train your pelvis

In the morning, they 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 in the muscles of the groin and pelvis. You can learn to draw a figure eight with your pelvis. Indeed, at the time of intimacy, you have to move in different ways. Static (static loads) strengthens the joints of the muscles and hips.

On your knees

Take a position on all fours. The hips should be 90 degrees from the floor. Hands placed on the ground, facing forward. Inhale slightly and gently move the pelvis towards the heels. When the buttocks reach the heels, sit back on the heels, keeping your 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, increase the number of repetitions to ten.


A simple exercise that can be done lying in bed immediately after waking up. In a lying position, turning over on your stomach, place your hands under your shoulders (right - under the right shoulder, left - under the left). Straighten up on your hands, form a graceful deviation, raising your buttocks as high as possible and arching your lower back. No need to bow your head. The socks and the chin should stretch in opposite directions. In this position, you must hold at least 10 seconds. Breathing should be regular, calm, as if sipping.


  1. They lie on their stomachs, bend their legs at the knees, lift them up and wrap their arms around their ankles.
  2. As you exhale, raise your legs.
  3. Then lower the legs and relax, balancing the breath.


Taoist technique classes help restore physical strength, restore libido, youth and beauty to the body. Perform the exercise step by step as follows:

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

The Tao technique involves four repetitions. Then standard circular movements of the head are performed.

power gymnastics

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

  1. Squats and bench presses in a supine pose with a barbell.
  2. Pull-ups on the bar.
  3. Raised from the ground.
  4. Bench press in a supine pose.

You can increase potency and overall 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 compaction of muscle fibers.

The scissors

  1. Lie on your back with your hands behind your head or alongside your body.
  2. The legs are extended forward and lifted off the ground.
  3. They imitate the motion 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 regular, the body is relaxed.
  3. One leg is lifted and briefly lingers. Try to straighten it as much as possible and don't force it.
  4. With their feet raised, they describe circles whose radius increases progressively.
  5. After 5-7 turns, lower the leg.
  6. While breathing, repeat the action with the other leg.

gymnastics doctor

For training you will need rubberized shock absorbers with loops at the ends. To improve blood circulation, the doctor recommends performing courses in the following order:

  1. Attach the device in the middle to any support and thread the legs through the loops.
  2. Step back a short distance to pull your knees up to your stomach from a lying position.
  3. In this case it is advisable to hold it with your hands in order to avoid the body moving towards the shock absorber.
  4. Perform 5 to 10 pull-ups in two or three sets.

Eastern power and practices

Exercises to improve erectile function, videos of which are easy to find on the Internet, demonstrate postures:

  • Starting position - lying on your back. At the expense of one - they make a "birch" stand, for two - they put their legs behind the back of their heads, you cannot bend their knees or, conversely, lean on them. Both options have a positive effect on the development of male power.
  • Appropriate exercises and such to increase erection as bridge and bridge "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 recognized as easy and effective. You can master the horseman pose. Starting position - standing. The spine is straight, the chin is pressed against the chest, the top of the head extends to the sky. At the same time, the legs are slightly apart, bent. The palms are bent in a boat. The muscles of the perineum are tensed during a deep breath and hold the air to the number 10 counting for itself, then exhale slowly, extending the thumbs.

The courses offered will be mastered even by the man who was previously with physical exertion on you. Morning sex will also help to accelerate dynamics, harmony in relationships, with a partner and yourself, sometimes a massage to improve erectile function will come in handy. These methods, with a systematic and responsible approach, will return men's health and become an obstacle to prostate diseases.

Outdoor workouts

A man can choose the following sport:

  1. Course. It is advisable to run 5 to 7 kilometers twice a week.
  2. Martial arts in nature.
  3. Training is a new direction of training on uneven bars, horizontal bars, horizontal bars. You can do push-ups on the street.
  4. Swimming in outdoor pools, tanks.
  5. Yoga in nature will help you relax and get away from the hustle and bustle of everyday life.

Rules and recommendations

  1. Sport must be practiced without fanaticism. If it is difficult to perform physical exercise, the pace is reduced, then the pace is increased.
  2. Train regularly in the gym or at home.
  3. Summer is the perfect time for outdoor sports.
  4. Go to the gym in the winter.

Useful and harmful sports for erection

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

  1. Course. It has a positive effect on blood circulation in the pelvic organs, stimulates the prostate.
  2. A bike ride. Improves potency, circulates blood to the groin. Small seats act as a full-fledged massage of the gland, stimulating the elimination of harmful elements from its tissues as well as prostatic secretion.
  3. Classes in the gym with a barbell and dumbbells. Basic training contributes to a strong rush to the genitals, and exercises with free weights affect the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all body systems and makes them work to the full.

Even ordinary walking and long walks give a positive result.

Motor racing and chess are unlikely to enhance male sexual potential. Some doctors believe that cycling has a negative effect on the prostate, and therefore on erectile and reproductive capacity. Although there is no unequivocal opinion of medical specialists on this.

Adequate nutrition

Each man's diet (if there are no individual contraindications) should include:

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


How potency and sex exercises affect the general condition of a man is already clear. But, like any treatment and prophylactic method, it has its limits and drawbacks. For example, it is important to perform the movements correctly. For this, the following points are taken into account:

  1. Everyone's physical form is different. If it is difficult to cope with any kind of gymnastics, then you should not burden yourself with strength, wanting to achieve a positive effect. Everything must go calmly, to the best of your ability and strength, otherwise you risk harming your own health.
  2. It's not worth being zealous in exercising too often or doing a lot of exercises in one set. Exhausting workouts will not give such a regular and harmonious result.
  3. Some types of training require prior preparation, such as yoga. It is better to start practice under the supervision of a trainer, and after acquiring the basic skills, move on to home lessons. Otherwise, serious injury may result.
  4. It is advisable to think over a sports program in advance and not to do random exercises. You have to prepare for this: don't eat at least an hour before training. You should also warm up with simple movements that will help disperse the blood and warm up the joints.

Like all complexes that activate blood flow, exercises that increase potency 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 significantly aggravate the situation. It is better to refuse strength sports to men who have joint problems in order to avoid injuries and deterioration of well-being.

Conclusions and criticisms

  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, started leading a healthy lifestyle and exercising, my power got stronger. Male, 37 years old.
  2. Every day I start with a 2. 6 km run. I do it at the local stadium, where there is a platform with street simulators. As soon as I perform my prescribed circles, I do push-ups on the uneven bars, get up on the horizontal bar and perform the "pistol". I can't say that I've reached exceptional athletic heights in bodybuilding or sexual stamina. But the charge of vivacity and energy that I receive is not small. If before I climbed into the office like a turtle, I constantly wanted to sleep and drink liters of coffee to somehow sort out work tasks, now in the morning I am cheerful, my mood is excellent, the world sparkles with new colors. Yes, and the libido has increased, which I am incredibly happy about. Male, 40 years old.
  3. I knew stretching, bicep swings, and breathing techniques helped with weight loss, stronger erections, and increased power. But I haven't been friends with sports since childhood. I recently had acute prostatitis. The doctor advised to avoid exertion and to respect bed rest. I felt completely invalid. As soon as he recovered, he enrolled in a gym, quit smoking. Now I feel relatively normal and calm. Male, 31 years old.

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