Increase power: the best exercises at home

Potency exercises 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 exercises for power?

The first point inextricably linked to a normal erection is that during exercise the production of testosterone (the most important sex hormone) is activated. In addition, thanks to specially designed power exercises, 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).
• Tensions in the spine and muscles are eliminated.Which is often the cause of impotence.
• The muscular system of the perineal area is strengthened.And other organs of the genitourinary system - muscles, urinary fluid and stool are directly involved in maintaining an erection (prostatitis is often accompanied by such symptoms).
• The tissue swelling disappears.What prevents you from fully having sex. This is achieved by the fact that the lymph disperses throughout the body.
• Mood improves and depression disappears.Because exercise neutralizes adrenaline and promotes the synthesis of hormones that increase joy (serotonin, endorphin).
• The man gains confidence in himself.Because a beautiful silhouette is formed.
• The coccygeus-pubic muscle becomes elastic and elastic. The second name concerns the Kegel muscles, which are responsible for the functioning of the reproductive system and the stability of the penis during arousal.
• Metabolism is restored throughout the body.Which promotes weight loss.
• Energy appears.Increases performance and endurance in bed. Fatigue decreases, which increases libido.

Exercises aimed at improving potency are recommended not only for men suffering from erectile dysfunction, but also for the following people:

• whose age has exceeded the mark of 35 years (erection may weaken due to age-related changes);
• who leads a sedentary lifestyle (congestion occurs in the pelvic organs, which threatens impotence);
• truck drivers, taxi drivers, office workers and other men whose jobs involve a sedentary lifestyle;
• smokers and those who drink alcohol and drugs.

Rules for performing exercises for the genital organ

The most important requirement is the regularity of training and a strict schedule. Without these factors, there will be no results. 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 jerksfluid movements;
• keep a diary of your own achievements - write down the time, date, quantity and types of exercises (in a few months you will be surprised at the results you managed to achieve, which will motivate you even more);
• pay attention to the sensations during training - you should not feel pain or discomfort;
• start classes 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 illness.

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 initially without load, then with weights. Stand 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 for 2-3 seconds and stand up. Number of repetitions – from 5 times. Monitor correct execution - the man feels tension in the groin and ligaments.

• Butterfly-1.Sit on a flat surface of the floor, turn your legs out to the sides, but leave your feet together. To do this, hold your limbs with your palms. Raise your knees and come back down. Practice for no more than 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 your knee joints together, exhale - open them again. Do this 3 or more times.

• Squeeze the ball.Performed seated or standing (depending on convenience). Take a ball with a diameter of no more than 20 cm, place it between your knees and start squeezing it. The number of presses is 30-40 times.

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

Simple exercises

This category includes activities that are familiar to many people 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:

• Bike.In a lying position, bend your legs, imitate the movements as 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 weights on your ankles. Raise your legs alternately up and down.

• Horizontal scissors.When playing, lie on your back and place your hands under your tailbone, palms down. Spread your legs out to the sides and bring them together, squeezing them together. The number of repetitions is 6 to 12 times.

• Plank.Lower yourself to the ground with your stomach down. 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 to 25 seconds (count slowly to these numbers).

• Not high.Take a straight position, raise your limbs one by one to the fullest possible height, bending them at the knees. The duration of the workout is 1 to 3 minutes.

• Inverted bridge.Lie on your back, your spine should be straight, lean your shoulders, keep your upper limbs alongside your body and bend your legs. Lift your hip area off the floor, hold for 2 to 4 seconds, and lower back to the starting position. The number of repetitions is 18-20 times.
  Do not bend your lumbar spine, keep it as straight as possible and try to pull your knees forward, engaging the groin muscles. After reaching the climax, spread your legs in different directions.

• The frog is dynamic and static.Take a knee-elbow position with your knees wider than your shoulders. Pull each limb 8 to 10 times toward your stomach.
  In the second option, lie completely on your stomach, spread your hips and hold 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, raise your body. Bring your knees one by one towards the abdominal muscle area. Try to point your hips inward.
  In subsequent executions, turn your hips in the opposite direction, i. e. outwards. The number of repetitions is 12 to 20 times.

• Walk while sitting.Squat onto your butt with your legs extended forward and straight and your hands on your hips. Move one leg forward first, then the other. Push with your butt 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. Turn first in one direction, then in the other direction, 25 times.

• Raise the 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 region with smooth movements up to 10 times.

• Pelvic lunges.Stand straight, place your palms at the sides. Make a sharp jump forward with your pelvis and return to the starting position. The number of repetitions is 12-15 times.

• Birch.Take a lying position, raise your straight legs vertically so that they are completely perpendicular to the surface of the floor. Place your palms on your lower back and rest your elbows on the floor. Lift your body and hold for 20 to 25 seconds. Repeat up to 8 to 10 times.
  Do not force the cervical spine - it should be relaxed.

• Ring.Lie on your stomach, bend your knees, raise them and at the same time squeeze your ankles with your palms. Bend as far as flexibility allows. Hold the position for 25 to 28 seconds. Repeat up to 10 to 15 times.

• Udiyadna.Stand straight with your feet shoulder-width apart (never wider), palms on the front of your thighs. Exhale sharply and at the same time tilt your torso slightly down and forward, bend your knees slightly. Pull your stomach in with force, contract the muscles of the anus. Stand up straight again. Do up to 18 to 20 times.

Power exercises can be performed while seated in a chair. This is particularly useful for men who engage in sedentary activities. How to make the complex:

1. Straighten your spine, place your feet side by side.
2. Move as if you are walking with your butt forward and backward (on the surface of the chair).
3. Exhale deeply, sucking in your diaphragm at the same time. Hold this for 25-30 seconds, relax. Repeat 4 to 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 lift your legs horizontally to the floor. Perform movements similar to the "Scissors" exercise.
6. In a seated position, pull both knees toward your chest. At first, hold the chair with your hands.

Kegel exercises

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

1. Perform the urination procedure.
2. Adopt a lying, sitting or standing position.
3. Squeeze the Kegel muscle for 5 seconds, then immediately release it.

Number of repetitions from 10 times. As you continue to exercise, increase the length of time you contract the muscle to 50 seconds.

There are other exercises:

• Elevator.Contract the Kegel muscle for 1 second and immediately relax. The next compression lasts 2 seconds, etc. , maximum - holding for up to 5 seconds.
• Raise the limbs.Take a lying position - on your back, bend your legs at the knee joints and squeeze them with your hands. Pull your knees toward your chest, but don't lift your shoulders off the floor. Raise your legs and return to IP.
• Exercise for prostatitis.Assume a 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 cases 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, clench and unclench the muscle up to 15 times.
• Reverse Kegel.Performed after mastering the basic technique. Contract the muscle as if you are pushing the urine out of you. Do this tension for up to 4 seconds, then relax. Repeat up to 10 to 15 times.
• Muscles of the anus.Useful for erectile dysfunction. Simply squeeze and relax your anal muscles 10 to 20 times.
• At the end of the complex.Lie on your stomach, place your hands under your shoulders and position your feet so that your toes are on the floor. Stand up on your arms, straighten them completely and bend your spine at the lumbar level.
  Contract 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 and tense it. For that, proceed as following :

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

The same can be done with an 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 suffering from erectile dysfunction, 4 main exercises are used.

First Leg Presses:

1. Sit on the exercise machine.
2. Spread your legs wide, so the greatest tension will go to the inner thighs, which will quickly increase blood flow.
3. Apply pressure while exhaling.
4. As you inhale, return to the starting position.

Second - squats with weight:

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

Third – bring members together:

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

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 half bend your knees.
4. Hold for 1 to 2 seconds.
5. Straighten your limbs forward.
6. Hold the position for 3 to 4 seconds.
7. Accept intellectual property.

Perform strength training 8 to 15 times.

Cardiac 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 the stress hormone cortisol will begin to be produced, which is a direct enemy of potency.

The training complex includes the following exercises:

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

Cardio training rules:

• go jogging - if you do it in the morning, the number of platelets increases, therefore the viscosity of the blood increases, if in the evening, then 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 your socks slightly outward when doing the exercise;
• optimal exercises include walking 15 to 25 minutes three times a day and 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 to improve potency is to directly train the male sexual organ. For this purpose, special techniques have been developed to improve local blood circulation, stretch 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 your index finger and thumb like a closed ring.
  Stretch your fingers from the base to the tip of the head at a slow pace (this will take 3 to 4 seconds). Change hands. The number of approaches with each limb can be up to 10-15 times.

• Traction 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, first turn it to the left, then to the right, from top to bottom. The duration of an approach is 30 to 35 seconds.

• Penile tension.In the morning, before going to the toilet or when the organ is erect (70-80%), tense the groin muscles, then try to raise the penis even higher, 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 erect. Hang a terry towel on it, first hold it for 2-3 seconds, but gradually increase the time.

Yoga for male potency

Yoga techniques have long been used to improve male potency. This includes both physical activity and breathing techniques. Yoga is based on static tension, that is, fixing the organs in one position, due to which the blood supply to the genitourinary system becomes powerful.

The simplest yoga exercises for beginners:

• Placement of the arch.Lie on your stomach with your arms above your head and your feet on the floor. Raise your legs and hug them with your hands from behind. Hold for 3 seconds, switch back to IP.

• Cobra Pose.Lie on your back, place your palms on the floor, raise your torso, arch your back as much as possible and throw your head back. Straighten your elbows. Hold the position for 3 seconds.

• Plow installation.Take a position lying on your back, arms at your sides. Slowly raise your legs, lowering them to the opposite side, i. e. behind your head. Hold for 5 seconds.
  If it is difficult to perform the exercises at first, support the lumbar region with your hands.

• Laying the boat.A familiar school exercise. Lying on your stomach, at the same time slightly lift all your limbs, stretching them - arms forward, legs back. Hold for 10 seconds. A slight sway is acceptable.

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

Exercises according to Bubnovsky

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

1. Buy a rubber shock absorber. Attach it to any object (door handle, legs of a massive table/furniture, etc. ). Sit on the floor so that the object is approximately at perineum level.
2. Lie on your back and insert your feet into the special loops. Start separating and moving them.
3. Turn over onto 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 member.

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:

#1:

1. Lying on your back, cross your legs and extend your arms alongside 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 ground.
3. Raise one leg and place the other heel on the floor.
4. Hold for 3-5 seconds, return to starting position (exhaling).
5. Change legs.

#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 right leg with a gentle inhale. Hold the position for 4 seconds. Turn it down.
4. Repeat the movements with the other leg.

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

Breathing exercises for power

Oriental medicine is not the only one known for its breathing exercises. Our experts suggest doing the following exercises every day to improve power:

• Metronome.Starting position - lying on your back, knees bent and feet apart, resting on the floor. Breathe deeply and simultaneously rotate one knee inward. Try to get it as close to the ground as possible. Exhale and return to IP.
  Repeat with the other member. 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 your elbows bent. Breathe loudly and hard and immediately tense the muscles of the anus, buttocks and squeeze your palms into a fist. 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 (also 4 seconds).

• Pelvic lift.Lie on your back, bend your knees. As you inhale, lift your lower body, leaning on your legs. At this time, contract the muscles of the pelvic region. Lower yourself as you exhale. Repeat tension 8 times, pause for 3 seconds.

An imperative rule is that underwear should be very loose, but it is better to perform the breathing exercises naked.

Squats according to Strelnikova

The training is used by men who have long refrained from intimacy. Squats, developed by doctor Strelnikova, are aimed at working the muscles of the genitourinary system and activating the functioning of the prostate.

Characteristics of squats:

1. After adopting an upright position, place your arms alongside your body.
2. Position your legs so that the distance between them is 2-3 cm narrower than your shoulders.
3. Breathe and immediately squat down so that the load falls on the toes. At the same time, spread your knees slightly to the sides.
4. Exhale and rise sharply, shifting your weight toward your heels.
5. For the second and subsequent squats, contract the muscles in your legs and buttocks.

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

Charge for those over 50

It is important for men over 50 to engage in physical activity to improve their potency. Optimal types of training for this age group:

• 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 to exercises aimed at eliminating erectile dysfunction:

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

If you decide to do power 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 therapeutic approach should be extremely comprehensive - this is the only way to achieve the most positive results.

Expert opinion

I've always played sports (not professionally), but I gave up about 3 years ago. And then they just discovered prostatitis. Consequences: pain when urinating, weakening of the erection. I consulted a urologist I know and he told me that at 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 myself. 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 urological problems and even the doctor said that the prostatitis had subsided. But I haven't stopped doing sport, it's useful for prevention.