What physical exercises are effective for increasing potency?

Physical exercises to increase potency are used for the purpose of daily training of muscles and soft tissues responsible for fast and stable erection. Exercises for potency at home are indicated for men at any age in order 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 consider all kinds of physical activity, intended 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 on their own, or they use training for preventive purposes. Consider the most effective exercises to increase potency, the implementation of which will improve erectile function, and with it 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 elevated state 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 gymnastics for the penis, which consists in the following physical actions:

• concentrate 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 strain the muscles of the perineum to increase the state of excitement);
• after each lifting the penis up, it is necessary to relax so that there is no overstrain of the organ, and then repeat all over again;
• 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 a week of such gymnastics, the erection improves by at least 20% of the state in which it was previously.

Increased tone of the Kegel muscle

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

• With two fingers, feel for the area of the perineum, located between the scrotum and anus;
• perform pressing on the surface of the skin so that the pulse in the blood vessels is felt with the bundles of the 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 a simultaneous tension of the Kegel muscle located in the above part of the intimate zone;
• 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. At the first stages, this exercise to increase potency is best done in 2-3 sets. A man should be in a horizontal position so that the entire load goes exclusively to the pelvic floor and the muscle responsible for the quality of erection.

Pelvic rotation

The simplest exercise for potency in men, the principle of which is to actively move the hips around its axis. This technique of physical activity enhances 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 clockwise, 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 man independently. The main thing is not to overwork. 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 (chauffeurs, office workers).

air bike

A complex exercise for impotence in men, the implementation of which will not only preserve the health of the genital area, but also improve the outflow of venous blood from the lower extremities. Charging 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);
• hands are fixed on the hip joints;
• the legs and the entire pelvis rise up, and the fulcrum shifts to the thoracic spine;
• 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. At the time of the implementation of these movements, the prostate gland is strengthened, good endurance of the muscles responsible for the stability of the penis at the time of 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 rush 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 lifted up in turn, and the movement of the body forward is performed 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 muscles of the buttocks.

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

Wide squat

Squat-related potency exercises for men are the most popular, as they are really useful for maintaining a good erection. In this case, it is recommended to train the muscles of the intimate zone using the following technique:

• stand on a hard and even surface, straighten your back;
• put your hands on your hips, and place your legs at a distance of 80 cm from each other;
• having taken the starting position, the man performs a deep squat with legs wide apart;
• each repetition is done as slowly as possible so that a pleasant fatigue is felt in each 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 find it easier to 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 over the head

An effective exercise, for the development of which you only need a desire, a relatively good physical shape and an emphasis 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 tree, but only the lower limbs are not held straight, but move forward behind the back of the head);
• to avoid injury and stretching of the neck muscles, you should perform the exercise near the wall so that you can always provide yourself with a stable emphasis with your feet;
• must 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 exercise, the tissues of the prostate gland are rejuvenated, the occurrence of stagnation of the sexual secretion, which is produced by this organ, is excluded.

boat

Exercises for impotence should include not only the load on the pelvic floor area and the muscles of the intimate zone, but also strengthen the spine, because 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);
• a sharp breath is taken and the back is arched while raising arms and legs (at such a moment the shape of the human body resembles a boat);
• in a state of deflection, you need to stay for at least 2-4 seconds, and 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 neural 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 diseases of the spine or have experienced a traumatic brain injury.

Raising 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 a sexual partner. The technique for performing this gymnastics consists in 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 gently lift your pelvis up;
• the feet and thoracic spine remain on the floor surface, and only the pelvis and lumbar segment of the spine are in motion.

What gives this type of physical activity? Exercise 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 occurs in the first seconds of foreplay before having sex.

Brainstorm

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. In order 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 been dreaming of for so long;
• fingers are slowly stroking the penis.

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

Jump Squats

These are effective exercises for men at home, which are actively used in cross-fit. They train the endurance of the pelvic floor muscles, strengthen the tendons of the perineum, thereby 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 put your legs slightly wider than your shoulders;
• the man squats as deep as possible, and then straightens his knees quickly and on a jerk, 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 the start of physical activity. Strengthens the muscles located in the prostate gland, improves blood flow to the penis. An 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 your beloved woman? In addition to the individual gymnastic training described above, there are certain sports that are the best for strengthening 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 youthfulness of the tissues of the genital organs must 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 prostate massage is performed);
• cycling (during pedaling, the lower limbs and muscle fibers located in the inguinal part of the abdomen are involved, which guarantees excellent blood supply to all organs of the male genitourinary system);
• squatting with light weights (it is advisable to use a barbell or dumbbells, the total weight of which does not exceed 25-30 kg, and be sure to wear a safety belt that supports the lumbar spine);
• sprinting (sprinting is no less useful, but running jerks for 100-200 meters with full gear and 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 loads not only increase potency, heal male genital organs, prevent premature aging of their tissues, but also stimulate more active production of testosterone by 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, a stone erection and excellent libido.