What potency exercises are most effective and how to perform them

Decreased potency. Men often face this problem. The reasons for this can range from age-related changes and poor lifestyles to depression and nervous over-excitement. Bad habits do not improve the situation either.

There are many solutions to this problem, from medications to prescriptions for traditional medicine and special gymnastic complexes. Medications work flawlessly, but the results of taking them are short-term, while the same practices will help eliminate potency problems for a long time. As a result, personal life improves. There are fewer causes of stress.

Exercises to increase potency

The main cause of this disease is the stagnant processes in the pool area.

Thanks to the controlled physical effort, the muscles and joints are active, blood flow is improved, and the muscles are actively saturated with oxygen.

As a result of this work, blood rushes into the genitals, resulting in an improved erection.

exercises to increase potency

There are many different physical training complexes to normalize sexual activity.

The advantage of gymnastics over drugs is obvious. The latter give guaranteed results, but most men are afraid of using them because they are afraid of side effects, which they may not write about in the commentary.

Gymnastic complexes have no contraindications. Anyone can do them. Even if no exercise is recommended for health reasons, it can be replaced with another without compromising the end result.

Impact of potency-enhancing practices

The only condition that must be met to achieve a positive effect is regularity. The exercises are best done 4 times a week and some exercises can be done every day. Such a load is also suitable as prophylaxis. If possible, you can complete the complex every day.

  • As a result of sports, testosterone production increases, a hormone that regulates the quality of erection and potency;
  • Due to controlled physical activity, the pelvic floor muscles are strengthened, which also affects the potency;
  • An increase in body tone usually leads to good health;
  • Stamina increases, tension disappears;
  • Sexual function recovers over time.

Consultation with your doctor before you start exercising to empower men at home will not be unnecessary.

the doctor recommends potency exercises

The set of exercises should be well thought out and cover all the muscles involved in the process

To do this, you need to carefully consider the whole complex.

  1. Large muscles need to be involved. This keeps the whole body in good shape.
  2. There are a number of practices to choose from that will aid in testosterone production.
  3. We must not forget the tailbone, it alleviates the stagnant processes in the pelvic region, improving blood circulation. As a result of such measures, the blood flow to the genitals also improves.
  4. Stress often produces adrenaline, which, without finding a way out, negatively affects sexual function. High quality physical activity allows you to reduce your adrenaline levels by relieving negative stress.
  5. For men, the core of potency training is a series of exercises that train the small muscles in the pelvis. They are primarily responsible for the quality of the reproductive system.

Gymnastics at home

In men, potency-enhancing exercises can be performed not only by those who have obvious problems in bed, but also by those who do not yet have such problems.

Exercise # 1

Stand on all fours with your back straight. When exhaling, slowly lower your buttocks to your feet, making sure to touch the heels with your booty. Do not tap your hand at the elbow, the palm is locked. Then rise slowly, straighten your back well, do not bend it. No rush, it’s important to stretch well, feel every muscle. Perform 15 times.

This simple exercise to improve the potency of men should not be underestimated, it helps in stretching the spine, removing existing clamps and stings. Perfectly relieves lumbar tension, massages the prostate.

Exercise 2

Stand up, legs shoulder-width apart, knees slightly bent, hands at waist. It is best if the dress does not impede movement. Ideally, undress naked or wear something loose. Push the pool sharply forward and then sharply backward. The lower back and legs are clearly fixed and stay in place, only the pool works. Do this for 3 minutes, repeat 5 times.

Exercise # 3

This exercise is good because it can be done at least every day and does not require special conditions. You can do it on demand at home, at work and even on public transport. Sit on a stool (sofa, chair, armchair), making sure to bend your knees at right angles. Two fists should fit between the knees. The hands relax, lying on their knees, your back straight, not tense. The gaze is forward. Press firmly on the buttocks, hold in this position for a few minutes, and relax. There must be breaks of at least 25 seconds. Repeat 10 times for 6 approaches.

This potency-enhancing exercise strengthens the muscles of the pelvis and has a positive effect on the urinary system as a whole.

Exercise 4

Lie on your back, bend your legs, put your legs closer to the buttocks. Hands along the body. When you exhale, push the pelvis as high as possible, keeping your shoulders and legs on the floor. The latter are firmly pressed to the floor. The lower back does not "hang out", it must be fixed, all loads go to the hips and abdomen. Repeat 10-15 times.

After a few days, the practice of male potency can be complicated by not lifting the pool straight up, but rocking it from side to side, or placing it on the groin with weights such as kilogram dumbbells.

Pressing the pelvis stimulates blood circulation in the lower abdomen, improving blood flow.

Exercise 5

Stand up, legs shoulder width apart. Squat slowly, pulling your butt back as if it were a chair you want to sit on. Extend your arms forward and lean forward with your body to maintain balance. The knees should not be bent at an angle of less than 90 degrees and should not extend beyond the level of the socks when squatting. Exhale when squatting, inhale - return to starting position. Perform 10 times.

In this exercise, the load is placed on the back muscles of the thigh. If the front muscles start to ache during exercise, it is not working properly. It is not possible to squat deep, it is an unnecessary load on the knee joint. You can increase the load by adding side kicks while lifting.

This potency-enhancing exercise helps to create blood circulation in the pelvic area, improving the condition of the joints. In addition, this squat is great for stretching the buttocks and thigh muscles.

Exercise 6

Sit on the floor, 90 degrees below your knees. Inhale, pull your right shoulder suddenly diagonally forward and upward, while straightening your leg of the same name. Exhale slowly back into place. Repeat left. Perform alternately 10 times on each side.

Exercise 7

Lie on your back, bend your legs to your knees, your hands lie along your body. When exhaling, stretch your knees sharply to the side as if springs are pushing your knees from the side. You can create this resistance with your hand. You don’t have to try to pull your knees all the way to the floor. It is important to watch your breathing. You have to be strong and regular. If you breathe incorrectly, the load will not be affected, as this will result in no oxygen saturation and insufficient blood circulation.

This potency-enhancing exercise helps open the hip joint while the buttocks, inner thighs and perineum muscles are functioning. Perform 15 times.

Exercise 8

Sit on the floor, you can lean on your hands and place them behind you for comfort. Put your feet on your feet and rub the top on the bottom, then switch. The range of motion must be maximum. Perform at least 30 times in 5 approaches.

As a result of the potency-enhancing exercise at home, the muscles of the inner thighs strengthen and the blood flow to the muscles of the pelvis increases. The erection is restored.

Exercise 9

This exercise is called one of the best helpers in restoring erection and urinary tract function in general. You need to sit on the floor and start walking, alternately moving your legs forward, not bending your knees, try not to break your legs off the floor, bend your arms at elbows, and work actively. You have to "walk" for 30 seconds, your back should be flat. Movement - active with maximum forward movement. Otherwise, proper muscle tension will not occur. Take a 5-6 approach with a short break.

Exercise 10

This practice requires some concentration. Lie on your back, put your right hand under your head and your left hand on your genitals. It is important to keep your palms warm by rubbing until warm. Tighten the muscles of the legs and buttocks while gently squeezing and pulling off the genitals. Perform at least 20 times in 5 repetitions.

This simple, home-enhancing exercise helps increase blood supply to the genitals, improving oxygen and blood supply.

Chinese practices

Qigong is a special sports complex developed in China. There are many different Chinese complexes that can be used to cure various diseases. There is chicung designed to restore an erection. These exercises improve the tone of the pelvic floor muscles, helping to improve blood flow.

The potency-enhancing Chinese physical practices came to us from ancient China, and the Taoist monks developed this system. In practice, this exercise not only provides an effective solution to problems related to the restoration of male sexual function, but also to treat other diseases of the pelvis.

Regular training in the Chinese way allows you to regain your masculine strength. This complex is also recommended for men who want to have offspring. Therefore, not so long ago, every young man in China preparing to get married had to do this chicung.

Qigong, which is used to restore sexual function, allows the pelvic floor muscles to be saturated with oxygen, helping to normalize the body’s reproductive function.

The male hormonal background stabilizes, the work of the urinary system as a whole normalizes, and the quality of sperm improves.


To perform this complex, you will need a mat that is best for yoga.

chicung gymnastics for potency

Exercise # 1

Lie on your stomach, legs extended, arms outstretched along the body, palms down. Put your palms on the floor, inhaling slowly to raise your upper body as high as possible, your back will bend. The lower body does not work. After reaching the maximum point, tilt your head back and lock in this position for a while. Then exhale smoothly. Raise at least 10 times.

When performing a potency-enhancing exercise at home, there is no need to tear the thighs off the floor, the body will bend in the lumbar region and do not make sudden movements. It is important to monitor the rate of respiration and execution, measured from start to finish and evenly.

Exercise 2

Position - lying on back, arms along body, left leg bent. As you exhale slowly, lift your torso with your arms outstretched and your right leg straight. You should get a wrinkle. The full load falls on the left foot. The rise should be smooth, not sudden.

When your right knee is level with your left, close this position for a few seconds and return smoothly to your starting point. Exhale slowly at once. Then replace the leg and repeat. Remember to never bend your knees. Repeat at least 10 times.

In addition to the active supply of oxygen to the pelvic floor muscles, this exercise trains the lower pressure in men to increase potency, which also contributes to the overall goal.

Exercise # 3

Lie on the floor, arms along your body, legs crossed - right on top. Take a deep breath to absorb the air while slowly pushing your body up. Only the left corner and the back of the head touch the floor, everything else, including the hands, should be parallel to the floor. Hold this position for 2-3 seconds. Gradually blow out the air, lower yourself to the floor. Under no circumstances do it suddenly and do not fall. Replace the leg and do it again, but the right heel serves as a support. Perform at least 10 times.

This body lift not only tones the muscles of the pelvis and hips, but the whole body. The most important thing during execution is to observe breathing, not to be sharp with long breaks.

Exercise 4

Lie on your back on the floor. The legs are straight, the hands are along the body. Slowly raise both feet until the sock touches the floor behind your head. At the same time, support the body with your hands, leaving only the shoulder blades on the floor. Return to starting position. Do not drop your back, go down and up without jerking. Repeat the exercise at least 10 times to restore potency.

Exercise 5

This exercise requires some flexibility, but if you have spinal problems, osteochondrosis, or a stomach ulcer, it shouldn’t be done at all. If your natural flexibility does not allow you to reach your feet on your own, you can use a tape, rope or strap.

Lie on your stomach. Put your hands along your body, bend your legs to your knees, hold your ankles with your hands. The support should be on the abdomen, your back bent, making sure not to fall to your side, keep your balance. Take a deep breath.

While exhaling, pull your legs as close to your head as possible, bend your back as much as possible, then relax and breathe again. Repeat this exercise 10 times to increase potency.

Exercise 6

Stand on all fours, lower your head to see your feet. Breathing slowly, pull your left knee to your face. However, the back remains motionless. Close for a few seconds, then return to its original position. Drag your right knee to the face, also fix the position, return to the starting point. Perform at least 10 times on each leg

Exercise 7

Lie on your stomach on the floor. Extend your arms diagonally upwards and extend your legs. Your body should look like the intersection of two lines. One line is the left leg, right arm, the second is the right leg, left arm. Take a deep breath, lift your arms, head, and legs, and freeze in this position for a few seconds. Focus all your strength on your stomach. Exhale slowly and lower your body to the starting point. Repeat at least 10 times.

If you do this series of exercises at least four times a week to increase the potency of men, there will be a clear positive effect within a month. Male strength and reproductive system activity return. The main condition is to control the quality of performance. If you cannot complete the set number of times from the first day, you will have to do more the next time. Until the desired result is achieved.

It is important to monitor your breathing during training, otherwise the muscles will not get the necessary oxygen saturation during training and the expected self-healing will be missed.

How to improve Kegel potency

Kegel exercises not only serve to restore sexual function, but can get rid of the prostate and hemorrhoids. This workout also has a positive effect on erections. The huge advantage of this gymnastics is that it can be done not only at home but also at work, and even on public transport and while driving. It requires no special time, it can be done almost on the fly.

The essence of gymnastics is training a single muscle - the PC. To find it, you need to interrupt the flow of urine while urinating, at this point the same PC muscle is tense. The exercise is simple, it compresses and relaxes your PC muscles. When squeezing, secure the muscle for as long as possible, at least 5-10 seconds, and then relax for the same amount of time.

Despite its apparent simplicity, you need to start training a few times. That's enough for five at first. The number of occasions can be gradually increased day by day. This exercise can be easily combined with any other complex gymnastics to improve men’s potency.

Within three weeks, this exercise will produce noticeable results in improving erectile function.