12 interesting exercises to improve potency

There are a large number of means to increase power, the effectiveness of which varies. But why go to extreme measures and immediately swallow "chemicals" if you can resort to effective folk remedies. Exercise is not only an opportunity to effectively improve strength, but also an opportunity to improve overall health. The main thing is to know which exercises can help.

Let's see the best physical exercises to increase potency in men, which can be done at home.

Exercises with PC muscles at home

This exercise involves alternating tension and relaxation of the sexual muscles. PC muscle training not only develops power strength, pelvic and reproductive muscle tone, but also tones the prostate. The suggested exercises are performed regularly:

• Stimulate the release of male hormones in the blood;
• Elimination of premature ejaculation;
• Significantly increase pleasant sensations during orgasm;
• Improve sperm quality and sperm motility, increasing the chance of successful conception;
• Enrich the pelvic organs with oxygen;
• Development of immunity against urinary tract infections;
• Protect from impotence and other abnormalities in the genitourinary system;
• They are an excellent prevention of prostate and pelvic cancer.

To train and strengthen most PC muscles, you should start with the simplest exercises, gradually increasing the load. So, in the first two or three days, it is enough to hold the flow of urine for a few seconds during each urination by tensing the relevant muscles. In this case, it is advisable not to strain the muscles of the thighs, buttocks and abdomen, although this is difficult at first. Muscle contraction and tension occurs three to four times during each trip to the toilet. Then you can move on to full training.

• Warm up while lying, standing or sitting. Squeeze and unlock your computer's muscles, counting from 1 to 60. Each action lasts 1 second. This means that a set of 60 muscle contractions will take exactly one minute. Then rest for 20 seconds. Three sets of 60 gloves. Rest between sets for 20 seconds.
• twinkle. To be performed lying down, standing or sitting. Breathe in through your nose, exhale forcefully through your mouth, holding your breath, and squeeze your computer muscles together with your facial muscles. To stay in this state for ten seconds, then relax for ten seconds, breathe and repeat the exercise from the beginning, doing three sets of ten repetitions. Rest one minute between sets.
• The lifting exercise can be performed lying down, standing, sitting. You need to count from 1 to 8. On one PC muscle you need to squeeze a little and stay in this position for five seconds, on the count "two" - squeeze a little harder and hold for another five seconds, count "three" even harder and also hold. Count "eight" PC muscle should be squeezed as much as possible. Holding it in this position for 10 seconds, start moving the lift down, seven - slightly unlock the muscle and hold for five seconds, six - a little more to relieve the tension in the muscle and hold for five seconds, and so on until ". a "when the muscle is completely relaxed. Breathe calmly, without delay. Two sets of five repetitions. Rest between sets for a minute or two.
• Stairs are performed standing, lying or sitting. The technique is the same as in the "lifting" exercise, but there is no need to stay on the floor for five seconds, just as there is no need to hold the muscle in a state of maximum tension for 10 seconds. Breathe calmly, without delay. Repeat the exercise ten times in a row without rest.

Kegel exercises to increase potency and improve prostate health

In addition to physical activity, which should take at least 30 minutes a day, it is worth finding time for intimate Kegel exercises, which will allow you to prolong sexual intercourse and control ejaculation. Kegel muscles are located around the pubic bone and prostate gland. You can feel them when you try to stop the flow of urine during urination.

These are the muscles that are responsible for moving the penis during an erection. The easiest way to train your Kegel muscles is to contract and release them on purpose. The first effects of regular daily exercises should appear within three weeks.

Prostatitis is one of the most common causes of erectile dysfunction and even sexual impotence, so it is very important to treat it with medication and physical therapy. Kegel exercises are best suited for this and should be performed as follows:

• Alternate tension and relaxation of the pelvic muscles, for this you need to pull the buttocks into the pelvis (perform the exercise several times, gradually increasing the load);
• Forced stopping of the urination process up to 6 times (the penis should be as tense and relaxed as possible);
• Pelvic muscle tension and delay in this state for a few seconds, followed by relaxation (it is necessary to gradually increase the duration of delays).

All these sets of exercises can be performed, based on your preferences, in a lying, sitting or standing position.

The rotation of the circle

Spinning in circles is one of the most common exercises that we are familiar with from school. Despite the fact that in school we performed the exercise with a ring more than once, many do not even know how to perform the exercise properly. In order for circle rotations to help improve strength, you need to perform the exercise correctly. But the power exercise itself does not differ from the classic version.

• Choose a hoop that reaches your chest or waist when lying on your side.
• Get inside the circle.
• Move your hands to the edges of the circle.
• Spin the circle. If you are right-handed, turn the circle firmly counterclockwise. If you are left-handed, rotate it clockwise.
• Keep spinning the circle. Continue to move your waist in a circular motion, releasing it and aim for the hoop to wrap around your waist.

Moving the buttocks to the floor from a sitting position

Many people think that it is impossible to perform this exercise, but if you follow all the steps correctly according to the instructions, then it will not only be done easily, but it will also be effective.

• Sit on the floor. At the back point, extend your legs forward.
• Your arms can be extended or bent at the elbows, whichever is more comfortable.
• And in this position we try to move our rears at least 2 meters forward and as much back.
• Alternately rearrange your back, step forward and backward. Each time, try to walk as much as possible.
• At first it seems impossible, but it improves men's health very well. This is such an old proven method.

Lifting legs, birch

Everyone knows the "birch tree" exercise. Many people believe that you only need to lift your legs from a lying position, but the exercise requires preparation. Birch will not only help to get rid of potency problems, but will also have a positive effect on the condition of the spine. If you suffer from back pain, then exercise will give an additional positive effect. The main thing is to perform the exercise correctly, respecting all the rules and requirements.

The essence of birch is that:

• Lie on your back and lift your legs vertically up, support your waist with your hands, leaning on your elbows and shoulders.
• Keep your legs straight for 15-20 seconds and lower them. Repeat the procedure for 3 minutes.
• The neck should be relaxed.
• For advanced people, you can complicate the task by taking the right position and starting to stretch your legs to the sides and rotate them.

Lotus position to increase potency in men

Padmasana, or lotus pose, is a seated pose for meditation and relaxation in yoga. Padma means "lotus" and refers to this auspicious symbol in many yoga teachings.

In Padmasana, you cross your legs and place your feet in the creases of your thighs, resembling the folded petals of a lotus flower. Although the concept of Padmasana sounds simple, the pose is considered advanced. Accomplishing Padmasana does not make you a better yogi or a more spiritual person, but it does provide some benefits to those who can find comfort in this pose.

The anatomy of your hip or knee may prevent you from finding Padmasana. However, sometimes proper warm-up exercises can prepare the body by stretching the ankles, knees, hips and sacrum. You can prepare your body for Padmasana by practicing the following asanas:

• Virasana (Hero's Pose). Sit on your knees, sitting on your heels with a straight back. Place your feet on the outside of your thighs, toes pointed back and ankles parallel to your feet, until the seat rests on the mat. Press your sit bones into the mat, keeping your heels in contact with your thighs. If your sit bones don't touch the ground, you can use a towel or block for support.
• Your knees may move a little too far. Progress further into the pose by either tucking your chin into your chest to stretch the back of your spine, or lying on your back to stretch your front body and psoas. To lie on your back, reach with your right hand on your right heel, then your left hand on your left heel.
• Then the elbows find the mat, then the shoulders and the back of the head. Extend your arms up, reaching the opposite elbows. Hold the pose for 5-10 breaths, working up to 20 breaths. Slowly come out of this pose.
• Sit in Dandasana (staff pose). Bend your right knee and place your foot on a support with your right foot in the crook of your left elbow and your right knee in the crook of your right elbow. Wrap your hands under your legs and hold this pose to stretch your hips, ankles and sacrum.
• Try to avoid rounding your shoulders and back. Repeat on the other side. Then start again on the right side, bringing the ankle to the crease of the left thigh. Let the sole of your right foot face the sky. The hips should open and the knee should relax under the hips. Once this is achieved, repeat the exercise with the opposite leg.

Exercise scissors, bicycle

Everyone knows the "bicycle" exercise from childhood, which is performed lying on the floor. But if you perform the cycling in the wrong way, you will not be able to achieve the desired effect. First, you should always keep your back straight. The legs should be tense. Each exercise should be performed in several approaches.

1. Lie on your back, hands behind your head, knees bent. Take twelve quick breaths and exhale through your belly. Then move your pelvis to the left and right, as if rubbing your tail.
2. Stand on the ground with your knees up.
3. Standing with bent knees, tense and relax the back with maximum effort.
4. Also, with your legs bent, lift one heel at a time off the floor. In this case, the socks should remain stationary. Perform the exercise at maximum speed.
5. Lie on your back, put your feet on the floor, bend your knees. Raise and lower your pelvis.
6. Lying on your back, tense and relax the muscles located between the scrotum and the buttocks, the so-called "muscular potency". Do it with maximum effort. Exercise is similar to holding urine.

Kneeling plank

The plank is a challenging exercise that helps train all muscle groups. But you can achieve the desired effect of increasing strength if you add some elements to the classic exercise.

• Take the position after the connection - stop lying on your hands. Arms straight or slightly bent at the elbows, rest the palms on the floor. Legs stretched back.
• Now we start to pull the knee of one leg towards the stomach, turn it back and then the knee of the other leg.
• Do 3 such approaches with breaks 10 times. This is considered to be 2 knee pulls on each leg.
• You can gradually increase the pace.

A good practice for accelerating blood in the muscles of the hips and pelvis.

This tightening of the legs and knees is obtained not only from a set of physical exercises for potency and erection. This is still done in fitness training and martial arts.

Running in place with high knees

Running is an effective exercise. But there is not always a real opportunity to go for a run regularly. Sometimes a busy schedule makes it difficult to exercise regularly and sometimes the weather conditions just don't allow you to leave the house. Of course, you can go to the gym, or buy a treadmill. But on the other hand, why spend money if you can do everything yourself. In addition, you can run in place in any conditions at home, or even in the office.

• Standing, back straight, arms down.
• Actively walk in place, lifting your knees up, reaching your chest.

Start with thirty lifts on each leg, go up to fifty.

Pressing your knees into your body in a standing position

Pressing the knees towards your body is an exercise that will help increase the level of flexibility and affect the condition of the muscles in the desired area.

• The point is that we raise our knees to shoulder level alternately with different legs while standing.
• Bring your right knee to your right shoulder, your left knee to your left shoulder.
• Some find it convenient to do all this while jumping, moving slightly forward, while others find it convenient to stand still and dance.
• Keep your back straight. The main thing is to raise the knee as high as possible.
• You can do 3-4 sets of 10 lifts of both legs in a row, with breaks.

Physical exercises "boat" to improve strength

1. In a sitting position, bend your knees, spread them in different directions and turn your legs towards each other.
2. When attaching the supports, move them as close to the hips as possible. The palms support the feet.
3. The back should be straight, not narrowed, looking forward, not down. It is not difficult for yogis to assume such a position.
4. Now we try to lower the elbows towards the legs so that our knees touch the floor.
5. Hold the pressure for a few seconds, keeping your knees on the floor, then relax.
6. This Eastern practice can be attributed to Chinese physical exercises for strength, still observed by Tibetan monks.
7. Choose a rate where there is moderate tension and without pain, gradually increase the load. No fanaticism. All this will stretch the hip muscles and improve blood flow in the pelvis.

Can cardio exercise be beneficial?

Cardio exercises can be beneficial because they increase endurance, which can indirectly affect the quality of potency.

In each training complex, the number of repetitions of an approach starts from 10, and gradually increases to 25. It is recommended to combine strength training, gymnastics, cardio training and do not forget about the benefits of morning exercises. This is a good opportunity to eliminate congestion in the prostate gland, normalize the concentration of the testosterone hormone and ensure full sex. If such a health problem has appeared, it is advisable to start potency exercises at home yesterday; the delay is fraught with serious complications for men's health.

In what situations can exercise help?

The listed exercises to increase potency in men will naturally solve the difficulties. First, the whole body heals, and secondly, the muscles are trained, blood circulation improves, including the cavernous bodies. Improving the blood supply in the area of the pelvis and genitals is the basis of all therapy.

In situations with complete impotence, these exercises will not bring any effect.

Perform all exercises regularly, preferably every day, so as not to reduce the effect obtained.

During the first training sessions, the number of repetitions of each movement should be minimal to avoid overstraining untrained muscles and to prevent the formation of muscle fibers. As skills develop, the number of repetitions should be increased, bringing the time to complete each exercise to 3-5 minutes.

Men with chronic illnesses should consult a doctor before starting exercise. Great care must be taken after operations, especially in the abdominal cavity.

How else can you normalize blood flow in the pelvis?

Potency is a state when blood flows into the pelvis and the necessary vessels are filled with oxygen. From a medical point of view, everything is simple, but the question remains how to achieve such an effect. There are a number of universal rules that will help achieve the desired result and, as a result, increase power. Rules to follow to increase power:

1. Choose a scale, no elevator even on the 5th or 6th floor. If you climb stairs regularly, your legs and pelvic areas will be trained. The muscles will stretch and warm up and blood will flow normally to the pelvic area.
2. Walk to work. Doctors say you should walk at least 10, 000 steps a day, and that's true. But there is not always enough time to devote to walks. You can combine business and pleasure, that is, give up personal or public transport and walk to work. Plus, it will help you save some money.
3. Morning exercises should become a habit. Spend 10 minutes on a daily workout to stay alert and active throughout the day.

The dietary habits of our time are harmful to male sexual activity - fast food, rich in fats and simple carbohydrates, but poor in vitamins and minerals. It is estimated that up to 57% of cases of erectile dysfunction in men over 50 are caused by atherosclerotic changes in the reproductive organs caused by a diet rich in animal fats.

A diet for potency should include healthy fats, foods rich in zinc, selenium, vitamin E and vitamin B6. To improve erection at home, your daily diet should consist of healthy foods that increase libido.

You can include physical exercises to increase the potency and toning of your body in your daily exercises or perform them separately. Yoga in such cases is also called upon to offer considerable help in bringing the intimate power back "to life"; this is an effective and efficient progress.