12 cool exercises to improve potency

There are many means of increasing potency, with varying degrees of effectiveness. But why go to extreme measures and immediately swallow "chemicals" when you can turn to effective folk remedies. Exercise is not only an opportunity to effectively improve potency, but also to improve general health. The point is to know which exercises can help.

Let's look at the best physical exercises to increase male potency that can be done at home.

Exercises with the PC muscle at home

This training involves alternating tension and relaxation of the sexual muscles. PC muscle training not only improves potency, pelvic and reproductive muscle tone, but also the prostate. The recommended exercises are performed regularly:

• Stimulates the release of male hormones into the blood;
• Elimination of premature ejaculation;
• Significantly enhances pleasant sensations during orgasm;
• Improves sperm quality and mobility, increasing the likelihood of successful conception;
• Enrich the pelvic organs with oxygen;
• Development of immunity against urinary tract infections;
• Protection against impotence and other disorders of the urogenital system;
• They are an excellent prevention against 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 back the stream of urine for a few seconds during each urination by tensing the appropriate muscles. In such cases, it is advisable not to strain the muscles of the thighs, buttocks and abdomen, although this is difficult at first. Contraction and straining of muscles occurs three to four times during each trip to the toilet. Then you can move on to the full exercise.

• Warm up lying down, standing or sitting. Contract and release the PC muscle, counting from 1 to 60. Each operation takes 1 second. This means that a series of 60 muscle contractions lasts exactly one minute. Then rest for 20 seconds. Three sets of 60 grips. Rest for 20 seconds between sets.
• Flashes. It should be performed lying down, standing or sitting. Inhale through your nose, exhale sharply through your mouth, and contract the PC muscle along with the facial muscles. If you want to stay in this state for ten seconds, then relax for ten seconds, inhale and repeat the exercise from the beginning, doing three sets of ten repetitions. Rest for a minute between sets.
• The lifting exercise can be done lying down, standing or sitting. You have to count from 1 to 8. For a PC muscle, you need to squeeze it lightly and hold it for five seconds, on the count of "two" - press a little harder and hold it for another five seconds. "three" is even harder and hold it. Count "eight" The PC muscle should be squeezed as much as possible. Hold in this state for 10 seconds, start moving the elevator down, seven - slightly stretch the muscle and hold for five seconds, six - a little more to relieve themuscle tension and hold for five seconds, and so on until " one "when the muscle is completely relaxed. Breathe calmly, without delay. Two sets of five repetitions. Rest for a minute or two between sets.
• The stairs are performed standing, lying or sitting. The technique is the same as for the "lifting" exercise, but you don't need to lie on the floor for 5 seconds, just as you don't need to keep the muscles in a maximally tense state 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 that takes at least 30 minutes a day, it is also worth taking time for intimate Kegel exercises, which can help you prolong sexual intercourse and control ejaculation. Kegel muscles are located around the pubic bone and prostate. You may feel them when you try to stop the flow of urine while urinating.

These are the muscles responsible for the movement of the penis during an erection. The easiest way to train your Kegel muscles is to deliberately contract and release them. The first effects of regular daily exercise will appear within three weeks.

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

• Alternating tension and relaxation of the pelvic muscles, for this you need to pull the bottom into the pelvis (perform the exercise several times, gradually increasing the load);
• Forceful stopping of the urination process up to 6 times (the penis should be as tense and relaxed as possible);
• Tension of the pelvic muscles and in this state a delay of a few seconds, then relaxation (the duration of the delays should be gradually increased).

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

Spinning the hoop

Spinning with the hoop is one of the most common exercises we know from school. Despite the fact that we did the exercise with hoops more than once at school, many people don't even know how to do the exercise correctly. In order for hoop rotations to improve potency, you need to perform the exercise correctly. But the potency exercise itself is no different from the classic version.

• Choose a hoop that reaches your chest or waist when you stand on your side.
• Step into the circle.
• Move your hands to the edges of the hoop.
• Turn the hoop. If you are right-handed, rotate the hoop strongly counter-clockwise. If you are left-handed, rotate it clockwise.
• Keep spinning the hoop. Continue to move your waist in a circular motion, release and aim for the hoop to wrap around your waist.

Moving the buttocks on the floor from a sitting position

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

• Sitting on the floor. At the back point, extend your leg forward.
• His arm can be extended or bent at the elbow, whichever is more comfortable.
• In this position, we try to move our buttocks at least 2 meters forward and the same amount backward.
• Alternately rearrange your bottom, step forward and backward. Try to go as far as possible each time.
• It seems impossible at first, but it improves men's health very well. This is such an old proven method.

Leg lift, birch

Everyone knows the "birch tree" exercise. Many people think that you only need to raise your legs while lying down, but the exercise requires preparation. Birch not only helps to get rid of potency problems, but also has a positive effect on the condition of the spine. exercise will have an additional positive effect. The main thing is to perform the exercise correctly, observing all the rules and requirements.

The essence of the birch tree is that:

• Lie on your back and lift your legs vertically upwards, supporting your waist with your hands, leaning on your elbows and shoulders.
• Keep your legs straight for 15-20 seconds and lower them. Repeat the process for 3 minutes.
• The neck should be relaxed.
• For advanced players, you can complicate the task by assuming the right position and start spreading your legs and rotating them.

Lotus position for increasing potency in men

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

In Padmasana, you cross your legs and place your feet on the creases of your thighs, likened to the folded petals of a lotus flower. Although the concept of Padmasana sounds simple, the pose can be considered advanced. Achieving Padmasana won't make you a better yogi or a more spiritual person, but it does bring certain benefits to those who rest in this pose.

Your hip or knee anatomy may prevent you from finding Padmasana. Sometimes, however, 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 Pose). Sit on your knees, sit on your heels with a straight spine. Place your feet on the outside of your thighs with your toes pointing back and your ankles parallel to your shins until the seat rests on the mat. Press your sit bones into the mat as your heels touch your thighs. If your sit bones don't touch the floor, you can use a towel or block for support.
• Your knees may be slightly apart. Develop the pose further by either pulling your chin to your chest to stretch the back of your spine, or lying on your back to stretch your front body and psoas. If you want to lie on your back, reach for your right corner with your right hand and then with your left hand for your left corner.
• Next, the elbows hit the mat, followed by the shoulders and the back of the head. Extend your arm overhead, reaching your opposite elbow. Hold the pose for 5-10 breaths, working your way up to 20 breaths. Slowly come out of this pose.
• Sit in Dandasana (Staff Pose). Bend your right knee and place your shin in 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 shins 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 and bring your ankle to the crease of your left thigh. Let the sole of your right foot face the sky. The hips should open and the knees should relax under the hips. Once you have achieved this, repeat the exercise with the opposite leg.

Training scissors, bicycle

Everyone knows the "bicycle" exercise from childhood, which is performed lying on the floor. But if you perform the bicycle incorrectly, you will not be able to achieve the desired effect. First, always keep your back straight. The legs should be tense. Every exerciseshould 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 left and right as if rubbing your tailbone.
2. Stand on the floor with your knees raised.
3. Stand with your knees bent, tense and relax your buttocks with maximum effort.
4. Also, with your legs bent, lift your heels off the floor one at a time. In this case, the sock must remain motionless. Perform the exercise at maximum speed.
5. Lie on your back, put your feet on the floor, bend your knees. Raise and lower your pool.
6. Lying on your back, tense and relax the muscles located between the scrotum and the buttocks, the so-called "muscle potency". Do it with maximum effort. The exercise is similar to holding urine.

Plank with knee bends

The plank is a challenging exercise that helps train all muscle groups. But you can achieve the desired potency-enhancing effect by adding a few elements to the classic exercise.

• After connecting, assume the position - do not lie on your hands. Arms are straight or slightly bent at the elbows, palms resting on the floor. Legs stretched back.
• Now we start to pull the knee of one leg towards the stomach, put it back, then the knee of the other leg.
• Do 3 such approaches 10 times with breaks. This counts as 2 knee pulls on each leg.
• You can gradually increase the rhythm.

It is a good exercise to speed up the blood flow to the groin muscles and the pelvis.

Such tightening of the legs and knees is collected not only by physical exercises for potency and erection. They still do this when warming up for cross-fitness and martial arts.

Running in place with high knees

Running is an effective exercise. But there is not always a real opportunity to run regularly. Sometimes your busy schedule makes it difficult to exercise regularly, and sometimes the weather just doesn'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 when you can do everything yourself. In addition, you can run on the spot at home or even in the office, in any conditions.

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

Start with thirty lifts on each leg and work your way up to fifty.

In a standing position, press your knees to your body

Pushing your knees towards your body is an exercise that helps increase your flexibility level and affects the condition of the muscles in the desired area.

• The point is to alternately raise our knees to shoulder level while standing with different legs.
• Bring your right knee up to your right shoulder and your left knee to your left shoulder.
• Some people find it comfortable to do all this while jumping, moving a little forward, while others find it comfortable to stand still and jump.
• Keep your back straight. The point is to raise your knees as high as possible.
• You can perform 3-4 sets of 10 lifts from both legs alternately, with breaks.

Physical training "boat" to improve potency

1. In a sitting position, bend your knees, spread them in different directions and turn your feet towards each other.
2. When connecting the supports, bring them as close to the groin as possible. The palm supports the foot.
3. The back should be straight, not narrowed, looking forward, not down. It is not difficult for yogis to take such a position.
4. Now we try to lower our elbows towards our feet 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 oriental practice can be attributed to the Chinese potency-enhancing practices, which are also observed by Tibetan monks.
7. Choose a norm where there is average tension and no pain, gradually increase the load. Without fanaticism. All this stretches the muscles of the groin and improves blood flow in the pelvis.

Can cardio training be beneficial?

Cardio training can be beneficial because it increases endurance, which can indirectly affect the quality of potency.

In any training complex, the number of repetitions of one approach starts from 10 and gradually increases to 25. We recommend combining strength training, gymnastics, cardio training, and don't forget the benefits of morning exercises. This is a good opportunity to eliminate prostate congestion, normalize the concentration of the testosterone hormone and ensure full-fledged sex. If such a health problem has arisen, it is advisable to start the potency exercises at home yesterday, the delay leads to serious complications for men's health.

In what situations can exercise help?

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

In case of complete impotence, these exercises will not bring any effect.

Do all exercises regularly, preferably daily, so as not to reduce the effect you get.

During the very first training, the repetition of each movement should be minimal to avoid overloading untrained muscles and the formation of muscle microfibrils. With the development of skills, the number of repetitions should be increased, so the time for performing each exercise should be increased to 3-5 minutes.

Men with chronic medical conditions should consult a physician before beginning exercise. You have to be very careful after operations, especially in the abdominal cavity.

How else can blood flow to the pelvis be normalized?

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 several universal rules that will help you achieve the desired result and, as a result, increase potency. In order to increase efficiency, the following rules must be observed:

1. Choose a ladder, no elevator, not even to the 5th or 6th floor. If you regularly walk up the stairs, your legs and pelvis will be trained. The muscles are stretched and warmed up and the blood flows normally to the pelvic area.
2. Walking to work. Doctors say that you should take at least 10, 000 steps a day, and it's true. But there is not always enough time for walks. You can combine business and pleasure, namely you can forgo personal or public transport and walk to work. Plus, you can save money.
3. Morning exercise should become a habit. Take 10 minutes of daily exercise to stay alert and active throughout the day.

The eating habits of our time are harmful to men's sexual activity - fast food, rich in fats and simple carbohydrates, but poor in vitamins and minerals. According to estimates, 57% of erectile dysfunction in men over the age of 50 is caused by atherosclerotic lesions in the genital organs caused by a diet rich in animal fats.

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

You can incorporate physical exercises to increase potency and tone your body into your daily routine, or you can do them separately. Even in such cases, yoga is a significant help in "bringing to life" the intimate power, this is an efficient and effective step forward.