12 cool exercises to improve potency

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

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

Exercises with the PC muscle at home

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

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

To train and strengthen most of the PC muscles, you need to start with the simplest exercises, gradually increasing the load. So, in the first two or three days, it is enough to hold the stream of urine for a few seconds during each urination by tensing the corresponding 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 exercise.

• Warm up while lying, standing or sitting. Squeeze and unclench your PC muscle, counting from 1 to 60. Each action takes 1 second. This means that one set of 60 muscle contractions will take exactly one minute. Then rest for 20 seconds. Three sets of 60 grips. Rest between sets for 20 seconds.
• Flashing. To be performed lying, standing or sitting. Inhale through your nose, exhale sharply through your mouth, holding your breath, and squeeze your PC muscle along with your facial muscles. To remain 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 one minute between sets.
• The lifting exercise can be performed lying, standing, sitting. You need to count from 1 to 8. On one PC muscle you need to slightly squeeze and hold in this position for five seconds, on the count of "two" - squeeze a little harder and hold for another five seconds, on the count of "three" even harder and also hold. Count "eight" The PC muscle should be squeezed as much as possible. Holding it in this state for 10 seconds, start moving the elevator down, seven - slightly unclench the muscle and hold for five seconds, six - a little more to ease the tension in the muscle and hold for five seconds, and so on until "one"when the muscle is completely relaxed. Breathe calmly, without delay. Two sets of five reps. Rest between sets for a minute or two.
• The staircase is performed standing, lying or sitting. The technique is the same as in the "lifting" exercise, but there is no need to linger on the floors for five seconds, just as there is no need to hold the muscle in a state of maximum tension for 10 seconds. Breathing 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 may feel them when you try to stop the flow of urine while urinating.

These are the muscles that are 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 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:

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

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

Spinning the hoop

Spinning with a hoop is one of the most common exercises that we are familiar with from school. Despite the fact that at school we performed the exercise with a hoop more than once, many do not even know how to perform the exercise correctly. In order for hoop rotations to help improve potency, you must 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 inside the hoop.
• Move your hands to the edges of the hoop.
• Spin the hoop. If you are right-handed, firmly rotate the hoop counterclockwise. If you are left-handed, rotate it clockwise.
• Keep rotating the hoop. Continue moving your waist in a circular motion, releasing it, and aim for the hoop to wrap around your waist.

Moving your buttocks across the floor from a sitting position

Many people think that it is impossible to perform this exercise, but if you correctly follow all the steps according to the instructions, then it will not only be done easily, but 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 convenient.
• And in this position we try to move our buttocks at least 2 meters forward and the same amount back.
• Alternately rearrange your buttocks, step forward and backward. Each time, try to walk as far as possible.
• At first it seems impossible, but it improves men’s health very well. This is such an old proven method.

Leg raise, birch

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

The essence of birch is that:

• Lie on your back and raise your legs vertically up, support your waist with your hands, resting 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 correct position and starting to spread your legs to the sides and rotate them.

Lotus position to increase potency in men

Padmasana, or lotus pose, is a sitting 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 on 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. Achieving Padmasana does not make you a better yogi or a more spiritual person, but it does provide some benefits for 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 pose). Sit on your knees, sitting on your heels with a straight spine. Place your feet on the outside of your thighs, toes pointing back, and ankles parallel to your shins, 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 slightly apart. Progress further into the pose by either tucking your chin to your chest to stretch the back of your spine, or lying on your back to stretch the front of your body and psoas. To lie on your back, reach with your right hand to your right heel, then with your left hand to your left heel.
• Then the elbows find the mat, then the shoulders and the back of the head. Extend your arms overhead, reaching your opposite elbows. Hold the pose for 5-10 breaths, working towards 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 hip, ankle, and sacrum.
• Try to avoid rounding your shoulders and back. Repeat on the other side. Then start again on the right side, bringing your ankle to the crease of your left thigh. Allow the sole of your right foot to face the sky. The hip should open and the knee should relax down below the hip. 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 bicycle incorrectly, 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 left and right, as if rubbing your tailbone.
2. Stand on the ground with your knees raised high.
3. Standing 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 by one. In this case, the socks should remain motionless. Perform the exercise at maximum speed.
5. Lie on your back, place 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 buttocks, the so-called "muscle potency". Do it with maximum effort. The exercise is similar to holding urination.

Plank with knee bend

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

• Take the position after connecting - stop lying on your hands. Arms straight or slightly bent at the elbows, rest your palms on the floor. Legs stretched back.
• Now we begin to pull the knee of one leg towards the stomach, return 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 pull-ups on each leg.
• Gradually you can increase the rhythm.

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

This tightening of the legs and knees is taken not only from a set of physical exercises for potency and erection. This is still done in cross-fitness and martial arts warm-ups.

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 weather conditions simply do not 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 on the spot in any conditions at home, or even in the office.

• Standing, back straight, arms down.
• Walk actively in place, lifting your knees high, reaching to your chest.

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

Pressing your knees to your body in a standing position

Pressing your knees towards your body is an exercise that will help increase your 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.
• Raise 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 a little forward, while others find it convenient to stand still and jump.
• Keep your back straight. The main thing is to raise your knee as high as possible.
• You can do 3-4 sets of 10 lifts of both legs in turn, with breaks.

Physical exercise "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, move them as close to the groin as possible. The palms hold the feet.
3. The back should be straight, not narrowed, looking forward, not down. It is not difficult for yogis to occupy 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, and then relax.
6. This eastern practice can be attributed to Chinese physical exercises for potency, also still seen by Tibetan monks.
7. Choose a norm where there is average tension and no pain, gradually increase the load. Without fanaticism. All this will stretch your groin muscles and improve blood flow in the pelvis.

Can cardio exercise be beneficial?

Cardio exercise can be useful 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. 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 hormone testosterone, and ensure full-fledged sex. If such a health problem has arisen, it is advisable to start exercises for potency at home yesterday; 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 resolve the difficulties. Firstly, the whole body is healed, and secondly, muscles are trained, blood circulation improves, including in the cavernous bodies. Improving blood supply to the pelvic area 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 daily, so as not to reduce the effect obtained.

During the very 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 microfibers. 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 should be taken after operations, especially on the abdominal cavity.

How else can you normalize the flow of blood to the pelvis?

Potency is a state when blood flows to the pelvis and the necessary vessels are filled with oxygen. From a medical point of view, everything is simple, but the question remains of 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 potency. Rules to follow to increase potency:

1. Choose a ladder, not an elevator, even to the 5th or 6th floor. If you regularly climb the stairs on foot, your legs and pelvic areas will be trained. The muscles will be stretched and warmed up, and blood will flow normally to the pelvic area.
2. Walk to work. Doctors say that you should walk at least 10 thousand steps a day, and this is true. But there is not always enough time to devote to walks. You can combine business and pleasure, namely, give up personal or public transport, and walk to work. Plus, it will help you save some money.
3. Exercise in the morning should become a habit. Spend 10 minutes on a daily exercise to stay alert and active all day long.

The dietary habits of our time are detrimental 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 years of age 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 potency and tone your body in your daily exercises or perform them separately. Yoga in such cases is also called upon to provide significant assistance in returning intimate power "to life"; this is an effective and efficient advancement.