12 cool exercises to improve potency

There are a variety of potency-enhancing remedies, the effectiveness of which varies. But why resort to extreme measures and immediately swallow "chemicals" when you can resort to effective folk remedies? Sport is not only a way to effectively improve potency, but also to improve general health. The main thing is to know which exercisesto be able to help.

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

Exercises with the PC muscle at home

This training involves alternating tension and relaxation of the sexual muscles. Training the PC muscle not only promotes potency, tone of the pelvic and reproductive muscles, but also strengthens the prostate. The suggested exercises are carried out regularly:

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

To train and strengthen the most PC muscles, you need to start with the simplest exercises and gradually increase the load. In the first two to three days, it is sufficient to stop the stream of urine for a few seconds each time you urinate 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 contractions and tension occur three to four times every time you go to the toilet. Then you can proceed to full training.

• Warm up lying down, standing or sitting. Tense and relax your PC muscle while counting from 1 to 60. Each action lasts 1 second. This means that a set of 60 muscle contractions lasts exactly one minute. Then let it rest for 20 seconds. Three sets of 60 handles. Take a 20 second break between sets.
• Flashes. To be carried out lying down, standing or sitting. Inhale through your nose, exhale sharply through your mouth, hold your breath and tense your PC muscle along with your facial muscles. Stay in this state for ten seconds, then relax for ten seconds, breathe in and repeat the exercise from the beginning, performing three sets of ten repetitions each. Rest for a minute between sets.
• The lifting exercise can be performed lying down, standing or sitting. You have to count from 1 to 8. On a PC muscle, you need to slightly tense this position and hold it for five seconds until you count "two" - squeeze a little harder and hold it for another five seconds until you count "three" even harder and hold it too. Count "eight". The PC muscle should be tensed as much as possible. Hold it in this state for 10 seconds, start moving the elevator down, seven – slightly relax the muscle and hold it for fivePress for seconds, six - a little more to relax the tension in the muscle and hold for five seconds and so on until "one" when the muscle is completely relaxed. Breathe calmly and without delay. Two sets of five repetitions. Take a minute or two break between sets.
• The stairs are carried out while standing, lying or sitting. The technique is the same as the "lifting" exercise, but it is not necessary to stay on the floor for five seconds, just as it is not necessary to keep the muscle in a state of maximum tension for 10 seconds. Calmand breathe 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 last 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. You can feel them when you try to stop the flow of urine while urinating.

These are the muscles responsible for moving the penis during an erection. The easiest way to train your Kegel muscles is to consciously tense and relax them. The first effects of regular daily exercise should be visible within three weeks.

Prostatitis is one of the most common causes of erectile dysfunction and even sexual impotence. Therefore, 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, as it were, pull the buttocks into the pelvis (perform the exercise several times, gradually increasing the load);
• Forcibly stop the urge to urinate up to 6 times (the penis should be as tense and relaxed as possible);
• Tensing the pelvic muscles and delaying this state for several seconds, followed by relaxation (the duration of the delays must be gradually increased).

All of these exercises can be performed lying down, sitting or standing, depending on your preference.

Rotate the tire

Spinning with a hoop is one of the most common exercises we know from school. Although at school we have 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 to your chest or waist when lying on your side.
• Enter the hoop.
• Move your hands to the edges of the hoop.
• Spin the hoop. If you are right-handed, twist the hoop firmly counterclockwise. If you are left-handed, turn it clockwise.
• Keep rotating the tire. Continue moving your waist in a circular motion, releasing and aiming for the hoop to wrap around your waist.

From a sitting position, move your buttocks across the floor

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

• To 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 buttocks forward at least 2 meters and the same amount back.
• Rearrange your buttocks alternately, take a step forward and back. Try to go as far as possible every time.
• At first glance it seems impossible, but it improves men's health very well. This is such a tried and tested method.

Leg raises, birch

Everyone knows the exercise "Birch". Many people believe that from lying down you just need to raise your legs, but the exercise requires preparation. Birch not only helps with potency problems, but also has a positive effect on the condition of the spine. If youIf you suffer from back pain, the exercise has an additional positive effect. The main thing is to perform the exercise correctly, observing all the rules and requirements.

The essence of birch is:

• Lie on your back and lift your legs straight up, supporting your waist with your hands and resting on your elbows and shoulders.
• Keep your legs straight for 15-20 seconds and then lower them. Repeat the process for 3 minutes.
• The neck should be relaxed.
• For advanced users, you can make the task more difficult by taking the correct position and starting to spread and rotate your legs to the sides.

Lotus position to increase potency in men

Padmasana or lotus position is a sitting posture for meditation and relaxation in yoga. Padma means "lotus" and many yoga teachings refer to this auspicious symbol.

In Padmasana, you cross your legs and place your feet on the folds of your thighs, which resemble the folded petals of a lotus flower. Although the concept of Padmasana sounds simple, the pose is considered advanced. Achieving Padmasana doesn't make you a better yogi or more spiritual person, but it does offer some benefits for those who 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 and sit on your heels with your spine straight. 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 and keep your heels in contact with your thighs. If your sit bones don't touch the floor, you can use a towel or block for support.
• Your knees may move slightly apart. Continue into the pose by either tucking your chin into your chest to stretch the back of your spine or by lying on your back to stretch the front of your body and psoas. To lie on your back, grab your right heel with your right hand and then grab your left heel with your left hand.
• Then the elbows find the mat, then the shoulders and the back of the head. Extend your arms overhead, reaching opposite elbows. Hold the pose for 5-10 breaths, working up to 20 breaths. Come out of this pose slowly.
• Sit in Dandasana (Staff Pose). Bend your right knee and place your shin 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. Place 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 and bring your ankle to the crease of your left thigh. Allow the sole of your right foot to point toward the sky. The hips should open and the knee should relax below the hip. Once this is achieved, repeat the exercise with the other leg.

Exercise scissors, bicycle

Everyone knows the exercise "bicycle" from childhood, which is performed lying on the floor. However, 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 stomach. Then move your pelvis left and right as if you were rubbing your tailbone.
2. Stand on the floor with your knees raised.
3. Stand with your knees bent and 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 socks should remain motionless. Perform the exercise at maximum speed.
5. Lie on your back, place your feet on the floor and bend your knees. Raise and lower your pelvis.
6. Lying on your back, tense and relax the muscles between the scrotum and buttocks, the so-called "muscle potency". Do it with maximum effort. The exercise is similar to stopping urination.

Plank with squat

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

• Assume the position after bandaging - stop lying on your hands. Arms straight or slightly bent at the elbows, palms on the floor. Legs stretched backwards.
• Now we start pulling the knee of one leg towards the stomach, pulling it back and then the knee of the other leg.
• Do 3 such approaches with breaks 10 times. This counts as 2 knee pull-ups on each leg.
• You can gradually increase the rhythm.

A good exercise to accelerate blood circulation in the groin muscles and pelvis.

This toning of the legs and knees does not only result from a series of physical exercises for potency and erection. This still happens in cross fitness and martial arts warm-ups.

Run in place with your knees raised

Running is an effective exercise. But there is not always a real opportunity to go running regularly. Sometimes it is difficult to exercise regularly due to a busy schedule, and sometimes the weather conditions simply do not allow leaving the house. Of course, you can go to the gym or buy a treadmill. But why spend money when you can do everything yourself? In addition, you can run on-site at home or even in the office in any conditions.

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

Start with thirty exercises per leg and work your way up to fifty.

While standing, press your knees into your body

Pressing your knees into your body is an exercise that increases your flexibility and affects the condition of the muscles in the desired area.

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

Physical exercise "Boat" to improve potency

1. While sitting, bend your knees, spread them in different directions and turn your feet towards each other.
2. When connecting, move the supports as close to the groin as possible. The palms hold the feet.
3. The back should be straight, not narrowed, directed forward, not downward. It is not difficult for yogis to take such a position.
4. Now we try to lower our elbows to our feet so that our knees touch the floor.
5. Maintain pressure for a few seconds, keeping your knees on the floor, then relax.
6. This Eastern practice can be traced back to Chinese potency exercises, which are also practiced by Tibetan monks.
7. Choose a norm where there is average tension and no pain, and gradually increase the load. Without fanaticism. All of this stretches your groin muscles and improves blood flow to the pelvis.

Can cardio exercise be beneficial?

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

In each 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 and cardio training, not forgetting about the benefits of morning exercises. This is a good opportunity to eliminate prostate congestion, normalize the concentration of the hormone testosterone and ensure full-fledged sex. If such a health problem has arisen, it is advisable to start potency exercises at home yesterday; a delay is fraught with serious complications for men's health.

In which situations can exercise help?

The listed exercises to increase potency in men solve the difficulties in a natural way. Firstly, the entire body is healed, secondly, the muscles are trained and blood circulation is improved, including in the erectile tissue. Improving the blood supply to the pelvic area and genitals is the basis of any therapy.

In situations of complete impotence, these exercises have no effect.

Perform all exercises regularly, preferably daily, so as not to reduce the effect achieved.

During the very first training sessions, the number of repetitions of each movement should be minimal to avoid overstressing untrained muscles and prevent the formation of muscle microfibers. As skills develop, the number of repetitions should be increased so that the time to perform each exercise is 3-5 minutes.

Men with chronic medical conditions should consult a doctor before beginning exercise. Great caution is required after operations, particularly in the abdominal cavity.

How else to normalize blood flow to the pelvis?

Potency is a state in which 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 how to achieve such an effect. There are a number of universal rules that will help achieve the desired result and thereby increase potency. Rules to follow to increase potency:

1. Choose a ladder, no elevator, not even to the 5th or 6th floor. Walking up the stairs regularly will give your legs and pelvic area a workout. The muscles are stretched and warmed up and blood circulation in the pelvic area normalizes.
2. Walk to work. Doctors say you should walk at least 10, 000 steps a day, and that's true. However, there is not always enough time for walks. You can combine business and pleasure by skipping personal or public transportation and walking to work. Plus, it will help you save some money.
3. Exercising in the morning should become a habit. Spend 10 minutes doing a daily exercise to stay alert and active throughout the day.

The nutritional habits of our time have a negative impact on men's sexual activity - fast food, rich in fats and simple carbohydrates, but low 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 potency diet should contain healthy fats, as well as 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 into your daily exercises or do them separately. In such cases, yoga is also an important aid in restoring the intimate strength "for life"; this is an effective and efficient progress.