12 cool exercises to improve potency

There are a large number of means to increase potency, the effectiveness of which varies. But why take extreme measures and immediately swallow "chemicals" if you can resort 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.

PC muscle exercises at home

This training involves alternating tension and relaxation of the sexual muscles. Training the PC muscle not only develops potency, 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 increases pleasant sensations during orgasm;
• Improve sperm quality and motility, increasing the likelihood of successful conception;
• Enrich the pelvic organs with oxygen;
• Develop immunity against urinary tract infections;
• Protect against impotence and other anomalies of the genitourinary system;
• They are an excellent prevention of prostate and pelvic cancer.

To train and strengthen most of the PC muscles, it is necessary to start with the simplest exercises, gradually increasing the load. So, for the first two or three days, just hold the stream of urine for a few seconds with each urination, tensing the corresponding muscles. In this case, it is advisable not to tense the muscles of the thighs, buttocks and abdomen, although this may be difficult at first. Muscle contraction and tension occur three to four times during each trip to the bathroom. Then you can move on to the full exercise.

• Warm up lying, standing or sitting. Tighten and relax your PC muscle, counting from 1 to 60. Each action takes 1 second. This means that a series 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 down, standing or sitting. Inhale through your nose, exhale deeply through your mouth, holding your breath and contract your PC muscle along with your facial muscles. 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 a minute between sets.
• The lifting exercise can be performed lying, standing, sitting. You need to count from 1 to 8. On a PC muscle you need to squeeze lightly and hold in this position for five seconds, counting to "two" - squeeze a little harder and hold for another five seconds, counting to "three" even harder and also hold. Count "eight". The PC muscle should be contracted as much as possible. Keeping it in this state for 10 seconds, start moving the elevator down, seven - slightly release the muscle and hold for five seconds, six - a little longer to relieve 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 repetitions. Rest between sets for a minute or two.
• The ladder is performed standing, lying or sitting. The technique is the same as the "lifting" exercise, but there is no need to remain on the floor for five seconds, just as there is no need to keep 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 last at least 30 minutes a day, it is worth setting aside 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 may feel them when you try to stop the flow of urine when 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 should 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 physiotherapy. Kegel exercises are best suited for this and should be performed as follows:

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

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

Rotating the hoop

Spinning with a bow is one of the most common exercises we know at school. Even though we perform the bow exercise more than once at school, many do not even know how to do the exercise correctly. For bow rotations to help improve power, you must perform the exercise correctly. But the power exercise itself does not differ from the classic version.

• Choose a bow that reaches your chest or waist when you stand on your side.
• Enter the hoop.
• Move your hands to the edges of the hoop.
• Rotate the rim. If you are right-handed, firmly turn the hoop counterclockwise. If you are left-handed, turn clockwise.
• Continue turning the hoop. Continue moving your waist in a circular motion, releasing it and aim for the bow to wrap around your waist.

Moving the buttocks on 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, it will not only be done easily, but also effective.

• Sitting on the floor. From the back, 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 backwards.
• Alternately rearrange your buttocks, step back and forth. Each time, try to walk as far as possible.
• At first it seems impossible, but it improves men's health very well. This is a proven and old method.

Leg raise, birch

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

The essence of birch is that:

• Lie on your back and raise your legs vertically, support your waist with your hands, leaning on your elbows and shoulders.
• Keep your legs straight for 15 to 20 seconds and lower them. Repeat the procedure for 3 minutes.
• The neck must 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 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 folds of your thighs, resembling the folded petals of a lotus flower. Although the concept of Padmasana seems simple, the pose is considered advanced. Achieving Padmasana doesn't make you a better yogi or a more spiritual person, but it does bring 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 pose). Sit on your knees, sitting on your heels with your spine straight. Place your feet on your outer thighs, with your toes pointing behind you and your ankles parallel to your shins, until your seat rests on the mat. Press your sitting bones into the mat, keeping your heels in contact with your thighs. If your sitting bones don't touch the floor, you can use a towel or block for support.
• Your knees may move slightly apart. Progress further into the pose by tucking your chin into 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, place your right hand on your right heel and then your left hand on your left heel.
• Next, the elbows meet the mat, then the shoulders and the back of the head. Extend your arms above your head, reaching toward opposite elbows. Hold the pose for 5 to 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 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 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 your ankle to the crease of your left thigh. Keep the sole of your right foot facing the sky. The hips should open and the knee relax below the hips. Once done, repeat the exercise with the opposite leg.

Exercise scissors, bike

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

1. Lie on your back, with your hands behind your head and your knees bent. Take twelve quick breaths and exhale through your belly. Then move your pelvis left and right, as if you were rubbing your tailbone.
2. Stay on the floor with your knees elevated.
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 must 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 located between the scrotum and buttocks, the so-called "muscle power". Do this with maximum effort. The exercise is similar to holding back urination.

Plank with knee flexion

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

• Take the position after connecting - stop leaning on your hands. Arms straight or slightly bent at the elbows, place your palms on the floor. Legs stretched back.
• Now we begin to pull the knee of one leg towards the stomach, return it and then the knee of the other leg.
• Do 3 such approaches at intervals of 10 times. This is considered 2 knee bends on each leg.
• Gradually you can increase the pace.

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

This stiffening of the legs and knees is not just a result of 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 run regularly. Sometimes a busy schedule makes it difficult to exercise regularly, and sometimes weather conditions simply 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? Plus, you can run on-site in any condition, at home or even in the office.

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

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

Pressing your knees against your body while standing

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 height alternately with different legs while standing.
• Lift your right knee to your right shoulder and your left knee to your left shoulder.
• Some find it convenient to do all this by jumping, moving forward a little, while others find it convenient to stand still and jump.
• Keep your spine straight. The main thing is to raise your knee as high as possible.
• You can do 3-4 sets of 10 raises on both legs, 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 attaching the supports, move them as close to the groin as possible. The palms hold the feet.
3. The back should be straight, not narrow, facing forward and 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 oriental practice can be attributed to Chinese physical exercises to increase potency, also still seen by Tibetan monks.
7. Choose a norm where there is medium tension and no pain, gradually increase the load. No fanaticism. All of this will stretch your groin muscles and improve blood flow in your pelvis.

Can cardiovascular exercise be beneficial?

Cardiovascular exercise can be helpful because it increases endurance, which can indirectly affect power quality.

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, cardiovascular training and not forget 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 sex. If such a health problem arises, it is advisable to start exercises to increase potency at home yesterday, as delay leads to 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, the muscles are trained, blood circulation improves, including in the corpora cavernosa. Improving the blood supply to the pelvic region and genitals is the basis of all therapy.

In situations of total impotence, these exercises will have no effect.

Perform all exercises regularly, preferably daily, 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 overexertion of 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 beginning exercise. Great care must be taken after operations, especially in the abdominal cavity.

How else can you 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 of how to achieve such an effect. There are several 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, there is no elevator, not even to the 5th or 6th floor. If you regularly walk up stairs, your legs and pelvic area 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 you should walk at least 10, 000 steps a day, and that's true. But there isn't always enough time to dedicate to hiking. You can combine business and leisure, that is, give up personal or public transport and walk to work. Plus, it will help you save some money.
3. Exercising in the morning should become a habit. Spend 10 minutes doing daily exercise to stay alert and active all day.

The eating habits of our time are harmful to male 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 are caused by atherosclerotic changes in the reproductive organs caused by a diet rich in animal fats.

A diet to increase 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 power and tone the body in your daily exercises or perform them separately. In such cases, Yoga is also called upon to provide significant assistance in returning inner power "to life"; This is an effective and efficient advancement.