34 best physical exercises to increase male potential at home

Men's sexual health depends on many factors: frequency of sexual intercourse, diet, lifestyle. Physical activity is far from last place on this list. It is known that an inactive lifestyle causes congestion in the pelvic area, leading to the development of diseases and genitourinary disorders, including erectile dysfunction. Training for potency will help to overcome this problem, improve erections, and help prolong intimacy.

potential training

Benefits of Exercise

A man can have problems in bed at any age. A shooting offense has not yet indicated the development of impotence. The causes of failure can be hidden in stress, excitement, overwork, recent illness, inappropriate environment, prolonged abstinence. But if this happens frequently, then you need to reconsider your attitude towards health and visit a doctor. Another contributing factor is being overweight. Often in men with abdominal type, internal organs are displaced due to fat deposits. The circulation of the genitals is disturbed, the work of the heart, liver, stomach, and pancreas suffers. There are frequent headaches, diabetes mellitus, hypertension constantly developing.

And also fat cells contribute to the production of the female hormone estrogen, an excess of which has a negative impact on libido and potency. Training to increase potency in men done at home should be included in the daily routine of stronger sex that has passed the 40 -year mark. Then the chances of being in an unpleasant situation will be much less. In addition, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency because:

  1. Increases testosterone levels in the bloodstream. It is a male sex hormone produced in the adrenal cortex and testicles. Strength training contributes to its active production.
  2. Improves lymph flow. Lymphatic stagnation leads to tissue swelling, which causes problems with erections.
  3. Maintain a normal psychological state. Charging in the morning will invigorate, give energy and strength, improve mood.
  4. Strengthens blood circulation. Active exercise makes the cardiovascular system work faster. The lungs move more air, which ensures the saturation of the blood with oxygen and its supply to the genitals.

Symptoms that can be relieved with daily exercise

If you regularly do exercise to increase potential, work to increase the load, you can get rid of a group of symptoms such as:

  • limb fatigue in the process of sexual intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased sex drive;
  • premature ejaculation;
  • orgasm.

Important! Stretching and tensing muscles, running, swimming contribute to weight loss, tighten blood vessels, improve blood circulation, and increase male sexual strength.

The best complex gymnastics to increase and increase potential

In addition to general physical training, it is necessary to do special exercises to increase libido. They affect the lower part of the body: legs, buttocks, perineum, lower back. Increased blood circulation in this area will contribute to high quality stimulation and strong potency. Any exercise should begin with warming up. Rotate the head, arms, hips, squat, lean forward, backward and to the side. This will help stretch the joints, circulate the blood and warm the muscles. 5-7 minutes of simple exercise will save a man from injury during a more intense load. Important! Gymnastics must be done systematically. Then significant results will be noticeable within a month.

morning exercise

Exercise begins immediately after waking up, when the penis is in an erect position. If the sexual organs are not aroused in the morning, an erection is made independently:

  1. Make the penis bounce.
  2. The number of jumps increases every day, trying to do 10-15% more than last time.
  3. With discomfort and pain, they stop and reduce the load.

Pubic-coccygeal muscle training

Pubic-muscle exercises (Kegel muscles, PC muscles) are performed as follows: the hands are placed between the testicles and the buttocks. Tighten this area, feel the tension in it. This is the Kegel muscle. It is gently squeezed, held for 3 seconds and loosened. Repeat 10 times. For those who have trained the "love area", the intensity of the load is increased: the muscles are maintained in tension for 10 seconds and also relaxed. The number of repetitions remains the same.

holding the ball

To do this exercise, you need a small rubber or plastic ball. In the standing position, the legs are slightly bent at the knees, the ball is placed between them and the gluteal muscles are tense. Try not to put pressure on the ball. Start with 30 times, gradually increase to 250.

Walk on your back

They sat on donkeys, legs stretched forward. The arms are bent at the elbows or even lengthened. In this position, they start moving forward 2 meters, and then backward. The buttocks are moved in turn, trying to make small "steps".

Lift the foot

Lying on your back (preferably on a soft surface), hands are placed along the body. Let's do the following exercise:

  1. Lift your legs and lower them slowly until they hit the floor.
  2. They are held in this position for 10-15 seconds, if pain or discomfort is felt, immediately lower the limb to its original position.
  3. They make 10 visits per day, not forgetting a break to relax.

stone retention

  1. Standing position, hands placed on sides.
  2. The exercise begins with a slight bending of the leg at the knee and at the same time squeezing the gluteal muscles.
  3. For a more effective execution, you can imagine that someone is holding a stone between his legs.

Raise the pelvis

  1. Lie on your back on a hard surface.
  2. The knees are bent, the arms are extended along the body.
  3. Lift the pelvis slowly, without lifting either the legs or arms off the floor.
  4. But they are also slowly returning to their original position.
  5. Repeat 10 times.

Concentration of attention

This exercise aims to control attention and awareness, and is carried out according to step -by -step instructions:

  1. A man sits on the floor, naked or half -naked.
  2. Start imagining intimate moments and caressing the genitals.
  3. He tried not to think of anything but his own feelings.
  4. Thinking of the pleasure he gained, he rubbed himself with the back of his hand.
  5. She only focuses on her own man’s dignity and tries to bring him into an upright position with one thought force.

Lift your knees

  1. They stood with their backs to the wall and tried to take turns raising their knees as high as possible, trying to reach their shoulders.
  2. Posture is maintained straight, without bending the back.
  3. Do it 10 times in 3-4 sets.

Thigh exercises

  1. Lying position on the back.
  2. Lift one leg and begin to rotate the limbs, drawing a large circle.
  3. The legs are returned to their original position and the same is done with the other limbs.
  4. Do this exercise twice a week for 3 sets.


Exercises common to everyone since kindergarten:

  1. Lie on your back, bend your knees.
  2. The fingers are linked at the back of the head.
  3. The legs make movements like riding a bicycle.
  4. The speed and duration of movement is chosen at your discretion.


  1. Standing position, legs spread shoulder -width apart.
  2. The body is lowered until the chest touches the knees.
  3. Jump as much as possible, legs crossed.
  4. Repeat 10 times for 3 sets.

birch wood

  1. Lie on your back on the floor.
  2. Elbows are placed on the floor.
  3. Lift your legs, supporting your waist with the palms of your hands.


It is done while standing, with the arms extended along the body, or with the palms pressed to the wall and slightly tilted forward. His job is to quickly walk in place, without removing your socks from the floor. You have to move for a minute, but at maximum speed.


  1. Lie on your stomach.
  2. They bend the knees and grip the ankles with their fingers (the position can be seen from pictures on the Internet).
  3. They try to bend as much as possible and sway like a boat.
  4. They are held in this position for 30-60 seconds.

To prevent the floor from pressing into the ribs, you need to lay a soft rug or blanket.


  1. Take a lying position - as before the push -up.
  2. Hands and feet straight, palms on the floor.
  3. Pull the knees to the chest.
  4. Pull one leg in turns and return it to the starting position. Then the same action is repeated with the other limbs.
  5. Training begins slowly, gradually accelerating.
  6. Do it 10 times in 3-4 sets.
squat for potential


Squats should be done in the morning in addition to general exercise. The main thing is not to bend and keep your back straight:

  1. The legs are shoulder -width apart.
  2. Without lifting your heels off the floor, squat as low as possible.
  3. The knees during squatting should remain in one place, not move forward or backward.
  4. Perform 20 squats per day, increasing the number of repetitions over time.


  1. They sat on the floor, their legs bent at the knees and spread, covering their legs (photos of the position can be seen on the Internet).
  2. The palms hold the ankles so that they do not rise during exercise.
  3. While doing the exercise, keep your back straight, look in front of you.
  4. They began to gently press their elbows on their knees so that they were touching the floor.
  5. Hold your knees on the floor for a few seconds and then relax.
  6. Over time, the tension in the muscles will stop being felt acutely. Then you can increase the rhythm.
walk in place for potential

Simulation run

You can strengthen the immune system and restore potency by doing the following movements:

  1. Stand with your hands on the wall. Rest your back.
  2. Without lifting your socks off the floor, lift your heels in turns, like skipping.
  3. Move your knees and heels, mimicking a run.
  4. At the same time, the hips and buttocks should not be involved in the process, remain relaxed and move with inertia.
  5. The speed increases gradually.
  6. "Run" for a minute or two in two sets.

Rotate the hula hoop

Pelvic rotation allows you to spread blood in the pelvis, warm up and prepare for the next more intense workout. Standing, legs spread shoulder -width apart, hands placed on sides. Start with 20-30 rounds in each direction, gradually increasing the number of circles to 50-60.


Lying on your stomach, arms stretched forward. Next:

  1. At the same time, they pull the arms forward and slightly upward, and the legs backward and even upward.
  2. Hold for 3-5 seconds and relax.
  3. Hands can be connected or pulled separately.

This is how the muscles that directly affect the prostate gland are trained.

Big step

In a standing position, they begin to walk with hands lowered along the body. During exercise, it is necessary to raise the legs as high as possible, touching the abdomen with the knees. Gymnastic techniques to improve erections are also performed with dumbbells from 2 to 10 kg (all depending on the level of physical fitness).

  1. Hands with dumbbells lowered along the body.
  2. Take one step forward with one foot.
  3. They kneel, trying to keep the load in the starting position.
  4. Then return to the starting position and strike with the other foot.


Lie on your back, bend your knees and stretch them. Feet resting on the floor, hands relaxed. Tighten the internal muscles so that there is a feeling of constriction in the genitals and anus. Hold for a moment and relax. Repeat 10 times. This is one of the most important and useful exercises that restores potential. It can be done at any time of the day, even standing. The more stress you experience, the better. And you can also sit on a bench, spread your shoulders to the side, make sure your back is straight. The body is tilted slightly forward, the hands are placed on the sides. Tighten the groin muscles, let the buttocks relax, linger and relax again. Do 10 repetitions.


  1. Standing position, legs spread shoulder -width apart.
  2. The knees are not bent and tilted forward to reach the palms to the floor.
  3. If a man is inflexible or his stomach is obstructing, touching the floor with your fingers is enough for a start.
  4. Start with 20 slopes, gradually increasing the number to 50.

Crossfit bouncing

  1. Starting a standing position. The legs are shoulder -width apart.
  2. Squat in such a way that the knees touch the chest, and the palms rest on the floor.
  3. They took their legs back, as if they wanted to start a push-up.
  4. They returned to the starting position, pressing their knees to their chests.
  5. From this position, jump as high as possible.
  6. Repeat the complex 10 times with three approaches.

Perform a vacuum cleaner exercise

They sat on a chair and imagined that grain was scattered on its surface. By contracting the pubic-coccygeal muscles, they create a kind of vacuum, seemingly pulling in "handcuffs" like a vacuum cleaner. When done correctly, the gluteal muscles do not contract.

Train your pelvis

In the morning they do the exercise by rotating the pelvis in a circle. At the same time, they try to move the hips in different planes, which will increase blood circulation in the groin and pelvic muscles. You can learn how to draw the figure eight with your pelvis. Indeed, in moments of intimacy, you have to move in a different way. Static (static load) strengthens the muscle and hip joints.

On your knees

Take a crawling position. The hips should be at 90 degrees from the floor. Hands pressed to the floor, turned forward. Inhale shallowly and smoothly move the pelvis towards the heel. When the buttocks reach the heel, sit on the heel, while keeping the arms straight. You should feel tension in your back and lower back. Then return to the starting position and do this exercise three more times. Over time, bring the number of repetitions to ten.


Simple exercises that can be done while lying in bed as soon as you wake up. From a lying position, turn your stomach, place your hands under your shoulders (right - under the right shoulder, left - under the left). Straighten on your hands, form a graceful deflection, lift the buttocks as high as possible and curve the lower back. No need to tilt your head. Socks and chin should stretch in opposite directions. In this position, you need to hold for at least 10 seconds. Breathing should be even, calm, as if inhaling.


  1. They lay on their stomachs, bent their legs at the knees, lifted them and wrapped their arms around their ankles.
  2. When exhaling, lift your legs.
  3. Then lower the legs and relax, balancing the breath.


Classes in Tao techniques help restore physical strength, restore libido, youthfulness and body beauty. Perform the step -by -step exercise as follows:

  1. Fold your hands inside the castle in the center.
  2. Gently stretch the neck down and forward - this helps stretch the ligaments and joints of the spine.
  3. Lower the head down so that the chin is pressed against the neck.
  4. The head and neck are pulled back.

The Tao technique involves four repetitions. Then a standard circular movement of the head is performed.

Power gymnastics

The most effective strength exercises for erections, done in the gym or at home, are:

  1. Squat and press the bench in a supine pose with a barbell.
  2. Pull up the bar.
  3. Deadlift.
  4. Press the bench in a lying pose on your back.

You can increase your potency and general tone by taking sports supplements. They include amino acids, icariin, tribulus, these elements contribute to the improvement of qualitative and quantitative indicators of spermogram and muscle fiber compaction.


  1. Lie on your back, hands behind your head or along your body.
  2. The legs are extended forward and lifted off the floor.
  3. They mimic the movement of scissors by crossing the limbs as they move.
  4. Repeat 20 times in 4 sets.


  1. Position - lying down, fingers intertwined behind the back of the head.
  2. Breathing evenly, body relax.
  3. One leg is lifted up and stretched briefly. Try to straighten it as much as possible and do not strain.
  4. With the legs raised, they depict a circle, gradually increasing the radius.
  5. After 5-7 rounds, lower the legs.
  6. Breathe, repeat the action with the other leg.

Gymnastics doctor

For training, you need a rubber shock absorber with a loop at the end. To improve blood flow, doctors recommend doing classes in the following order:

  1. Fix the device in the middle on any support and insert the foot into the loop.
  2. Move back slightly to pull your knees over your stomach from a prone position.
  3. In this case, it is advisable to hold it with your hands to avoid displacement of the body towards the shock absorber.
  4. Do 5-10 pull-ups in two or three sets.

The potential and practices of the east

Exercises to improve erectile function, videos that are easy to find on the Internet, show posture:

  • Starting position - lying on your back. At the expense of one - they make a "birch" stand, for two - they put their feet behind the back of the head, you can not bend your knees or, conversely, lean on them. Both options have a positive effect on the development of male power.
  • Appropriate and such exercises to improve erections as bridges and bridges "otherwise". You need to lie on your stomach, lift your head and wrap your arms around your ankles. Such a "boat" relaxes the muscles of the spine and stimulates blood circulation in the pelvis.
  • Qigong gymnastics is recognized as simple and effective. You can master the rider's pose. Starting position - standing. The spinal column is straight, the chin is pressed to the chest, the top of the head extends to the sky. At the same time, legs slightly apart, bent. The palms are folded in the boat. The perineum muscles are tense on a deep breath and hold the air at number 10 when counting on its own, then slowly exhale, tensing the thumb.

The suggested classes will be dominated even by men who have previously done physical exercise on you. Morning sex will also help speed up the dynamics, harmony in the relationship, with the partner and yourself, sometimes a sequence to improve erectile function will be useful. This method, with a systematic and responsible approach, will restore men’s health and become a barrier to prostate disease.

Outdoor exercise

A man can choose the following sports:

  1. Run. It is advisable to run 5-7 kilometers twice a week.
  2. Martial arts in nature.
  3. Exercise is a new direction of training on uneven bars, horizontal bars, horizontal bars. You can do push -ups on the road.
  4. Swim in the outdoor pool, reservoir.
  5. Yoga in nature will help you relax and escape from the hustle and bustle of everyday life.

Rules and recommendations

  1. Sports should be practiced without fanaticism. If it is difficult to do some physical exercise, then the rate is reduced, and then the rate increases.
  2. Exercise regularly either at the gym or at home.
  3. Summer is a great time for outdoor sports.
  4. Go to the gym in the winter.

Sports are useful and dangerous for erections

Of all the types of training available, it is desirable to choose:

  1. Run. It has a positive effect on blood circulation in the pelvic organs, stimulates the prostate.
  2. Riding a bike. Increases potency, makes blood flow to the groin. The small seat acts as a full sequence of glands, stimulating the removal of harmful elements from its tissues along with prostate secretions.
  3. Classes in the gym with barbells and dumbbells. Basic exercise contributes to a sudden blood flow to the genitals, and exercise with free weights affects the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all body systems and makes them fully functional.

Even regular walking and long walks give positive results.

Car racing and chess are unlikely to strengthen a man’s sexual potential. Some doctors believe that cycling has a negative effect on the prostate, and therefore on erectile and reproductive ability. Although there is no firm opinion of physicians on this matter.

Proper nutrition

The diet of each man (in the absence of individual contraindications) must include:

  • fish (sea, river), seafood;
  • fresh fruits;
  • red and white meat boiled, stewed, roasted;
  • any nuts;
  • vegetables - pumpkin, celery, peppers, garlic, onions;
  • cereals - buckwheat, rice, oats.


How exercise for potency and sex affects a man’s general condition is obvious. But, like any method of treatment and prophylaxis, it has its limitations and disadvantages. For example, it is important to do the movements correctly. For this, the following are taken into account:

  1. Everyone’s physical fitness is different. If it is difficult to cope with any kind of gymnastics, you should not load yourself through force, want to achieve a positive effect. Everything should happen calmly, according to your ability and strength, otherwise you can endanger your own health.
  2. It’s not worth it to get energized by exercising too often or doing a lot of exercise in one set. Fatigue training will not give results as usual and harmoniously.
  3. Some types of exercise require initial preparation, such as yoga. It is best to start training under the supervision of a coach, and after acquiring basic skills, proceed to classes at home. Otherwise, serious injuries may occur.
  4. It is advisable to think of a sports program in advance and not do exercises at random. You need to be prepared for that: don’t eat at least an hour before training. You should also warm up by doing simple movements that will help circulate the blood and warm up the joints.

Like all complexes that activate blood flow, exercise that increases potency is not recommended for acute inflammatory processes (especially those occurring in the genitourinary system), as well as in the presence of oncological pathology. Otherwise, the pathogenic cells will spread throughout the body, which will worsen the condition. It is better to push power sports for men with joint problems to avoid injury and deterioration of well -being.

Conclusions and comments

  1. I have been doing Kegel exercises for a number of years. The result, in fact, is very good. I also quit smoking and ate fatty foods. Once I lost weight, started a healthy lifestyle and exercised, my potential became stronger. Male, 37 years old.
  2. Every day I start with a 2. 6 km run. I do it at a local stadium, where there is a platform with a street simulator. Once I run my set circle, I do push -ups on uneven bars, pull myself over horizontal bars, and do a "gun". I can’t say that I have reached the heights of outstanding sports in bodybuilding or sexual endurance. But the charge of cheerfulness and energy I get is not small. If before I went up to the office like a tortoise, always wanted to sleep and drink a liter of coffee to somehow complete work assignments, now in the morning I am cheerful, my mood is very good, the world is sparkling with new colors. Yes, and libido has increased, which I am very happy. Male, 40 years old.
  3. I know that stretching, biceps swinging, breathing techniques help to lose weight, strengthen erections and increase potency. But I haven’t been friends with sports since childhood. I recently had acute prostatitis. Doctors advise to avoid energy and adhere to bed rest. I feel like it’s completely invalid. As soon as he recovered, he signed up for the gym, quit smoking. Now I feel quite normal and calm. Male, 31 years old.

It is not worth relying solely on physical education with weak potential. The above exercises can really improve blood circulation in the pelvic area, increase testosterone levels in the body. However, an integrated approach helps achieve significant improvements in erectile function, including vitamin intake, rejection of addiction, and proper nutrition. If the problem lies in the disease, it is necessary to carry out full treatment with the use of medicine, folk, manual, physiotherapy.