The 34 best physical exercises to increase potency in men at home

Men's sexual health depends on many factors: the frequency of sexual contact, nutrition, lifestyle. Physical activity is far from the last place on this list. A sedentary lifestyle is known to cause congestion in the pelvic area, leading to the development of genitourinary diseases and disorders, including erectile dysfunction. Power exercises will help deal with these problems, increase the erection and help prolong intimacy.

power exercises

The benefits of exercise

A man can have problems in bed at any age. A single misfire does not yet indicate the development of impotence. The reasons for failure may be hidden in stress, excitement, overwork, recent illness, inappropriate environment, prolonged abstinence. But if this happens regularly, then he should reconsider his attitude towards health and visit a doctor. Another contributing factor is being overweight. Often in men with an abdominal type figure, the internal organs are displaced due to fat deposits. The circulation of the genital organs is disturbed, the work of the heart, liver, stomach and pancreas suffers. There are frequent headaches, diabetes mellitus, persistent hypertension develops.

And also fat cells contribute to the production of the female hormone estrogen, the excess of which negatively affects libido and potency. Exercises to increase potency in men that are done at home should be included in the daily routine of the stronger sex that has passed the milestone of 40 years. Then the chances of finding yourself in an unpleasant situation will be much less. Also, a healthy lifestyle increases the chances of longevity. Physical activity has a positive effect on potency due to:

  1. Increase the level of testosterone in the bloodstream. It is a male sex hormone produced in the adrenal cortex and the testicles. Strength exercises contribute to its active production.
  2. Improved lymphatic flow. Lymph stagnation leads to tissue inflammation, which leads to erection problems.
  3. Maintain a normal psychological state. Charging in the morning will invigorate, give energy and strength, improve mood.
  4. Strengthening of blood circulation. Active training 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 constantly perform exercises to improve power, working to increase the load, you can get rid of such a group of symptoms as:

  • lethargy of the member in the process of intercourse;
  • lack of morning erection;
  • low testosterone levels and decreased sexual desire;
  • premature ejaculation;
  • weak orgasm.

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

The best complex gymnastics to increase and improve power

In addition to general physical exercise, it is necessary to perform 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 arousal and strong potency. Any workout should start with a warm up. Turn your head, arms, hips, squat, lean forward, backward and sideways. This will help stretch your joints, disperse blood, and warm up your muscles. 5-7 minutes of simple exercises will save a man from injury during more intense loads. Important! Gymnastics should be done systematically. Then a significant result will be noticeable in a month.

morning exercise

The exercises begin immediately after waking up, when the penis is erect. If the sexual organ is not excited in the morning, an erection is created independently:

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

Training of the pubic-coccygeal muscles

Training of the pubic-muscular muscle (Kegel muscles, PC muscles) is carried out as follows: the hand is placed between the testicles and the buttocks. Tense this area, feeling tension in it. This is the Kegel muscle. Slowly squeeze, hold for 3 seconds, and relax. Repeat 10 times. For those who have trained the "love zone", the intensity of the load increases: the muscle remains tense for 10 seconds and also relaxed. The number of repetitions remains the same.

holding the ball

To perform this exercise, you will need a small rubber or plastic ball. In a standing position, the legs are slightly bent at the knees, a ball is placed between them, and the gluteal muscles are strained. Try not to press the ball. Start with 30 times, gradually increasing to 250.

walk on buttocks

They sit on the ass, legs stretch forward. The arms are bent at the elbows or also extended. In this position, they begin to move forward 2 meters, and then back. The buttocks move in turn, trying to make the "steps" small.

leg raises

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

  1. Raise your legs and slowly lower them until they touch the ground.
  2. They are held in this position for 10-15 seconds, if you feel pain or discomfort, immediately lower the limbs to their original position.
  3. They make 10 daily visits, without forgetting the breaks for rest.

stone retention

  1. Standing position, hands rest at the sides.
  2. The training begins with a slight bending of the legs at the knees and at the same time tightening the gluteal muscles.
  3. For more effective execution, you can imagine that a person is holding a stone between his legs.

lifting the pelvis

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

concentration of attention

These exercises are aimed at controlling attention and awareness, and are carried out according to the step-by-step instructions:

  1. A man sits on the ground, naked or semi-naked.
  2. He begins to imagine intimate moments and caresses his genitals.
  3. He tries not to think about anything but his own feelings.
  4. Thinking of the pleasure she gets, she caresses herself with the back of her hand.
  5. She concentrates only on his own masculine dignity and tries to make him erect with a force of thought.

knee raise

  1. They stand with their backs to the wall and alternately try to raise their knees as high as possible, trying to reach their shoulders.
  2. The posture is kept straight, without bending the back.
  3. Perform 10 times in 3-4 series.

groin exercises

  1. The position is lying face up.
  2. Raise one leg and begin to rotate the limb in large circles.
  3. The leg is returned to its original position and the same is done with the other limb.
  4. Do this exercise twice a week for 3 sets.


A familiar exercise for everyone from kindergarten:

  1. Lie on your back, bend your knees.
  2. The fingers are intertwined behind the head.
  3. The legs perform movements similar to riding a bicycle.
  4. The speed and duration of the movements are chosen at your discretion.


  1. Standing position, feet shoulder-width apart.
  2. The body is lowered so that the chest touches the knees.
  3. Jump as high as you can, cross-legged.
  4. Repeat 10 times for 3 sets.


  1. Lie on your back on the floor.
  2. The elbows rest on the ground.
  3. Raise your legs, supporting your waist with the palms of your hands.


It is done standing, with the arms extended along the body, or with the palms of the hands against the wall and slightly bent forward. The task is to quickly walk on the spot, without removing the socks from the ground. You need to move for a minute, but with maximum speed.


  1. Lie on your stomach.
  2. They bend their knees and grab their ankles with their fingers (the position can be seen in the image on the Internet).
  3. They try to bend the body as much as possible and swing like a boat.
  4. They remain in this position for 30-60 seconds.

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


  1. Take a lying position, as before push-ups.
  2. Arms and legs are straight, palms on the ground.
  3. Pull your knees towards your chest.
  4. Pull one leg in turn and return it to the starting position. The same action is then repeated with the other member.
  5. The exercise starts slowly, gradually speeding up.
  6. Perform 10 times in 3-4 series.
squats for power


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

  1. Legs shoulder width apart.
  2. Without lifting your heels off the ground, squat down as low as possible.
  3. The knees during the squat should remain in one place, not move forward or backward.
  4. Perform 20 squats daily, increasing the number of repetitions over time.


  1. They sit on the floor, their legs are bent at the knees and spread apart, closing their feet (the photo of the position can be seen on the Internet).
  2. The palms support the ankles so that they do not rise during training.
  3. During the exercise, keep your back straight, look straight ahead.
  4. They begin to slowly press their elbows onto their knees so that they touch the ground.
  5. Keep your knees on the ground for a few seconds, then relax.
  6. Over time, the tension in the muscles will cease to be felt acutely. Then you can pick up the pace.
walk in place for power

simulated race

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

  1. Stand with your hands on the wall. Relax your glutes.
  2. Without lifting your socks off the ground, alternately raise your heels, as if you were jumping.
  3. Move your knees and heels, simulating a race.
  4. At the same time, the hips and buttocks should not be involved in the process, remaining relaxed and moving by inertia.
  5. The speed gradually increases.
  6. "Run" for a minute or two for two sets.

Spin the hula hoop

The rotation of the pelvis allows you to disperse the blood in the pelvis, warm up and prepare for the next more intense exercises. Stand with your legs shoulder-width apart, hands resting by your sides. Start with 20-30 turns in each direction, gradually increasing the number of circles up to 50-60.


Lie on your stomach, with your arms stretched out in front of you. Plus:

  1. At the same time, they pull the arm forward and slightly up, and the legs back and up as well.
  2. Hold for 3-5 seconds and relax.
  3. The hands can be connected or pulled separately.

This trains the muscles that directly affect the prostate gland.

Big step

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

  1. Hands with dumbbells are lowered along the body.
  2. 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 lunge with the other leg.


Lying on your back, bend your knees and spread them apart. The feet rest on the floor, the hands are relaxed. Squeeze the internal muscles so that there is a feeling of constriction in the genital area and anus. Hold on for a few seconds and relax. Repeat 10 times. This is one of the most important and useful exercises that restore potency. It can be done at any time of the day, even standing up. The more stress you have, the better. And you can also sit on a stool, spread your shoulders to the sides, keep your back straight. The torso is slightly tilted forward, the hands rest at the sides. Tighten your groin muscles, leaving your buttocks relaxed, relax and relax again. Do 10 repetitions.


  1. Standing position, feet shoulder-width apart.
  2. The knees do not bend and lean forward to reach the palms of the hands to the ground.
  3. If a man is inflexible or his stomach is in the way, touching the ground with the fingers is enough to start.
  4. Start with 20 earrings, gradually increasing the number to 50.

bounce crossfit

  1. Standing starting position. Legs are shoulder width apart.
  2. Squat down so that your knees touch your chest and your palms rest on the floor.
  3. They bring their legs back, as if they wanted to start a push-up.
  4. They return to the starting position, pressing their knees to their chest.
  5. From this position, jump as high as possible.
  6. Repeat the complex 10 times with three approaches.

Performing vacuum cleaner exercise

They sit on a chair and imagine that cereal is spread across its surface. By contracting the pubic-coccygeal muscle, they create a kind of vacuum, as if sucking up the "pimples" like a vacuum cleaner. When done correctly, the gluteal muscles do not contract.

train your pelvis

In the morning they do exercises by turning the pelvis in a circle. At the same time, they try to move the hips in different planes, which will improve blood circulation in the groin and pelvic muscles. You can learn to draw a figure eight with your pelvis. In fact, at the moment of intimacy, you have to move in different ways. Static (static loads) strengthens the joints of the muscles and hips.

on knees

Take a position on all fours. The hips should be at 90 degrees to the ground. Hands pressed to the ground, turned forward. Inhale shallowly and gently roll your pelvis toward your heels. When your buttocks reach your heels, sit back on your heels, keeping your 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 up to ten.


A simple exercise that can be done lying in bed immediately after waking up. From a lying position, turning on your stomach, place your hands under your shoulders (right - under the right shoulder, left - under the left). Straighten up on your hands, form a graceful deflection, lifting your buttocks as high as possible and arching your lower back. No need to bow your head. The socks and the chin should be stretched in opposite directions. In this position, you must hold for at least 10 seconds. Breathing should be even, calm, as if you were drinking.


  1. They lie on their stomachs, bend their legs at the knees, raise them up and wrap their arms around their ankles.
  2. As you exhale, raise your legs.
  3. Then lower your legs and relax, balancing your breath.


Taoist technique classes help restore physical strength, restore libido, youth and beauty of the body. Do the exercise step by step as follows:

  1. Fold your hands in the castle at the navel.
  2. Slowly stretch your neck down and forward; this helps stretch the ligaments and joints of the spine.
  3. Lower your head down so that your chin is pressed against your neck.
  4. The head and neck are thrown back.

The Tao technique involves four repetitions. Then standard circular movements of the head are performed.

power gymnastics

The most effective strength exercises for erection, which are performed in the gym or at home, are:

  1. Squats and bench press in a lying position on your back with a barbell.
  2. Dominated on the bar.
  3. Dead weight.
  4. Bench press in a lying position on your back.

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

Pair of scissors

  1. Lie on your back, with your hands behind your head or along your body.
  2. Legs extend forward and lift off the ground.
  3. They mimic the movement of scissors by crossing their limbs as they move.
  4. Repeat 20 times in 4 series.

white hair

  1. Position: Lying down, fingers interlocked behind the back of the head.
  2. Breathing is even, the body is relaxed.
  3. One leg is raised and briefly lags behind. Trying to smooth it as much as possible and not to strain.
  4. With their foot raised, they describe circles, gradually increasing the radius.
  5. After 5-7 laps, lower the leg.
  6. Breathing, repeat the action with the other leg.

doctor gymnastics

For training you will need rubber shock absorbers with loops on the ends. To improve blood flow, the doctor recommends conducting classes in the following sequence:

  1. Attach the device in the middle to any stand and thread the feet into the loops.
  2. Roll back a short distance to bring your knees toward your stomach from a prone position.
  3. In this case, it is recommended to hold it with your hands to prevent the displacement of the body towards the shock absorber.
  4. Do 5 to 10 pull-ups in two to three sets.

Oriental power and practices

Exercises to improve erectile function, videos of which are easy to find on the Internet, show poses:

  • Starting position: lying on your back. At the expense of one, they make a "birch" position, for two, they put their legs 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.
  • Suitable exercises and such to increase the erection as the bridge and the "vice versa" bridge. You should lie on your stomach, raise 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 easy and effective. You can master the horseman's pose. Starting position: standing. The spine is straight, the chin is pressed to the chest, the top of the head is stretched skyward. At the same time, the legs are slightly apart, bent. Palms are folded in a boat. The muscles of the perineum tense in a deep breath and hold the breath at number 10 when counting to oneself, then exhale slowly, tensing the thumbs.

The proposed classes will be mastered even by the man who was previously with physical exertion on you. Morning sex will also help accelerate the dynamics, harmony in relationships, with your partner and with yourself, sometimes a massage will be useful to improve erectile function. These methods, with a systematic and responsible approach, will return men's health and become an obstacle to prostate diseases.

outdoor workouts

A man can choose the following sport:

  1. Run. It is recommended to run 5-7 kilometers twice a week.
  2. martial arts in nature
  3. Workout is a new direction of training on uneven bars, horizontal bars, horizontal bars. You can do push-ups on the street.
  4. Swimming in open-air pools, reservoirs.
  5. Yoga in nature will help you relax and get away from the hustle and bustle of everyday life.

Rules and recommendations

  1. Sport should be practiced without fanaticism. If it is difficult to perform any physical exercise, then the pace is reduced and then the pace is increased.
  2. Train regularly either in the gym or at home.
  3. Summer is a great time for outdoor sports.
  4. Go to the gym in winter.

Useful and harmful sports for the erection.

Of all the existing types of training, it is desirable to prefer:

  1. Run. It has a positive effect on blood circulation in the pelvic organs, stimulates the prostate.
  2. A bike ride. Improves potency, makes blood flow to the groin. The small seats act as a complete massage of the gland, stimulating the elimination of harmful elements from its tissues along with prostatic secretion.
  3. Classes in the gym with barbell and weights. Core training contributes to a strong flow of blood to the genitals, and exercises with free weights affect the synthesis of sex hormones.
  4. Yoga stabilizes the activity of all body systems and makes them work at full strength.

Even ordinary walks and long walks give a positive result.

Auto racing and chess are unlikely to enhance male sexual potential. Some doctors believe that cycling has a negative effect on the prostate and therefore on erectile and reproductive capacity. Although there is no unequivocal opinion of medical specialists on this matter.

proper nutrition

The diet of each man (if there are no individual contraindications) should include:

  • fish (sea, river), shellfish;
  • fresh fruit;
  • stewed, boiled, baked red and white meats;
  • any nut;
  • vegetables: pumpkin, celery, bell pepper, garlic, onion;
  • cereals - buckwheat, rice, oatmeal.


It is already clear how exercises for potency and sex affect the general condition of a man. But, like all treatment and prophylactic methods, it has its limitations and disadvantages. For example, it is important to perform the movements correctly. For this, the following points are taken into account:

  1. Everyone's physical condition is different. If it is difficult to cope with any kind of gymnastics, you should not forcefully charge, with the desire to achieve a positive effect. Everything must be carried out calmly, to the best of his ability and strength, otherwise you can harm his own health.
  2. It doesn't pay to be enthusiastic about exercising too often or doing too many exercises in one set. Exhausting workouts will not give the same result as regular and harmonious ones.
  3. Some types of training require prior preparation, such as yoga. It is better to start practice under the supervision of a coach, and after acquiring the basic skills, move on to classes at home. Otherwise, serious injury may occur.
  4. It is advisable to think about a sports program in advance and not to do exercises randomly. You must prepare for it: do not eat at least an hour before training. You should also warm up with simple movements that help disperse the blood and warm up the joints.

Like all complexes that activate blood flow, exercises that increase power are not recommended in acute inflammatory processes (especially those that occur in the genitourinary system), as well as in the presence of oncological pathologies. Otherwise, the pathogenic cells will spread throughout the body, which will greatly aggravate the situation. It is better to refuse strength sports for men who have joint problems in order to avoid injuries and deterioration of well-being.

Conclusions and reviews

  1. I have been doing Kegel exercises for several years. The result was, and even very good. I also stopped smoking and eating fatty foods. As soon as I lost weight, started to lead a healthy lifestyle and exercise, my potency got stronger. Male, 37 years old.
  2. Every day I start with a 2. 6 km run. I do it in the local stadium, where there is a stage with street simulators. As soon as I run my prescribed circles, I do push-ups on the uneven bars, get up on the horizontal bar, and execute the "pistol. "I can't say that I have reached outstanding sporting heights in bodybuilding or sexual stamina. But the charge of liveliness and energy that I receive is not small. If earlier I used to go up to the office like a turtle, constantly wanted to sleep and drank liters of coffee to somehow solve work tasks, now in the morning I am cheerful, my mood is excellent, the world shines with new colors. Yes, and the libido has increased, for which I am incredibly happy. Male, 40 years old.
  3. He knew that stretching, bicep rolling, and breathing techniques help lose weight, strengthen erections, and increase potency. But I haven't been a friend of sports since childhood. I recently had acute prostatitis. The doctor advised to avoid exertion and adhere to bed rest. I felt like a complete invalid. As soon as he recovered, he joined a gym, quit smoking. Now I feel relatively normal and calm. Male, 31 years old.

It is not worth relying solely on physical education with a weakened potency. The above exercises can really improve blood circulation in the pelvic area, increase testosterone levels in the body. However, an integrated approach helps to achieve a significant improvement in erectile function, including the use of vitamins, the rejection of addictions, and proper nutrition. If the problem lies in diseases, it is necessary to carry out a full treatment with the use of medicinal, folk, manual physiotherapy.