Power increase: the best exercises at home.

Power exercises at home are aimed at improving erection, prolonging sexual intercourse, eliminating unpleasant symptoms that are accompanied by various diseases and direct causes of erectile dysfunction. All exercises must be performed strictly following the instructions.

Why do you need exercises for power?

The first point inextricably linked to a normal erection is that during exercise the production of testosterone (the most important sex hormone) is activated. Furthermore, thanks to exercises specially designed for power, you will be able to achieve the following results:

• Blood circulation in the pelvic organs is accelerated.Thanks to which the cavernous bodies of the penis fill with blood (physical activity forces the cardiovascular system to function normally).
• It eliminates tension in the spine and muscles.Which is often the cause of impotence.
• The muscular system of the perineal area is strengthened.And other organs of the genitourinary system: muscles are directly involved in maintaining erection, urinary fluid and feces (prostatitis is often accompanied by such symptoms).
• The swelling of the tissue disappears.What prevents you from fully performing sexual relations. This is achieved due to the fact that lymph is dispersed throughout the body.
• The mood improves and depression disappears.Since exercise neutralizes adrenaline and favors the synthesis of hormones that increase joy (serotonin, endorphins).
• The man gains self-confidence.Because it forms a beautiful figure.
• The coccygeus-pubic muscle becomes elastic and elastic.The second name is Kegel muscles, which are responsible for the functioning of the reproductive system and the stability of the penis during arousal.
• Metabolism is restored throughout the body.Which promotes weight loss.
• Energy appears.Increases performance and endurance in bed. Fatigue decreases, which increases sexual desire.

Exercises to improve potency are recommended not only to men with erectile dysfunction, but also to the following people:

• whose age has exceeded 35 years (the erection may weaken due to age-related changes);
• leading a sedentary lifestyle (congestion occurs in the pelvic organs, which threatens impotence);
• truck drivers, taxi drivers, office workers and other men whose work involves a sedentary lifestyle;
• smokers and those who drink alcohol and drugs.

Rules for performing exercises for the genital organ.

The most important requirement is the regularity of training and a strict schedule. Without these factors there will be no result. But there are other rules that you should pay special attention to:

• "pumping" the penis should begin immediately after waking up, before getting out of bed; for this, a sufficiently erect penis (which usually happens in the morning) is forced to jump several times, but not sharply, but with smooth movements;
• keep a diary of your own achievements: write down the time, date, number and types of exercises (in a couple of months you will be surprised by the results you managed to achieve, which will motivate you even more);
• pay attention to the sensations during training: you should not feel pain or discomfort;
• Start classes with a minimum number of approaches, but gradually increase the pace.

If in the morning the penis does not rise on its own, immediately consult a specialist, as this is a sign of a serious illness.

Exercises to quickly increase power.

The complex is designed to significantly improve potency before sexual intercourse and accelerate the onset of erection. This is achieved by accelerating blood flow to the pelvic organs. What do we have to do:

• Sumo squats.Another name is plié, it is performed in the initial stages without load, then with weights. Stand up straight, point your toes to the sides and keep your back straight. Slowly lower yourself until your thighs are parallel to the floor.
  Hold for 2-3 seconds and stand up. Number of repetitions – from 5 times. Monitoring correct execution: the man feels tension in the groin and ligaments.

• Butterfly-1.Sit on a flat surface of the floor, turn your legs to the sides, but leave your feet together. To do this, hold your limbs with your palms. Raise your knees up and down. Practice for up to 2 minutes.

• Butterfly-2.Take a lying position, spread your bent limbs in different directions. Bring your heels together and grab your legs from above with your hands. Inhale - bring your knee joints together, exhale - open them again. Do it 3 times or more.

• Squeezing the ball.It is done sitting or standing (as appropriate). Take a ball whose diameter does not exceed 20 cm, place it between your knees and start squeezing. The number of presses is 30 to 40 times.

The same exercises are used in complex therapies for erectile dysfunction.

simple exercises

This category includes activities that many know about in school, as well as those that are very easy to do. Despite its simplicity, the training is very effective. Complex classes consist of the following elements:

• Bicycle.In a lying position, bend your legs, imitate the actions as when pedaling a bicycle. The duration of the exercise is at least 1 minute. Important: change the speed.

• Vertical scissors.Starting position (IP), as in the previous case, but hanging weights on the ankles. Raise your legs alternately up and down.

• Horizontal scissors.When performing, lie on your back and place your hands under your tailbone, palms facing down. Extend your legs to the sides and bring them together, placing them one on top of the other. The number of repetitions is 6 to 12 times.

• Plank.Lower yourself to the floor with your stomach down. Rest your arms from your palms to your elbows and feet (toes). Keep your torso straight in this state. Be sure to tighten your abdominal muscles for a count of 22 to 25 seconds (count slowly to these numbers).

• High pass.Adopt a straight posture, raise your limbs one by one to the maximum possible height, bending them at the knees. The duration of the training is 1 to 3 minutes.

• Reverse bridge.Lie on your back, your spine should be straight, tilt your shoulders, keep your upper limbs along the body, and bend your legs. Lift your hip area off the floor, hold for 2 to 4 seconds, and lower it to the starting position. The number of repetitions is 18 to 20 times.
  Do not bend your lumbar spine, keep it as straight as possible and try to pull your knees forward, tensing your groin muscles. Having reached the top point, spread your legs in different directions.

• The frog is dynamic and static.Assume a knee-elbow position with your knees wider than your shoulders. Pull each limb 8 to 10 times toward your stomach.
  In the second option, lie completely face down, separate your hips and maintain this state for up to 30 seconds.

• Climber-climber.IP: go down on your stomach, rest your elbows and fingers of the lower extremities on the floor, raise your body. Bring your knees one by one to the abdominal muscles area. Try to point your hips inward.
  In subsequent executions, turn your hips in the opposite direction, that is, outwards. The number of repetitions is 12 to 20 times.

• Walking sitting.Squat on your buttocks with your legs extended forward and straight, and your hands on your hips. First move one leg forward and then the other. Push with the muscles of your buttocks. Take 20 steps and do the same in the opposite direction (walking backwards).

• Pelvic rotations.Stand straight with your feet slightly wider than your shoulders. Place your palms on your waist. Start rotating only your pelvis, but don't use your neck and shoulders, leave them still. Twist first in one direction and then in the other direction, 25 times.

• Raising the pelvis.Take a lying position, stretch your arms to the sides. Bend your knees slightly and place your feet on the floor. Raise/lower your pelvic area with gentle movements up to 10 times.

• Pelvic lunges.Stand straight, place your palms on your sides. Make a sharp lunge forward with your pelvis and return to the starting position. The number of repetitions is 12 to 15 times.

• Birch.Take a lying position, raise your straight legs vertically so that they are completely perpendicular to the floor surface. Place your palms on your lower back and rest your elbows on the floor. Raise your body and hold for 20-25 seconds. Repeat up to 8-10 times.
  Do not strain the cervical spine; must be relaxed.

• Ring.Lie on your stomach, bend your knees, raise them and at the same time hold your ankles with your palms. Bend as far as flexibility allows. Hold the position for 25-28 seconds. Repeat up to 10-15 times.

• Udiyadna.Stand straight, feet shoulder-width apart (never wider), with palms on the front of your thighs. Exhale strongly and at the same time tilt your torso slightly down and forward, bend your knees slightly. Pull your stomach in tightly, squeeze your anus muscles. Stand up again. Do this up to 18-20 times.

Power exercises can be performed sitting in a chair. This is especially useful for those men who engage in sedentary activities. How to carry out the complex:

1. Stretch your spine, place your feet side by side.
2. Move as if you were walking with your glutes back and forth (on the surface of the chair).
3. Exhale deeply, contracting your diaphragm at the same time. Hold this for 25-30 seconds, relax. Repeat 4-5 times.
4. Place your palms in front of your chest, turn your body to the left and then to the right, keeping your spine straight.
5. Wrap your arms around the back of the chair and raise your legs horizontally to the floor. Perform movements similar to the "Scissors" exercise.
6. While sitting, bring both knees toward your chest. In the initial stages, hold onto the chair with your hands.

Kegel exercises

The complex is aimed at training the coccygeus-pubic muscle, which is responsible for the state of erection: strength and duration. The Kegel gynecologist has developed a series of exercises, but the basis is the following:

1. Perform the urination procedure.
2. Position yourself lying, sitting or standing.
3. Squeeze the Kegel muscle for 5 seconds and then release it immediately.

Number of repetitions of 10 times. As you continue to exercise, increase the time you tense the muscle to 50 seconds.

There are other exercises:

• Elevator.Contract the Kegel muscle for 1 second and relax immediately. The next compression is 2 seconds, etc. , maximum: press and hold for up to 5 seconds.
• Raising the limbs.Lie on your back, bend your legs at the knee joints and bring them together with your hands. Pull your knees toward your chest, but do not lift your shoulders off the floor. Raise your legs and return to IP.
• Exercise for prostatitis.Take a prone body position and bend one leg at the knee. Start tensing and relaxing the pubococcygeus muscle up to 10 times. Repeat the manipulations with the other leg.
• To improve erection in case of inflammation of the genitourinary system.Lie on your back, bend your knees, and place your feet on the floor. Support your lower abdomen with one hand and your glutes with the other. In a rhythmic rhythm, clench and release the muscle up to 15 times.
• Reverse Kegel.Performed after mastering the basic technique. Squeeze the muscle as if you were passing urine. Do this tension for up to 4 seconds, then relax. Repeat up to 10-15 times.
• Muscles of the anus.Useful for erectile dysfunction. Simply squeeze and relax your anal muscles 10 to 20 times.
• At the end of the complex.Lie face down, place your hands under your shoulders, and place your feet so that your toes rest on the floor. Raise yourself on your arms, stretching them completely and bending your spine in the lumbar region.
  Tense your pelvic muscles and perform up to 5 frictions, as during sexual intercourse. Set for 15-20 seconds, return to IP.

The most important thing in Kegel exercises is to determine exactly where the pubococcygeus muscle is and tighten it. To do this, do the following:

1. Go to the bathroom and start urinating.
2. Try to stop the flow of urine by performing squeezing movements. You will definitely feel the muscle as soon as the flow of urinary fluid stops.

The same can be done with an erect penis.

More detailed information about the technique in this video:

Powerful moves

Strength training in a short time accelerates microcirculation in the body, forcing blood to fill the corpora cavernosa of the genital organ. For the muscles of the male genitourinary system with erectile dysfunction, 4 main exercises are used.

First - leg presses:

1. Sit on the exercise machine.
2. Spread your legs wide apart so that most of the tension goes to the inner thighs, which will quickly increase blood flow.
3. Press while exhaling.
4. As you inhale, return to the starting position.

Second - squats with weights:

1. Stand straight with your feet wider than shoulder width apart (the wider your feet, the better the effect).
2. Take 2 dumbbells, a kettlebell or other weight in your hands.
3. Squat down with your legs apart so that your back is perfectly straight. Otherwise, the risk of spinal injuries increases.
4. Do 10 short presses.
5. Squat with your legs together.
6. Repeat the manipulation.

Third – bringing the limbs together:

1. Sit on the machine with your legs together.
2. Separate the limbs.
3. Bring it back together, but not completely (leave a space between your knees of at least 5-7 cm).

Fourth – pull-ups on the horizontal bar:

1. Place your palms around the bar.
2. Tighten all the muscles in your lower torso.
3. Bend or bend your knees in half.
4. Hold for 1-2 seconds.
5. Stretch your limbs forward.
6. Hold the position for 3-4 seconds.
7. Accept IP.

Perform strength training 8 to 15 times.

Cardio workout

Such exercises are aimed at strengthening the walls of blood vessels, normalizing the functioning of the cardiovascular system and thus improving general blood circulation and, in particular, blood flow to the pelvic organs, which are responsible for the degree of erection.

Pay attention to the main requirement: you cannot deplete the body, otherwise the stress hormone cortisol will begin to be produced, which is a direct enemy of potency.

The training complex consists of the following exercises:

1. Do a standard warm-up.
2. Do strength training for 20-35 minutes.
3. Perform cardiovascular movements for 20 to 30 minutes.

Rules of cardiovascular training:

• go for a run: if you do it in the morning, the number of platelets increases, so the viscosity of the blood increases; if you do it at night, platelets and viscosity decrease (it is better to run in the morning);
• The best choice of cardiovascular equipment for increasing power is a stepper, and it is important to turn your socks slightly outward when performing the exercise;
• Optimal exercises are walking for 15 to 25 minutes three times a day and jumping rope for 10 minutes;
• additional training: cycling, swimming in the pool, rowing for 30 minutes 3-4 times a week.

erectile training

The best option to improve potency is to directly train the male sexual organ. To do this, special techniques have been developed that improve local blood circulation, stretch blood vessels and even increase the length and diameter of the penis.

The most effective exercises:

• Jelqing.Warm the penis with warm hands (water, massage), lubricate it with lubricant and bring it to a maximum erection of 70%. Hold the organ at the base with your index finger and thumb as if it were a closed ring.
  Stretch your fingers from the base to the end of your head at a slow pace (this will take 3 to 4 seconds). Change hands. The number of approaches with each limb is 10 to 15 times.

• Traction technique.There are many ways, but the following actions are considered basic training: wrap your hand around the penis at the base of the head, stretching it forward, turn first to the left, then to the right, up and down. The duration of a focus is 30 to 35 seconds.

• Penis tension.In the morning, before going to the bathroom or when the organ is in an erect state (70-80%), tense the groin muscles, then try to raise the penis even higher, and then relax it.
  Start the exercises with 5 lifts, but when you can do it more than 30 to 40 times, start fixing the organ in the elevated position for 2 to 10 seconds.
• Suspension.Bring your penis to an erect state. Hang a towel over it, hold it for 2-3 seconds at first, but gradually increase the time.

Yoga for male potency

Yoga techniques have long been used to improve male potency. It includes both physical activity and breathing techniques. Yoga is based on static tension, that is, fixing the organs in one position, due to which the blood supply to the genitourinary system becomes powerful.

The simplest yoga exercises for beginners:

• Bow posture.Lie face down with your arms above your head and feet on the floor. Raise your legs and bring your hands together behind you. Hold for 3 seconds, return to IP.

• Cobra posture.Lie on your back, place your palms on the floor, raise your torso, arch your back as much as possible, and lean your head back. Straighten your elbows. Hold the position for 3 seconds.

• Plow posture.Lie on your back, with your arms along your body. Slowly raise your legs, lowering them to the opposite side, that is, behind your head. Hold for 5 seconds.
  If you find it difficult to perform the exercises at first, support your lower back with your hands.

• Boat posture.A familiar school exercise. Lying face down, at the same time slightly raise all limbs and stretch them: arms forward and legs back. Hold for 10 seconds. A slight sway is acceptable.

Pay attention to your sensations: you should feel tension in the muscular system. If this is not the case, then the yoga exercises are not being performed correctly.

Exercises according to Bubnovsky.

Sergey Bubnovsky is a doctor specializing in physiotherapy. To increase power, he recommends the following basic exercise:

1. Buy a rubber damper. Attach it to any object (door handle, solid table/cabinet legs, etc. ). Sit on the floor so that the object is approximately at the level of your perineum.
2. Lie on your back and insert your feet into the special loops. Start separating them and moving them.
3. Roll onto your left side and remove the loop from your left leg. Attach the other side of the expander to the door handle, forcefully lift your right leg and lower it back down.
4. Do the same with the other limb.

Perform the exercise with gentle movements.

Qigong for masculine strength

The technique came to us from the East, it is based on breathing exercises. The complex consists of 2 main exercises to eliminate erectile dysfunction:

#1:

1. Lying on your back, cross your legs and extend your arms along your body.
2. Inhale deeply and then lift your back and glutes. In this case, the back of the head and shoulders should remain on the floor.
3. Raise one leg and place the other heel on the ground.
4. Hold for 3-5 seconds, return to starting position (as you exhale).
5. Change legs.

No. 2:

1. Lie on your back, stretch your arms and legs.
2. Bend one limb at the knee joint and place your foot on the floor. The second remains flat.
3. Raise your straight leg with a gentle inhalation. Hold the position for 4 seconds. Down it.
4. Repeat the movements with the other leg.

If it is immediately difficult to lift the limb, use a towel to help you lift the limb.

Breathing exercises for power.

Not only Eastern medicine is famous for breathing exercises. Our experts suggest performing the following exercises every day to improve power:

• Metronome.Starting position: lying on your back with knees bent and feet wide apart, resting on the floor. Take a deep breath and simultaneously turn one knee inward. Try to get it as close to the ground as possible. Exhale and return to IP.
  Repeat with the other limb. The number of approaches is 10 times.

• Spring.Sit on a hard chair, straighten your back and place your arms straight in front of you with your elbows bent. Breathe hard and strong and immediately tense the muscles of the anus and buttocks and clench your palms into a fist. Relax as you exhale slowly.
  The number of approaches is 24 times. Each approach consists of 4 inhalations and exhalations and pauses in a relaxed state (also 4 seconds).

• Pelvic lift.Lie on your back, bend your knees. As you inhale, raise your lower body, leaning on your legs. At this time, tighten the muscles in the pelvic area. Lower yourself as you exhale. Repeat the tension 8 times, pause for 3 seconds.

An obligatory rule is that underwear should be very loose, but it is better to perform breathing exercises naked.

Squats according to Strelnikova

The training is used by men who have abstained from intimacy for a long time. Squats, developed by doctor Strelnikova, aim to exercise the muscles of the genitourinary system and activate the functioning of the prostate gland.

Squat Features:

1. Having assumed a straight position, place your arms along your body.
2. Position your legs so that the distance between them is 2-3 cm narrower than your shoulders.
3. Breathe and immediately squat down so that the load falls on your toes. At the same time, spread your knees slightly to the sides.
4. Exhale and stand up sharply, shifting your body weight to your heels.
5. For the second and subsequent squats, contract the muscles in your legs and glutes.

Repeat the exercise for up to 12 sets. Between them, take 3 breaks of 3-4 seconds.

Payment for people over 50 years of age

It is important for men who have turned 50 to engage in physical activity to improve power. Optimal types of training for this age category:

• cardio classes;
• Kegel exercises;
• yoga;
• breathing exercises;
• simple exercises without weights.

Be sure to take into account the state of the cardiovascular system. If necessary, consult your doctor.

Contraindications

There are minimal contraindications for exercises to eliminate erectile dysfunction:

• serious heart and vascular diseases;
• joint problems;
• varicocele;
• Acute inflammatory processes in the pelvic organs.

If you decide to do power exercises at home, be sure to study all exercise options, take into account contraindications and, most importantly, the rules for performing each workout. Remember that the approach to therapy must be extremely comprehensive; Only in this way can the most positive results be achieved.

Expert opinion

I always played sports (not professionally), but I stopped about 3 years ago. And then they discovered prostatitis. Consequences: pain when urinating, weakening of the erection. I consulted with a urologist I know and he told me that in my initial stage it is enough to do special exercises.

I exercised every day using different complexes. As a result, after a week I determined the ones that were most comfortable for me. I noticed the first improvements after a month and a half, but they were really strong. After 2 months of training, I got rid of urological problems and even the doctor said that the prostatitis was gone. But I didn't stop exercising: it is useful for prevention.