12 great exercises to improve power

There are numerous means of increasing potency, the effectiveness of which varies. But why resort to 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 performed at home.

PC muscle exercises at home

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

To train and strengthen the majority of PC muscles, you need to start with the simplest exercises, gradually increasing the load. So, in the first two or three days, it is sufficient to hold the flow of urine for a few seconds during each urination by tensing the corresponding muscles. In this case it is advisable not to strain the muscles of the thighs, buttocks and abdomen, even if it may be difficult at first. Muscle contraction and tension occurs three or four times during each trip to the bathroom. Then you can move on to the full exercise.

• Warm up while lying, standing or sitting. Contract and relax the PC muscle, counting from 1 to 60. Each action lasts 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 sharply 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 one PC muscle you need to squeeze slightly and hold this position for five seconds, counting to "two" - squeeze a little harder and hold for another five seconds, counting to "three" again harder and holds up. Count "eight" The PC muscle should be contracted as much as possible. Holding it in this state for 10 seconds, start moving the lift down, seven - open the muscle slightly and hold the position for five seconds, six - a little more to release the tension in the muscle and hold the position 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 it is not necessary to linger on the floors for five seconds, just as it is not necessary 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 stopping.

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 gland. You may feel them when you try to stop the flow of urine while urinating.

These are the muscles responsible for the movement of the penis during 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, so it is very important to treat it with medications and physical therapy. Kegel exercises are best suited for this purpose and should be performed as follows:

• Alternate 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);
• Forced stopping of 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 delays).

All these series of exercises can be performed, according to your preferences, in a lying, sitting or standing position.

Spin the circle

Spinning with a hoop is one of the most common exercises we know in school. Despite the fact that at school we 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 power, you need to perform the exercise correctly. But the power exercise itself is no different from the classic version.

• Choose a circle that reaches your chest or waist when you're on your side.
• Enter the circle.
• Move your hands towards the edges of the frame.
• Spin the circle. If you are right-handed, firmly rotate the frame counterclockwise. If you are left-handed, rotate it clockwise.
• Continue rotating the frame. Continue moving your waist in a circular motion, releasing it and aim for the circle to wrap around your waist.

Move your 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 easy, but also effective.

• Sitting on the floor. At the back point, extend your legs forward.
• The arms can be extended or bent at the elbows, whichever is more convenient.
• And in this position we try to move the buttocks at least 2 meters forward and the same back.
• Alternately rearrange your buttocks, step forward and backward. Each time, try to walk as far as possible.
• It seems impossible at first, but it improves men's health very well. This is an old proven method.

Leg raise, birch

Everyone knows the "birch" exercise. Many people believe that it is necessary to raise the legs only from the lying position, but the exercise requires preparation. Birch will not only help get rid of potency problems, but will 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 the rules and requirements.

The essence of birch is that:

• Lie on your back and lift your legs vertically upwards, support your waist with your hands, leaning on your elbows and shoulders.
• Keep your legs straight for 15-20 seconds and lower them. Repeat the procedure for 3 minutes.
• The neck should 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 is referred to as this auspicious symbol in many yoga teachings.

In Padmasana, you cross your legs and place your feet on the folds of your thighs, similar to 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 provides some benefits to those who can find comfort in this pose.

Your hip or knee anatomy 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 the outside of your thighs, with toes pointing backwards and ankles parallel to your shins, until the seat rests on the mat. Press your sit bones into the mat, keeping your heels in contact with your thighs. If your sit bones don't touch the ground, you can use a towel or block for support.
• Your knees may move apart slightly. Advance further in the pose by resting your chin on your chest to lengthen the back of your spine or lying on your back to lengthen the front of your body and psoas. To lie on your back, reach with your right hand for your right heel, then with your left hand for your left heel.
• Then the elbows find the mat, then the shoulders and the back of the head. Extend your arms above your head, reaching opposite elbows. Hold the pose for 5-10 breaths, working towards 20 breaths. Slowly come out of this pose.
• Sit in Dandasana (stick pose). Bend your right knee and place your shin in a stand with your right foot in the crook of your left elbow and your right knee in the crook of your right elbow. Wrap your hands under your shins and hold this pose to stretch your hip, ankle, and sacrum.
• Try to avoid hunching your shoulders and back. Repeat on the other side. Then start again on the right side, bringing your ankle up to the crease of your left thigh. Let the sole of your right foot face the sky. The hip should open and the knee should relax under the hip. Once you have achieved this result, repeat the exercise with the opposite leg.

Exercise scissors, bicycle

Everyone knows the "bicycle" exercise from childhood, which is performed lying on the floor. But if you perform the bicycle incorrectly, you will not be able to achieve the desired effect. First and foremost, 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 belly. Then move your pelvis left and right, as if you were massaging your tailbone.
2. Stand on the ground with your knees raised high.
3. Standing with your knees bent, tense and relax your buttocks with maximum effort.
4. Further, with your legs bent, lift your heels off the floor one by one. In this case, the socks should remain immobile. Perform the exercise at maximum speed.
5. Lie on your back, place your feet on the floor, 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 it with maximum effort. The exercise is similar to holding back urination.

Plank with knee bend

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 connection: stop lying on your hands. Arms straight or slightly bent at the elbows, place your palms on the floor. The legs are stretched backwards.
• Now we begin to pull the knee of one leg towards the stomach, bring it back, and then the knee of the other leg.
• Perform 3 such approaches with pauses 10 times. This is considered 2 knee pulls on each leg.
• Little by little you can increase the pace.

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

This strengthening of the legs and knees is not only taken from a series of physical exercises for potency and erection. This is still done in cross-fitness and martial arts warm-ups.

Run in place with your knees high

Running is an effective exercise. But there is not always a real opportunity to go running regularly. Sometimes a busy schedule makes it difficult to exercise regularly, and sometimes the 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 the spot in any conditions, at home or even in the office.

• Standing, back straight, arms lowered.
• Walk actively in place, lifting your knees high, reaching for your chest.

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

Pressing your knees against your body in a standing position

Pressing your knees towards your body is an exercise that will help you increase your level of flexibility and influence 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.
• Raise your right knee towards your right shoulder, your left knee towards 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 back straight. The main thing is to raise your knee as high as possible.
• You can perform 3-4 sets of 10 raises of both legs in turns, with breaks.

"Boat" physical exercise to improve power

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 narrowed, facing forward, not down. It is not difficult for yogis to occupy such a position.
4. Now let's 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 ground, then relax.
6. This oriental practice can be attributed to Chinese physical exercises for strength, still practiced today by Tibetan monks.
7. Choose a norm where the tension is medium and no pain, gradually increase the load. Without fanaticism. All this will stretch the groin muscles and improve blood flow in the pelvis.

Can cardio exercise be beneficial?

Cardio exercise can be beneficial because it increases endurance, which can indirectly affect the quality of power.

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, cardio training and do not forget about the benefits of morning exercises. This is a good opportunity to eliminate congestion in the prostate gland, normalize the concentration of the hormone testosterone and ensure full-fledged sex. If such a health problem has arisen, it is advisable to start strength exercises at home as early as yesterday; a 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 solve 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 area and genitals is the basis of all therapy.

In situations of complete helplessness, these exercises will not bring any 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 overloading 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 starting exercise. It is necessary to pay close attention after operations, especially on the abdominal cavity.

How else can you normalize blood flow to the pelvis?

Potency is a state in which blood flows into 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, accordingly, increase potency. Rules to follow to increase potency:

1. Choose a scale, no elevator, not even up to the 5th or 6th floor. If you regularly walk up the stairs, your legs and pelvic area will get a workout. The muscles will be stretched and warmed up and blood will flow normally to the pelvic area.
2. I go to work on foot. Doctors say you should walk at least 10, 000 steps a day, and this is true. But there isn't always enough time to dedicate to walking. You can combine business with pleasure, that is, give up personal or public transport and walk to work. Plus, it will help you save some money.
3. Morning exercise should become a habit. Spend 10 minutes on a 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 poor in vitamins and minerals. It is estimated that up to 57% of cases of erectile dysfunction in men over the age of 50 are caused by atherosclerotic changes in the reproductive organs caused by a diet high in animal fats.

A diet for 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 your body in your daily exercises or perform them separately. Yoga in these cases is also called upon to provide significant help in returning intimate power "to life"; this is effective and efficient progress.