The most effective exercise for potency

There are some men who will not care about preserving their manhood for years. The sexual instinct is one of the strongest instincts that increase self-esteem. However, he is very vulnerable.

Training to increase potency should be considered as a way to prevent and correct minor temporary psychogenic disturbances. Erectile dysfunction in men can be caused by:

exercise for potency
  • poor nutrition;
  • bad environment;
  • chronic stress;
  • sedentary lifestyle, smoking;
  • drink alcohol and even beer that seems harmless.

Regardless of age, sexual failure can happen to any man.

The causes of erectile dysfunction are hormonal disorders, genital tract infections leading to prostatitis, in men over fifty - prostate adenoma, leading to prostatectomy, in older people - vascular problems, atherosclerosis. Serious causes require serious treatment.

What are the benefits of exercise?

Men, after the first episode of erectile dysfunction, rush to the pharmacy to buy drugs that radically eliminate the problem. It is easier to take pills than to train systematically. The effect of the tablet or spray is immediate.

The downside is that all drugs have many contraindications and side effects that negatively affect health. This is also a blow to the budget - everything is expensive.

benefits of exercise for potency

Among men who care about maintaining potency at a good level, there are devotees of taking natural vitamin and mineral complexes. This is really great, but there are pitfalls here too:

  • You should buy food supplements only from well-known manufacturers in special departments of stores or pharmacies;
  • You can't order supplements over the Internet or over the phone, no matter how super duper advertised. When you buy powder from a dried donkey's penis, prepared in unsanitary conditions, and not at all for a nominal fee, you risk ending up where this animal is stripped of its genitals.

Through this negative prism, see the benefits of a set of physical exercises to maintain and increase male sexual activity:

  • the cost is minimal, because you can exercise in the gym and at home;
  • doing men's exercises systematically will lead to an increase in erection and strengthening of the body as a whole;
  • physical activity compensates for the consequences of sedentary work;
  • There are no age restrictions, you can always choose a physical complex for young and old men.

Effect on potency

Improves blood circulation in the pelvis

  • After receiving the impulse from the rampant libido, the cavernous body of the penis is filled with blood.
  • The ischiocavernosus muscle contracts, preventing blood flow from the vein.

This condition is an erection. Exercise increases blood flow and microcirculation in the pelvic area, due to this, normal filling of the cavernous body, lengthening and thickening of the penis is achieved.

because the potential is weak

Why might blood flow be reduced under normal circumstances? There are many reasons and the most common are:

  • alcohol and smoking, and, as a result, vasospasm;
  • sedentary work;
  • passion for fast food that negatively affects the vascular walls;
  • there is a picnic in nature - beer, vodka, pork kebab;
  • car - remember: "Our people do not take a taxi to the bakery! "Now they travel everywhere and always.

No one is calling for a complete abandonment of the benefits of civilization and other small joys in life. Physical exercise will help minimize the danger by normalizing blood circulation.

Strengthens the pubococcygeus muscle

Anyone who knows the secret of relaxation and tension of the pubococcygeus muscle knows the secret of bright love and lust. This muscle connects the lower end of the coccyx and the inner area of the pubic symphysis.

strengthen the pubococcygeus muscle

It plays an important role during orgasm by providing rhythmic contractions.

Trained pubococcygeus muscle:

  • eliminate congestion in the pelvis, which means preventing congestive prostatitis;
  • improve testicular function and hormone levels;
  • will increase potency;
  • improve the quality of orgasm;
  • will prevent premature ejaculation.

How to do the complex correctly

What's good about muscle training exercises is that some of them can be done anytime and anywhere - at work, at home, in transport.

The main complex includes only 2 exercises

Name How to implement
Stop the flow When urinating, you need to stop it 2-3 times, straining the pubococcygeus muscle. This can be done every time you visit the toilet.
Muscle tension Up to 3 sets of 10 compressions are performed.

Additional complex

It is intended to increase potency in men

  1. Hold the tension, change it to relaxation. It is important that the time of these two actions is the same: tension 3 seconds, relaxation 3 seconds.
  2. Speed pressure. Rapidly alternating contraction and relaxation up to 20 times. 3 approaches.
  3. Weight lifting. Hang a towel over the tense penis and try to lift it in a bouncing motion. The load can be increased by wetting the towel.

Recommendations for implementation:

  • the strength of tension is more important than the amount of tension;
  • muscles contract separately from other muscle groups;
  • connection of breathing rhythm with muscle work - tension (inhalation), relaxation (exhalation) or vice versa;
  • training mode;
  • regularity - at least 2 times a day.

The condition for the remaining technique is the choice of sufficient physical activity: after the exercise you should feel tone, sound, and not weakness and fatigue. In the next lesson, it is recommended to increase the load by no more than 10% from the previous one.

The best exercise to restore and increase potency

There are both individual exercises to increase potential, and special complexes, which are given to gym instructors to teach. This technique can be learned step by step in the video lesson.

best exercise for potency

Let's start with individual exercises that can increase potency at home in men.

On your feet

  1. Actively walk in place with knees raised high.
  2. You can also help with your hands, pressing your knees to your stomach.
  3. The load increases gradually from 30 to 50 knee raises.


Effectively increases libido.

  1. Stand up straight, arms along your body, body relaxed, look straight ahead.
  2. Inhale from the bottom of your abdomen, hold your breath and, while inhaling, squeeze the anal muscles for 3-4 seconds, then relax as much as possible, accompanying this with exhalation.
  3. After breathing has been restored, repeat 5-6 times.

Save the ball

  1. Tightening the lower leg muscles, you need to hold a medium-sized ball between your knees.
  2. Do it while lying on your back, legs bent at the knees and hip joints.

Pelvic rotation

  1. The circular movement of the pelvis in Jedi yoga is called the "winner's dance. "
  2. The rotation of the pelvis in different planes causes an increase in potency and can contribute to various frictions during intercourse, which will certainly surprise and delight your woman.
pelvic rotation increases potency

Walking on the back

Training for this potential simultaneously refers to Jedi yoga and traditional treatment methods.

  1. Sit on the floor, legs stretched forward, hands too, you can put them on your belt.
  2. Walk forward, contracting your back and leg muscles, walk 2 meters, go back the same way.


Erectile function can be improved, thanks to increased blood flow in the pelvic area, with regular cycling exercise.

  1. You choose the rhythm for yourself.
  2. Be aware of your breath as you rotate your legs.
  3. Cycling strengthens the abdominal muscles; it is an effective method of treatment for impaired peristalsis and tendency to constipation.


  1. The emphasis is on your arms being straight or slightly bent.
  2. Pull your knees alternately towards your stomach.
  3. 10 times in 3 approaches speed up the blood in the groin, pelvis, and lower legs. Frogs are included in martial arts warm-up exercises.
frog exercise for potency


  1. Lie on your back, arms along your body or clasp behind your head.
  2. Raise your legs straight, spread them as far as possible, and cross them.
  3. Leg movements mimic scissor work. Exercise strengthens the abs, removes excess fat from the abdomen, and restores hormone levels.


It has long been known that the most attractive place for women in the male form is the butt. A pumped elastic back is a good sign that the owner's erectile function will be at its best.

Including squats in your morning gymnastics routine will have a positive effect on male potency. Chinese scientists believe that if you squat regularly, gradually increase the number of squats, combine it with active point massage and abdominal breathing, you can get rid of 100 diseases and live up to 100 years. Effectiveness is explained by the restoration of the vital energy qi flow.

A proper squat is done like this.

  • Feet shoulder width apart, toes slightly to the side.
  • While you exhale, we squat until the fifth point is lowered as much as possible 15-20 times.

Holding a stone

  1. The stone is imaginary, and it is necessary to hold it by contracting the gluteal muscles in a standing position with bent knees.
  2. This is useful for increasing potency and strengthening the anal muscles. At the same time, a gentle massage of the prostate takes place.

Crawling exercise

You can relieve fatigue and accumulated tension like this:

exercise for potential on all crawls
  1. From the pose "on all fours", rest your knees and palms on the mat, your legs are stretched back, as you exhale, slowly lower your back back and down, sitting on your feet.
  2. Stretch your arms forward, stretch your body behind them.


Only physically trained men can immediately reach the maximum amplitude of leg extension at the hip joint.

  1. Sit on the floor, spread your legs bent at the hip and knee joints, bending forward as you exhale.
  2. You can hold your feet with your hands.


The ancient Indian teachings, which combine the use of special poses - asanas with relaxation of the spirit, have long attracted those who strive to maintain health. After taking a few lessons with a teacher, you can continue practicing at home. They have a positive effect on the blood flow of the small pelvis, opening chakras, energy that prevents the development of impotence.

  1. The most common asanas for potency performed at home are the lotus and birch poses.
  2. The first is done while sitting on the floor, with the back straight and crossed, legs pressed to the thighs.
  3. Hands on knees.
  4. When doing the second, you need to stand on your shoulder blades, keeping your legs straight.
  5. Mentally concentrate on the first and second chakra areas.


China also contributed to solving the problem by developing a qigong system for potency. Originating in Tibetan monasteries, qigong quickly gained popularity.

Qigong gymnastics for potency

Observations prove the fact that the loss of male strength shortens the years of a man's life, and the children born to fathers who practice this gymnastics are healthier and stronger. Therefore, expectant fathers are advised to exercise intensively before pregnancy.

Exercise "Deer"

Performed in the "rider's stance". Legs shoulder-width apart, bent. Arms at chest level, slightly bent.

  • Tighten the tense muscles of the pelvic floor, inhale through the nose (inhale - 15 s, tongue touches the palate);
  • hold your thumb tightly with your fingers;
  • tense your muscles and do not breathe for 10 seconds;
  • relax, exhale through the mouth (exhale for 5 seconds, tongue to lower teeth).

Qigong helps remove blocks and restore the flow of vital energy qi along the energy meridians in the human body by performing special exercises. The results will increase potency, increase libido, better sperm quality, prevention of congestive prostatitis and prostate adenoma.

Complex to increase erection and potency

Scattered exercises can be combined as you wish, creating your own training system. Alternative is the author's complex to improve men's health.

Exercises for prostatitis from Dr. Popov

The technique is specific and more similar to traditional medical treatment methods.

  1. One of the exercises suggests sitting not on a chair, but on a freshly cut tree stump and repeatedly standing up from it.
  2. Another is to place a freshly warmed chicken egg under the perineal area. Too unconventional, but maybe there's something to it.

Complex to increase potency from Norbekov

Dr. Norbekov is famous for the fact that the technique he developed treats more than one specific disease. The balance between damaging external influences and the body's defenses is restored. His lessons move the body for self-healing and self-regulation.

The complex combines physical exercises, meditation, acupressure and other massages, and breathing exercises. This technique is patented and used in Russia, Germany, Israel, and the United States. You can learn this technique at the Norbekov Center or independently using books and video lessons.

Aleksin Complex

Yuri Aleksin, using his own example, proved the effectiveness of the described physical exercises to strengthen and increase potential. The complex includes exercises such as:

  • on the legs;
  • voltage;
  • running in place without lifting your toes;
  • lift the pelvis;
  • pubococcygeus muscle tension;
  • hold a rock;
  • walk on the back.

Arnold Kegel gymnastics

For nearly 100 years, Kegel exercises have been used around the world. Strengthening the pelvic floor muscles helps:

  • restore virility;
  • avoid premature ejaculation;
  • eliminate urinary incontinence.

This exercise is especially effective for good potential for men with diabetes, obesity, and prostate surgery. This complex includes work with the muscles of love, anal tension, gluteal and pelvic muscles. There are Kegel exercises for women with urinary incontinence.

Dr. Bubnovsky's technique

Dr. Bubnovsky also contributed to the treatment of sexual disorders in men. There are 4 exercises in the complex:

Bubnovsky gymnastics for potential
  • raise your legs while lying on your stomach;
  • raise the pelvis;
  • pelvic rotation;
  • push ups from the wall.

Morning exercise

In any typical morning workout complex, you can safely include something that benefits men's strength. The main thing is to receive a charge of cheerfulness, good mood, and tone from the work done. Without straining the body, you can add weight with dumbbells to your morning workout.

  1. It is very good for the potential to start the day with hula-hooping;
  2. If you are embarrassed to use a "female" device, take an expander: one end of the expander in your hand, hook the second to your leg, pull - hand up, leg down; while sitting, hold the butterfly expander between your knees. Bring your knees in and out.
morning exercise for potency

Training is held 2 times a day. If the night complex is done in the gym, put a barbell in it. A beautiful figure with excellent potential is a worthwhile addition.


For most men, due to age or illness, physical activity is contraindicated. No need to overload your body, try cardio exercises.

Conclusions and comments

Without waiting for signs of weak potential, choose some exercises or complexes that you like. Systematic exercise will bring benefits and provide quality sex pleasure to the woman you love.

Many reviews talk about the benefits of the class. This topic is sensitive, not for public viewing, but guys share their problems and successes on the forum: