Exercises to improve potency

Physical activity is useful not only for increasing muscle tone and increasing their mass - they contribute to the healing of the whole organism. However, how exercises to improve potency work, if it is not a complex for intimate muscles, and why they are important even for libido, few of the men are aware.Experts, on the other hand, consider a special daily exercise an important moment in the fight against the loss of male power.Why is it needed, does it replace drugs and how is it performed?

What are the benefits of exercise to increase potency

Doctors believe that starting to practice daily workouts that stimulate potency is necessary not only for older men who experience a natural decline in sexual function. Such actions are recommended even for persons under 30 years of age: this will not only improve erection and increase libido, but will also be an excellent prevention of impotence in the future. A few key positive points of the home method of increasing erection with gymnastics:

• Exercise improves blood circulation in the pelvis, saving a man from blood stasis, the risk of which is especially high in the presence of sedentary work or a sedentary lifestyle.
• From regular training, the body comes into tone, which has a positive effect on the ability of a man to enjoy prolonged sexual intercourse.
• Exercises to increase potency are reflected in the level of testosterone - the main male hormone. It grows, and after that there is an improvement in erectile function.
• Special sets of exercises compiled by doctors help strengthen the muscles of the perineum, learn to control their work, which also has a good effect on erection and prevents early ejaculation.

Execution Method

The impact on potency does not imply an instant acquisition of an ideal form, therefore, the performance of this type of exercise should not be accompanied by pain or other manifestations of discomfort.This is especially true for men with diseases of the genitourinary system. According to the implementation methodology, experts give several tips:

• Increase the number of repetitions smoothly: at the initial stage, take 3-5, then increase to 15-20.
• Avoid sudden movements during the session.
• The duration of the training is set individually, but cannot be less than 10 minutes.
• Complexes of exercises to improve potency can be alternated so as not to get tired of the monotony, but you need to work out all the muscles in one day.

Regularity of training

Exercises to improve potency are not power loads, they do not exhaust. For this reason, their implementation is suitable even for completely untrained men and the elderly on an ongoing basis. Experts insist on regular training, preferably in the morning, and this should become a habit: they devote not a week or a month to classes - they become the same norm as morning exercises.The first days spend them once a day, and after a month you can practice them in the morning and evening.The first results from such attempts to strengthen potency will be in a month.

morning exercises

To improve health for men, experts recommend dividing all exercises that help increase potency into 2 groups: the first is warming elements that are performed in the morning. The other consists of more complex exercises aimed at restoring sexual functions. In the morning, do the following every day:

• Lying on your back, raise your right leg so that the stretched toe looks at the ceiling. Write out circles with your foot clockwise for 15 seconds and vice versa for the same amount. Repeat 5 times for each leg.
• Tighten your stomach and perineal muscles in an upright position. Keeping this feeling, march for a minute, raising your knees to the level of your hips.
• Lying on your back, stand on the bridge. Take your legs off the floor one at a time for exactly a minute, without losing balance.

What exercises increase potency

All physical activities shown in cases of erectile dysfunction require a mandatory acceleration of blood circulation in the pelvic organs.Some experts advise, in addition to the home complex, to improve potency, add loads to the muscles of the back (mainly on the lower back) and the abdominal region.Useful for male libido and erection are:

• squats;
• lunges;
• exercises that simulate cycling;
• stretching of the groin muscles.

Squats

Improving erection always requires accelerating blood circulation in the lower abdomen, sosquats are the main exercises for male potency, if you do not consider the Kegel complex. Combining squats with pelvic movements helps to make them more effective through the involvement of the muscles of the perineum.. The algorithm is this:

1. Feet slightly wider than shoulder width, toes forward.
2. Slowly bend your knees, lowering to their level.
3. With an exhalation, swing the pelvis forward, with an inhale - back. Repeat 5 times, rise.

Pelvic rotation

Experts recommend starting to perform potency exercises at home with a simple warm-up of the pelvic muscles and deep abdominal muscles. Simple hip rotations stimulate blood circulation, help stretch ligaments, strengthen core muscles.which men often forget to train. Spreading your legs shoulder-width apart, you need to rotate the pelvis, first clockwise for a minute, then against. Try to keep your upper body still and soften your knees. The duration of the exercise is 5 minutes.

Pull-ups from all fours

It is difficult to return full potency without working out the muscles of the lower abdomen. To do this, doctors suggest trying a gymnastic exercise, which has a good effect on blood circulation in the spinal cord and deep abdominal muscles, and helps in the production of sex hormones. It takes 2-3 minutes to complete the steps below. The principle of operation is simple:

1. Take emphasis on the knees and palms: the latter are under the shoulders, and the emphasis of the legs should be under the pelvis.
2. Tighten your stomach, keep your spine in a straight position.
3. Inhaling, pull the knee to the chest without losing balance.
4. As you exhale, return to the starting position, perform similar actions on the second leg.

Tilts to the floor

Inclinations do not have a direct effect on blood circulation in the pelvis, however, they help to improve conductivity in the spinal cord, help maintain normal potency and warm up the back muscles. They begin to practice inclinations with 20 repetitions at a slow pace, carefully watching the spine, and every 3 days add 5 repetitions. You need to reach 50 repetitions without a break. This physical exercise can be included in the morning exercise block. The algorithm is simple:

1. Spread your legs so that there are 2 lengths of your foot between them.
2. Place your hands on the waist, or open and hold parallel to the floor (this will increase the load on the back).
3. Keeping a straight spine (it is especially important not to do a lumbar deflection), make quick downward bends as low as possible.

Raising the legs behind the head, lying on the back

With constant tension of the muscles of the lower back in the male body, the conduction of the spinal cord is disturbed, innervation of the pelvic organs is observed, and relaxation and stretching is required to restore the correct state. A simple exercise to improve potency has a positive effect in this matter:

1. Lie on your back, arms along the body.
2. Start raising both legs at the same time, trying to straighten them behind your head.
3. Feeling a stretch in the lower back, lie for 30 seconds in this "fold" position. Repeat 3 times.

Plie squats

Classical choreography is not only useful for women - men who want to have a normal sex life also need to master a few elements from the basic block. The main one is plie: squatting, during which the muscles of the anus and the entire pelvic floor, abdominal region and spine are tensed. It is performed slowly, breathing is even. The initial stage is 4 repetitions, the final one is 20. The exercise technique for improving potency is as follows:

1. Spread your legs shoulder-width apart, turn your feet as far as possible from your hips.
2. Slowly, counting to 8, lower yourself down, creating a parallel thighs with the floor. Knees out, back straight, stomach tense.
3. Under the same account return back.

Butterfly

An excellent strength exercise to improve potency can be found in stretching complexes. It is performed after warming up, since cold ligaments can be damaged by such actions. The duration of the exercise is 2 minutes. Repeat intermittently 3 times. Work algorithm:

1. Sit on the buttocks, combine the feet. Bent knees directed to the sides.
2. Pull your heels towards your crotch.
3. Exhale, press your hands on your knees, trying to lower them to the floor. Wait 30 seconds.
4. While inhaling, try to bring your knees together, preventing the pressure of your hands.

A set of exercises at home for men

Most of the above options for physical activity help a man improve the entire body, relieve tension, but do not affect the intimate muscles that play a major role in strengthening erection. Herespecialized exercises are needed to improve potency, affecting the perineal area and especially well working out the muscles of the anus.

Exercises for pumping the PC muscle

A good effect on erectile function is exerted by loads for the muscle stretched from the sacrum to the pubic bone. It is called the PC muscle and is not developed in most men, which is the cause of weak erections, especially in those over 40 years of age.It will help to strengthen the daily performance of simple exercises:

• Sitting in a chair, relax the muscles in your upper body, but keep your back straight. Tilt your head, close your eyes. Tighten only the PC muscle while inhaling. Relax as you exhale. Repeat 10 times.
• A complication of the previous exercise: in the same position, you need to strain and relax the PC muscle simultaneously with a series of quick breaths and exhalations, without stopping for a minute.
• Lie on your back, legs slightly apart, raise the pelvis. Start tensing your buttocks and PC muscle without holding your breath. Relax after 30 seconds. Repeat the exercise 10 times.

Exercises that are performed in the nude

If a man suffers from diseases of the genitourinary system, suffers from sudden weakening of erection during intercourse and for this reason cannot enjoy regular sex,doctors advise to combine drug methods to increase potency with special gymnastics. It is based on strengthening the intimate muscles and is actively used to treat the prostate gland, bladder disorders, etc.A small effective complex that conducts active massage on the genitourinary system:

• Squat with legs spread shoulder-width apart, leveling the line of bent knees and hips. Try to lift the testicles and penis up while tensing the buttocks and the press. Take 10 even breaths and exhales and relax. Repeat 5 times.
• Spread your legs wider than your hips. Lean your hands on soft knees, move the body forward. As you exhale, release the air from the abdomen, tighten the press. Try to pick up the muscles of the anus inside (do not touch the buttocks). Relax after 10 seconds. Repeat 8 times.

Yoga classes

The body&mind system is no less effective than more complex exercises when it comes to improving potency.In yoga, swastikasana requires attention - it helps to restore potency due to blood filling of the abdominal cavity and small pelvis, improving the balance of the nervous system.It is of particular importance for patients suffering from prostate adenoma. Execution principle:

1. Sitting on the mat, bend the left leg towards you, opening the thigh and resting the heel against the crotch closer to the right thigh.
2. Do the same for the other leg. The left heel should be under the right.
3. Stretch your back, lower the backs of your hands to your knees, thumbs and middle fingers are connected.

In this asana, persons suffering from a decrease in potency should stay for 2-3 minutes, trying to relax the upper body and breathe evenly. It is important not to feel uncomfortable. A similar rule applies to sarvangasana. It tones the muscles of the pelvic floor, has a beneficial effect on blood flow. It is done like this:

1. From a supine position, raise the pelvis, then tear off the legs from the floor.
2. Stretch up, keeping the emphasis only on the shoulder blades and elbows.
3. Make sure that your elbows are under your back, you can support your lower back with your palms. Legs do not spread.
4. Hold the rack from 10 seconds to 3 minutes.