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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, whether it is not a complex for intimate muscles, and why they are important even for libido, few men know.Experts, on the other hand, consider a particular daily exercise to be 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 daily potency-boosting workouts is necessary not only for older men who are experiencing a natural decline in sexual function. Such actions are recommended even for people under 30 years old: it will not only improve erection and increase libido, but also will be an excellent prevention of impotence in the future. Some key positive points of the home method to increase 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 becomes toned, which has a positive effect on a man's ability to enjoy prolonged sexual intercourse.
  • Exercise to increase potency is 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 beneficial effect on erection and prevents premature ejaculation.

Execution method

The impact on power does not imply the instantaneous acquisition of an ideal form,therefore, performing 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. Depending on 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 power can be alternated so as not to get tired of monotony, but you need to work out all the muscles in one day.

Regularity of training

Exercises to improve power are not power loads, they are not exhausting. For this reason, their implementation is suitable even for completely untrained men and the elderly on a continuous basis. Experts insist on regular training, preferably in the morning, and this should become a habit: they do not devote 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 in the evening.The first results of these potency building attempts will be within a month.

Morning exercises aimed at restoring sexual functions in a man

Morning exercises

To improve men's health, experts recommend dividing all exercises that help increase potency into 2 groups: the first is the warming up of 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 daily:

  • Lying on your back, raise your right leg so that the outstretched toe is looking at the ceiling. Write circles with your foot clockwise for 15 seconds and vice versa for the same amount. Repeat 5 times for each leg.
  • Tighten your abdominal and perineal muscles in an upright position. Keeping this feeling, walk for a minute raising your knees to the level of your hips.
  • Lying on your back, position yourself on the deck. Lift your legs off the ground one at a time for exactly one minute, without losing your balance.

What exercises increase potency

All physical activities presented in cases of erectile dysfunction require 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 abdominal region.Useful for male libido and erection are:

  • squats;
  • slits;
  • exercises that simulate cycling;
  • stretching 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. Associating squats with movements of the pelvis makes them more effective thanks to the involvement of the muscles of the perineum.. The algorithm is this:

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

Pelvic rotation

Experts recommend starting to perform power 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. that men often forget to train. Spreading your legs shoulder-width apart, you need to rotate the pelvis, first clockwise for a minute, then counterclockwise. Try to keep your upper body still and your knees relaxed. The duration of the exercise is 5 minutes.

Four-legged pull-ups

It is difficult to regain all its power without working the muscles of the lower abdomen. To do this, doctors suggest trying 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 operating principle is simple:

  1. Emphasize the knees and palms: the latter are under the shoulders, and the emphasis on the legs should be under the pelvis.
  2. Tighten your stomach, keep your spine in a straight position.
  3. While inhaling, pull the knee towards the chest without losing your balance.
  4. Exhaling, return to the starting position, perform similar actions on the second leg.
Perform exercise to improve the health of men with erectile dysfunction

Tilts to the ground

Inclines do not have a direct effect on blood circulation in the pelvis, however, they help improve conductivity in the spinal cord, help maintain normal power and warm up the back muscles. They begin to practice the inclinations with 20 repetitions at a slow pace, carefully monitoring the spine, and every 3 days add 5 repetitions. You must achieve 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 foot lengths between them.
  2. Place your hands on the waist or open them and keep them parallel to the floor (this will increase the load on the back).
  3. Keeping your spine straight (especially important not to arch your back), do quick downward turns as low as you can.

Raise your legs behind your head, lying on your back

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

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

Bend 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 of the basic block. The main one is the plie: crouching, during which the muscles of the anus and the entire pelvic floor, abdominal region and spine are tensed. It is performed slowly, breathing is regular. The initial stage is 4 repetitions, the last is 20. The exercise technique to improve power is as follows:

  1. Spread your legs shoulder-width apart, turn your feet as far away from your hips as possible.
  2. Slowly, for a count of 8, lower yourself creating thighs parallel to the floor. Knees apart, back straight, belly stretched.
  3. Under the same account go back.
Plie squats will help increase a man's power effectively

Butterfly

An excellent strength exercise for improving power 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. Knees bent 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, avoiding pressure from your hands.

A set of exercises at home for men

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

Exercises to pump the PC muscle

A good effect on erectile function is exerted by loads for a stretched muscle from the sacrum to the pubic bone. It's called the PC muscle and is underdeveloped in most men, which is the cause of weak erections, especially in those over 40.It will help to strengthen the daily performance of simple exercises:

  • Sitting in a chair, relax your upper body muscles, 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 tense and relax the PC muscle simultaneously with a series of rapid inspirations and exhalations, without stopping for a minute.
  • Lie on your back, legs slightly apart, lift the pelvis. Begin tensing your butt 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 a sudden weakening of erection during intercourse, and therefore cannot enjoy regular sex,doctors advise to combine drug methods to increase potency with special gymnastics. It is based on strengthening intimate muscles and is actively used to treat prostate, bladder disorders, etc.A small effective complex that performs an active massage on the genitourinary system:

  • Squat down with legs shoulder-width apart, leveling the line of bent knees and hips. Try lifting the testicles and penis while tensing the buttocks and pressing. Take 10 regular inhales and exhales and relax. Repeat 5 times.
  • Spread your legs wider than your hips. Rest your hands on soft knees, move the body forward. When you exhale, release the air from the abdomen, squeeze the press. Try to pick up the muscles of the anus inside (do not touch the buttocks). Relax after 10 seconds. Repeat 8 times.
The man experienced a sudden weakening of erection during sex

Yoga classes

The mind-body system is no less effective than more complex exercises when it comes to improving potency.In yoga, swastikasana requires attention - it helps restore potency due to blood filling of the abdominal cavity and small pelvis, thereby improving the balance of the nervous system.It is especially important for patients with 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 back of your hands to your knees, thumbs and middle fingers are connected.

In this asana, people with 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 circulation. It is done like this:

  1. In the supine position, lift the pelvis, then pull the legs off the floor.
  2. Stretch, focusing only on the shoulder blades and elbows.
  3. Make sure your elbows are under your back, you can support your lower back with your palms. The legs do not move apart.
  4. Hold the rack for 10 seconds to 3 minutes.