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Potency Improvement Methods

When you make it a habit to exercise regularly and exercise correctly, you will forget about things such as:

  • The woman was left unsatisfied
  • Quick ending in bed
  • Lack of an erection in the morning,
  • Weak erection during intercourse,
  • Low testosterone
  • Weak libido.

Morning workout

  1. Use a morning erection - immediately after waking up, make your friend jump.
  2. Do not overdo it - increase the number of jumps gradually every day.
  3. Try to do 10-15% more every day than in the previous one.
  4. Know the measure and know how to stop. If you feel uncomfortable, then stop and reduce the load. Otherwise, instead of receiving benefits and results, you can only harm yourself.

If you overdo it, if you exercise through pain, most likely you will only exacerbate the problem. In any physical training, including to increase male potency be able to stop.

If your dignity is not worth it in the morning, then create an erection yourself. If this phenomenon occurs on an ongoing basis, then this is a consequence of serious problems with men's health, it is necessary to consult a specialist.

In 7 days

After a week, you should already without stress every day do 30 compressions (jumps).

Next, start working on tactics - tensed muscles and detained a friend in limbo for 2-3 seconds, then relaxed.

If you have not yet reached 30 squeezes in the morning - then you do not need to rush when you reach - go to this level.

For experienced

  1. If you can easily do more than 40 squeezes, you should start doing this with weight.
  2. Put panties or a small towel on your manhood and exercise in this way.
  3. For those who have not reached the level of 40-50 times, no need to run ahead.

By regularly training in this way, you will begin to feel better and more confident in bed. The level of testosterone in the body will increase, blood circulation will increase, the erection will become longer and stronger.

Pubic-coccygeal muscle training

Another quite popular and useful physical exercise to improve male potency at home is to exercise the muscle of love, it is also the pubic-coccygeal muscle or the Kegel muscle.

Tactics: put your hand between the testicles and the fifth point. Tighten the muscles in this area and feel the tension with your hands.

With your hand you will feel the muscle of love contracting.


  1. Squeeze
  2. Hold for 3 seconds
  3. Relax.

For 3 seconds, strain the muscle evenly, rather than instantly straining and relaxing. Repeat this 10 times.

Train your pelvis

  • Quite a simple exercise - just do exercises in the mornings with rotational movements of the pelvis in a circle.
  • Try to move the pelvis in different planes, so you improve blood circulation in the pelvic muscles,
  • Learn to draw the number 8 with your basin, because in bed you will have to move a lot and in different ways.

Blood circulation in the pelvic area is the key to a long and high-quality intercourse, since the muscles of the pelvis surround the prostate, and male strength directly depends on it.

Butt Workout

  1. Sit on the fifth point, legs stretch forward,
  2. The arms are bent at the elbows, or are also extended forward,
  3. In this position, try to overcome to start 2 meters, then in the same style, go back,
  4. Try to move your buttocks in turn, try to make the "step" as large as possible,
  5. Do not be discouraged and do not give up training, if you do not succeed right away, continue to try until you succeed.

Diet to improve potency

As soon as a man has problems with an erection, doctors recommend reviewing the diet. It is many familiar dishes and products that provoke a gradual systematic decrease in potency. Therefore, to improve potency, you need to adjust the daily menu. Often, after this, problems in the sexual life recede on their own, without the use of medications.

So, regular eating avocados helps improve potency in young people. Why it happens? Everything is very simple. This exotic fruit significantly reduces blood cholesterol. This improves the condition of blood vessels, increases their patency, elasticity and strength. After all, it is poor patency of the vessels that leads to erectile dysfunction. Blood just stops rushing to the penis. With regular use of avocados, complete cleansing occurs, the potency is restored and improved.

It is worth noting the red grape varieties for male power. Red grape in its composition contains such a useful substance as resveratrol. It improves the quality of sexual life. Also, to improve potency, you can eat pomegranate. It is pomegranate that contains a huge amount of substances useful for the male body. It is enough to eat half a pomegranate fruit every day, or drink one glass of juice.

To improve potency and increase libido, the male body should receive such elements daily: zinc, selenium, vitamins A and E, iron, potassium, calcium. Therefore, the following products are necessarily included in the daily diet:

  • Chives
  • Greens,
  • Garlic,
  • Sour cream,
  • Beef liver,
  • Seafood,
  • Fresh vegetables and fruits,
  • Nuts
  • Bunting, buckwheat,
  • Olive oil,
  • Honey.

Just two tablespoons of honey every day will not only improve potency, but also normalize the functions of the immune system. It’s good to drink milk. The product promotes the active production of the male hormone testosterone. In addition, milk removes estrogen well from the male body. So, you can achieve a good state of potency for many years. But, it is important to know a number of products that are strictly forbidden to men. If a young man wants to improve potency, you need to abandon the use of fast foods, processed foods, fatty fried foods, lots of sugar and salt, overly spicy foods.

Tossing legs

  • Lie on your bed with your back, put your hands along the body,
  • About half a meter should be from your head to the wall,
  • Lift your legs 90 degrees in relation to the body,
  • Then slowly lower your legs until your socks hit the wall,
  • Try to hold out in this position for 10-15 seconds, if you feel discomfort or pain - stop performing,
  • Do 10 repetitions every day, remembering to relax.

This is not simple at first glance, but a very effective physical exercise to enhance male potency at home.


To improve potency, it is important to change your lifestyle. First of all, you will have to abandon bad habits, smoking is especially dangerous for potency. Nicotine provokes diseases of the cardiovascular system, central nervous system. So, the general blood circulation is disturbed, hypertension develops. Long-term smoking leads to vasoconstriction. After a while, they simply stop passing blood. Consequently, the circulation of blood in the pelvic organs is disturbed. As a result, impotence develops.

Negative consumption of alcoholic beverages affects men's health. Alcohol violates the functions of the nervous and endocrine system. Also, metabolism is disturbed, which provokes obesity. Ethanol has the greatest detrimental effect on testicular function. They just stop doing their job, produce seminal fluid. Both sperm count and live motile sperm count are reduced. This is how male infertility begins to develop. And it just kills male potency with a drink like beer.

The fact is that beer with its composition contains a huge amount of phytoestrogens - analogues of female sex hormones. There is a complete replacement of testosterone with estrogen. Such a hormonal imbalance, frankly, turns a man into a woman. The figure of a young man, his voice, the type of hair growth, are changing. Therefore, to improve potency, it is important to abandon alcoholic beverages. In rare cases and in moderate quantities, experts are allowed to consume high-quality red wine (no more than 150 grams per day), high-quality sorts of live beer (no more than 1 liter per week). Of particular danger is vodka, tequila, gin.

Nutrition to boost testosterone

To improve potency, it is very important to maintain an active lifestyle. There is a special set of exercises to increase potency, which improves the quality of sexual life. The simplest and most effective exercise is the following:

  • Take a standing position
  • Hands down down along the body,
  • Start steps in place, lifting your knees high
  • Continue steps in place for 5 minutes.

Such manipulations will help to disperse blood in the pelvic organs, which will relieve stagnant processes. The work of the prostate gland is normalized, a slight inflammation will be eliminated. After a while, you can go running on the spot. Very useful for male potency is the exercise bridge and bike.

Regular tension and relaxation of the muscles of the genitals can also improve potency. You can squeeze and unclench them lying on the floor or on the bed. If, however, the work of a young man involves a sedentary lifestyle, it is advised to periodically throughout the day practice squeezing and relaxing the buttocks. All these manipulations will help to establish blood circulation in the genitals.

It is important to remember that any physical activity should be moderate. Restoring the nervous system after a hard day helps swimming, running, football, and basketball. These activities are beneficial to the body as a whole. Often, potency decreases due to stress, conflict, insomnia, depression. These factors should be avoided. To improve potency, a full eight-hour sleep is required. After all, it is at night that our body is fully restored, and closer to the morning in men, the most active phase of testosterone production occurs. This explains the involuntary night and morning erection.


  1. Lie on your stomach, stretch your arms in front of you,
  2. At the same time, start pulling your arms forward and up, and your legs back and up,
  3. Try to stretch as far back and forth as possible,
  4. Stay in this position for 5 seconds, then rest,
  5. Hands can be held apart
  6. The essence of the exercise is in training the buttock muscles, which directly affect the prostate.

Medicines to improve potency

There are some erectile disorders that are corrected only with the help of medications. This mainly applies to men in adulthood. After all, after 40 years in the body of every man changes begin to occur, in particular hormonal. Therefore, potency can only be improved with tablets.

It is immediately worth noting that it is strictly forbidden to independently improve the potency of medicines. This can not only aggravate the situation, but also provoke impotence. Any tablets are prescribed only by a doctor after a series of studies. So, to increase potency, it is recommended to use drugs with a natural composition.

Pelvic lift

  1. Lie on the floor, on your back,
  2. The knees are bent, hands along the body with palms on the floor,
  3. Slowly begin to raise your pelvis high without moving your arms or legs,
  4. Then also slowly return to the starting position,
  5. Repeat 10 times.

Supplements for improving potency

All dietary supplement components are exclusively of natural plant origin. They have a fairly mild effect, relieve inflammation of the prostate gland, enhance the independent synthesis of testosterone.

Supplements can be divided into the following groups:

  1. Containing fatty unsaturated acids. Fatty acids contribute to blood thinning during an erection, the formation of ejaculate.
  2. Containing selenium. Selenium strengthens blood vessels, cleanses them of cholesterol. So, the blood flow to the penis increases with stimulation of excitation.
  3. Containing vitamin E. This component is the most important for the reproductive system of men.
  4. Containing nutraceuticals. These components are saturated with minerals, trace elements and vitamins. So, increased libido and potency.
  5. Combined supplement preparations.

Such dietary supplements as Impaz, Speman, Alikaps, Golden Horse, Yohimbe, Orgazeks, Parity, Airbul are very popular. Herbal preparations should be taken for a long period of time. Therefore, the course of therapy is about two months. During this period of time, the body will be able to independently improve and increase potency in men. If it is necessary to quickly increase potency, resort to the help of other medicines.

Attention Training

This exercise should be done sitting on the floor, naked to the waist, or completely naked. Training is aimed at controlling your attention and consciousness, divided into 5 levels:

  1. Imagination of intimate situations and stroking himself in an intimate place.
  2. Repetition of the first level, but not thinking about anything, only on your own feelings and sensations.
  3. With completely empty thoughts in your head, think about your feelings and stroke yourself with the back of your hand.
  4. Concentrate on your manhood and try to bring it to an erection only with your thoughts.
  5. The same as in level 4, only without representing anything erotic in the head.

You can start from level 3, there is nothing to worry about. Gradually move up the level ladder, do not be surprised if you do not manage to get to level 5 right away - this is normal.

Vasodilator drugs for potency

You can use such a famous tool as Viagra. The action of these ballet shoes is aimed at the expansion of blood vessels, which allows blood to actively flow to the penis. Also, under the influence of Viagra, nitric oxide is released, which improves blood composition. The drug should be taken 40-50 minutes before the intended sexual intercourse. Improving potency and erection will be observed within 4-5 hours.

High effectiveness is noted for Cialis. The principle of its action is the same as that of the previous medication. But the increase in potency lasts much longer - up to 36 hours. It is very important to follow the dosage prescribed only by the doctor. Otherwise, such adverse reactions may occur:

  • Facial redness
  • Headache,
  • Dizziness,
  • Nausea,
  • Vomiting
  • Tachycardia,
  • Arrhythmia,
  • High blood pressure.

Knee lift

  • Stand with your back to the wall and try to raise your knees to the height of your shoulders. Naturally in turn.
  • Try to keep your posture, do not bend your back.
  • If it is more convenient for you, you can perform the exercise in a jump, or moving a little forward.
  • We recommend doing it 10 times with 3-4 sets every day.


This exercise to increase potency has been known to many since childhood, except that not everyone knew about its benefits in the male part.

  1. Lie on your back, bend your legs at the knees.
  2. Hands behind head.
  3. Imitate the foot pedal movement on a bicycle.
  4. You can choose the speed at your discretion, as you prefer.


  1. Stand on the floor with your feet shoulder-width apart.
  2. Start lowering your body so that your chest reaches your knees and your palms rest on the floor.
  3. Next, begin to move your legs back, as if you want to take a pose for push-ups.
  4. Go back until the knees and chest touch.
  5. From this position, jump as high as possible.
  6. Repeat the exercise 10 times in 3 sets.


  • Lie on your back, lift your legs up, rest your elbows on the floor so that your palms rest against your waist.
  • Keep your neck free of tension.
  • Stay in that position for 20 seconds, then lower and rest for 20 seconds.
  • Repeat this cycle for 3 minutes.
  • If this seems too easy for you, then you can start to rotate your legs.

Tear off the heels

Another exercise to increase potency in men at home is to take the heels off the floor.

  • Stand near the wall, hands rest on it, buttocks in a relaxed state.
  • Do not take your socks off the floor.
  • Take turns taking off only heels.
  • Make sure that only knee joints and heels move and tighten.
  • Keep your buttocks and hips calm, make sure they do not strain.
  • Gradually increase execution speed.
  • Perform the exercise for 1 minute, then rest and another approach.

Other drugs to increase potency

Sometimes, to improve potency, you need to increase testosterone levels with hormonal drugs. The course of hormone therapy in men, as a rule, is not long. A group of testosterone drugs can be produced in the form of injections, tablets, capsules. Among modern methods of increasing and improving potency, various intimate gels and creams have proven themselves well. The composition of these funds includes plant components that enhance blood flow to the penis. You need to apply the cream 5-10 minutes before sex. It is worth noting that such a tool is also used as a prophylaxis.

Modern gels and creams allow you to extend the time of erection, strengthen the sensation of sexual intercourse. As you can see, improving potency is not so difficult. The main thing is to recognize the problem in a timely manner. If independent improvement actions do not bring the desired result, be sure to consult a doctor. And already the doctor will select the most effective therapy, which in a short period of time will significantly increase potency.

Erectile Dysfunction Prevention

Prevention of erectile dysfunction also contributes to the improvement of potency. As already mentioned, proper nutrition and an active lifestyle are the key to stable full potentiality. But, in the context of the modern rhythm of life, the professional activities of some men, this is not enough. There are several recommendations that will help young people maintain their strength for a long time.

It is very useful for the male reproductive system to practice morning sex. The fact is that the maximum release of testosterone occurs precisely in the morning after waking up. This explains the involuntary morning erection. And the most correct way to get rid of such an erection is sexual intercourse with ejaculation. In this case, there will be no stagnation of the ejaculate, which often provokes inflammation of the prostate gland.

It is important that the underwear is spacious and made of natural materials. Scientists have found that for good potency it is necessary that the temperature of the testicles is two degrees lower than the total body temperature. Synthetic underwear on the contrary creates a kind of greenhouse effect. Under such conditions, testicular function is impaired, and testosterone production decreases. Also, to improve potency, it is imperative to lose weight.

Excess fatty tissue leads to hormonal imbalance. There is an increase in estrogen levels, which replaces free testosterone. Overweight provokes a low libido. Sexual activity in this case drops sharply. And irregular sex life can cause impotence. You can normalize your weight with the help of sports and a balanced diet. Following such simple recommendations, potency will always be up to standard.


  1. Accept the emphasis of lying - as for push-ups.
  2. Keep both arms and legs straight, lean on your palms.
  3. Pull your knees towards your chest.
  4. In turn, pull one leg first, then return it to its original position and pull the other.
  5. Take your time, start slowly, then you can accelerate as you wish.
  6. Perform the exercise 10 times in 3 sets.

This physical exercise significantly increases male potency by improving blood circulation in the pelvic area, and most importantly, it can be performed at home!


  • Lie on your back, arms either along the body, or on the back of the head.
  • Lift your legs and stretch forward, keep your knees straight.
  • Begin to imitate the movement of the scissors - that is, direct both the right foot to the left and the left to the right.
  • Do 20 reps in 4 sets.


  • It is recommended to squat in the morning as a charge.
  • The main rule is to keep your posture, not to stoop.
  • Feet shoulder width apart.
  • Make sure that your heels do not come off the floor.
  • Try to lower your pelvis as low as possible.
  • During the squat, the knees should stay in 1 place, not move back or forward.
  • Perform 20 squats every day, you can increase over time based on your strength.


  1. Sit on the floor, bend at the knees and spread apart in different directions, close in the feet (see picture).
  2. Place your feet as close to the genital area as possible.
  3. Palms on the ankles, and keep your legs so that they do not leave.
  4. Keep your back straight, do not stoop. Look straight ahead.
  5. Then, with your elbows, begin to slowly press on your knees so that they reach the floor level.
  6. Keep your knees pointed to the floor for a few seconds, then completely relax.
  7. Find your middle ground - when you will feel stress without pain and increase your pace over time.

Groin exercise

  • Lie on your back.
  • Next, lift 1 leg and begin to make rotational movements, 2 circles in one direction, 2 in the other
  • Be sure to keep your foot straight, do not bend.
  • Try to draw the largest possible circle.
  • 1 approach - 4 circles with one foot, 4 with the other.
  • Do 2 times a week for 3 sets.

This training will allow you to stay in bed longer with your beloved. If you have problems with uncontrolled ejaculation, we recommend reading material about the reasons why men quickly end.

Exercise outdoors

  1. Running on the street - try to run at least twice a week for 5-7 kilometers.
  2. Swimming - you can go swimming in the pool after the gym.
  3. Press - strong muscles of the press will allow you to better compress the muscle of love, and therefore better control the situation during intimacy.
  4. Martial arts - outdoor training will be especially useful.
  5. Yoga - outdoor activities will help you find harmony, calm your body and soul, forget about routine and city bustle.
  6. Workout - do it on the bars, horizontal bars, or just push up on the street.

Tips & Tricks

  • Go in for sports without fanaticism - if it's hard for you, then lower the norm, then catch up,
  • Find the motivation to come to the gym every time, or to do homework and not to hack,
  • If it’s the warm season, do it outside, run in the morning,
  • In winter, be sure to sign up for the gym,
  • Try to move more and sit less at home.

Exercises to improve potency i

Today, there are many exercises in order to quickly increase potency. Doctors and experts have identified more than 50 techniques that can be used to solve problems with the quality of an erection. The most popular are:

  • Squats
  • Stretching of the joints and spine
  • Pelvic bridge
  • Kegel exercises for men,
  • Walking on the spot
  • Pelvic rotation
  • Cobra meditation
  • Short-distance running
  • Long distance running
  • Muscle pumping,
  • Swimming in the pool,
  • Push ups,
  • Yoga,

Pornography lies about women, but tells the truth about men.

Any woman will follow the man wherever she wants.

If in a woman you will first of all look for a soul, then in some you will certainly find a body.

In addition, there are many more different exercises for increased erection. It is important to understand that a sedentary lifestyle and, as a result, stagnant processes in the pelvic area can be a primary problem. In order to get rid of the disease, you should not just perform the exercises once or twice, but repeat them with frequent frequency.

It is advisable 1-2 times a day for several months, until the result is completely satisfactory to you. Also, if you have a choice where to engage in the gym, at home or in nature, always choose fresh air. It is training in the fresh air that improves the work of the heart muscles, accelerates blood circulation.

Proper nutrition 2

In addition to training, you should pay attention to what you eat, as food directly affects all processes in the body. There is a certain list of products that not only positively affect the body, but also have a beneficial effect on male libido. These products include:

  • Different types of fish, for example, sea or river and seafood. The most popular option is mackerel or flounder, as well as oysters, squid, crayfish or shrimp. It is better to use it in a cooked form, since it is in this state that most of the useful elements are preserved. In this case, phosphorus has an effect on male hormones,
  • High protein foods. For example, quail eggs, bananas, meat dishes and so on. Protein helps a man to stay in bed as long as possible and improves the erectile functions of the male body,
  • Fruits and berries. Of the fruits, the most useful for men are lemons, oranges, bananas, pomegranates. These fruits improve blood circulation and, as a result, blood flow to the male genital organ. Orange fruits improve testosterone levels. Among the berries, the most popular for men will be watermelon, blueberries and raspberries. These berries are advised not only to improve potency, but also in the fight against infertility,
  • Fresh squeezed juices from vegetables and fruits. It is recommended to choose foods high in vitamin E,

Work with the psychological component 3

In addition to training and proper nutrition, you need to start working with your psychological component, as the moral attitude plays an important role in bed. First, think up what exactly inspires you and stimulates to new victories. Remember that only your work on yourself will help get rid of unpleasant problems with an erection. Also believe in yourself and your strengths, believe that everything will work out, do not be discouraged if the result is not immediately visible.

At the first trainings, find your plan and further increase it by 5-10% with each new workout. Overcome yourself, and most importantly enjoy it, as the end result will please you for a long time. It will also be good if you can find support, for example, from your sweetheart, who will join sports activities with you.

I follow these standard rules, you can improve an erection and for a long time please your sexual partner. The most important thing to understand is that all exercises must be performed comprehensively and continuously. Once will not be enough to get rid of the problem, constant training, competent nutrition, and most importantly, an optimistic mood are required.

If, in your opinion, you have serious problems and standard exercises to improve potency do not help, then it is better to contact an experienced specialist who will help identify the cause and eliminate it and choose drugs to increase potency in men.

Exercise to increase potency - when to think?

From time to time, most men face a fiasco in sex, this happens with very young guys, and with those who have reached adulthood. One-time cases - not a reason to talk about impotence. There can be many reasons for failure: excitement, stress, physical fatigue, general malaise, recently brought illness, unfortunate atmosphere. But if this unpleasant situation is repeated at least in a quarter of cases, then it is time to change something in your life. Namely, her image.

Another alarm is overweight. Most often, in men, body fat is abdominal. That is, fat is not located under the skin, but inside the abdominal cavity. At the same time, its arrays put pressure on internal organs, displace them, disrupt the blood flow and normal functioning of the liver, stomach, intestines, etc. This type of obesity is popularly called the “beer belly”.

Fat cells also produce estrogen, which is a female hormone and its excess in the male body shifts the hormonal balance, the level of testosterone drops, and with it the libido with potency decreases. In addition, excess body weight gives an unreasonable load on the heart, joints, blood vessels, lungs, provokes the occurrence of hypertension, diabetes mellitus, varicose veins, stroke, heart attack, arthritis and many other diseases, each of which cannot be combined with good potency.

Particular attention should be paid to exercises designed to increase potency for men who have crossed the forty-year mark. As anonymous polls show, it is from this age that half of the respondents experience certain difficulties associated with sexual intercourse, among thirty-year-olds, 27% of respondents understand such problems, and 21% have a group of men from 21 to 30 years old.

Looking at these numbers, we can safely say that the earlier the exercises for potency are included in the daily routine, the less likely men are to find themselves in the very unpleasant situation that hurts self-esteem.

Symptoms that are removed if you exercise daily

All these unpleasant symptoms can be removed if you follow our tips, complete our tasks and gradually increase the load every day.

What we are facing:

  • the lethargy of your tool, even in the very process of intercourse,
  • in the morning there is no elevated state of the cowboy (speaks of serious problems),
  • low testosterone, stopped pulling to the opposite sex,
  • the spouse is unhappy
  • the duration of courtship games has decreased,
  • it takes a lot of time in order to achieve rigidity.

What physical exercises increase potency?

Any exercise has a positive effect on potency due to:

  1. Increases in men testosterone levels - male sex hormone synthesized in the adrenal cortex and testicles. During the load on the muscles and after power loads, the body actively produces it and throws it into the blood.
  2. Stress relieving muscle and spinal column. The modern way of life is mainly sedentary (well, or upright, if it’s working at the machine, sales assistant, security guard, etc.): at work, at the wheel, at home, at the computer, a person is in a practically static position for several hours in a row. For the body, this state of affairs is unnatural, the muscles become hard, wooden, the spine loses its flexibility, nerves get pinched, salts are deposited. Regular exercise prevents these disorders.
  3. Overclocking lymph. If blood is chased by the heart, then the lymph does not have such a “motor." Its stagnation leads to swelling of the tissues, which prevents a good erection.
  4. Psychological improvement. The best thing you can do after a nervous day is to work out. Exercise will “burn” adrenaline and raise the level of serotonin, and with it the mood.
  5. Increased blood circulation. Active training will make the heart work faster than usual, and the lungs will drive out more air, which in general will provide a better flow of blood and oxygen to the cavernous bodies of the penis.

For potency: PC muscle pumping exercises

If we talk about pure physiology, the endurance aspect of the sexual plan is the problem of muscle training.A muscle that is not used regularly can weaken, sag, and ultimately even atrophy. From this we can draw a simple and understandable conclusion - any muscle needs training, then it will work better, better, remain elastic for a long time, full of energy.

Pelvic muscle training

In a person, starting from the pubic region, right up to the coccyx, the muscle extends, which is called the pubic-coccygeal or pubic-coccygeal. There is it in both men and women, and is primarily responsible for raising the anus. For its direct relation to potency in the people it is commonly called the "muscle of love." By nature, it has a shape resembling a hammock. Moreover, it is she who forms the muscular corset of the pelvic floor. For simple understanding, we note that this is precisely the muscle with which you can stop urination.

Many people never pay attention to these muscles without even thinking about their existence, not to mention training. Therefore, over time, they become flabby, lethargic, lose elasticity and strength. As a result, for men, this can result in a weak erection, premature ejaculation, impotence. That is why it makes sense to train the pelvic floor, strengthening the erection, as well as giving life brightness and saturation.

  • To develop, develop and strengthen PC muscles, at first try to simply find them in your body, and then slightly contract and relax them alternately. In a couple of days it will already become clear how much the situation has improved - it will become easier to control the muscles.
  • You need to start with the simplest exercises - alternating fast contractions and relaxation. Hold enough at first for no more than a few seconds.
  • After a week, make sure you can keep your muscles tense for one to two minutes.

There is still a very effective, albeit difficult exercise for pumping this zone. To do this, you will first have to bring yourself to an extremely excited state. You will need a dry terry towel folded several times, like sausages. Put it on your penis, and then perform contractions of the pubic-coccygeal muscle, thereby raising and lowering the towel.

Thus, the exercise will be performed in fact with weighting. If this load has become small, wet the towel, wet it will weigh more, therefore, pumping will go faster. Of course, not everyone, especially a married man, can decide on such exercises, however they are really effective. If you do them only three to five minutes 2-4 times a week, after a few days you will notice an obvious result.

1. How to rock your boyfriend in the morning

  1. Download in the morning your friend. When you just woke up, as a rule, he is in high condition. And you start your day precisely by making your body jump.
  2. Smoothly every day you need to increase the number of lifts. No need to make super jerks.
  3. Make 15% more for starters compared to previous days. Thus, we do lifts every morning.
  4. Keep a diary and track your growth, record the number of squeezes every day, monitor your growth.
  5. Do not force yourself, otherwise it can be harmful. Listen to your body. If you experience discomfort, reduce the number of squeezes. Otherwise, the exercise for the potency of men at home will harm you, not benefit. Know the measure.

If your cowboy is not standing in the morning, you will have to raise it yourself.

If you are lying in the morning, then this indicates serious violations. This is equivalent to as if a woman has lost her menstruation.

Special exercises to increase potency

But in addition to general training, it is necessary to perform special exercises to enhance potency. They mainly affect the lower body: legs, hips, buttocks, perineum, lower back. Strengthening blood circulation in the pelvic zone, these exercises contribute to a high-quality erection.

The implementation of any complex should begin with a warm-up. Rotations of the head, arms, pelvis, squats, inclinations will work out the joints, disperse blood and warm the muscles. Only 5-7 minutes of such classes will save men from injuries when performing a more complex exercise.

A set of exercises for the prostate and potency

The above techniques of movements are optimal to work out the pelvic muscles responsible for potency. However, there are other exercises that will not only help develop, pump up relaxed muscle tissue, but also generally rejuvenate your body, while ensuring proper blood circulation in the genital area. This will also give an influx of oxygen, energy and nutrients.

For advanced and experienced

  1. Now for those who swing 40-50 times easily and naturally at a time, they begin to put something light on the gun (for example, their underpants) and continue to swing. All the same, but with a light cargo.
  2. To whom it is easy to raise with panties, puts a little towel.
  3. For those, who does not download 40 times per approach, continues without load. No fanaticism needed.

pros This practice is that a lot of qi energy will appear in your body for the whole day, blood flow will improve, testosterone will increase, which together will make it possible to maintain the working state of the body several times longer.

Pelvic rotation

Any gymnastics or training, at home or even in the gym, men are recommended to start with this exercise. It has the ability to properly warm up all the muscles we need, which are involved in ensuring good potency.

  • Stand straight, back straight, feet shoulder width apart, and socks slightly outward.
  • Begin rotational movements with your pelvic region as if you were twisting a hoop, moving as if around an invisible center.
  • You need to perform at least forty circles in one, and then the same amount in the other direction.

It is believed that the blood flow in the pelvis in this case is seriously activated, delivering more oxygen to all organs. In addition, this way you can train the very muscles of the back, legs, buttocks that are used during sex.

2. Technique for training the muscles of love and prostate

We will analyze the following physical exercise to improve potency at home in men.

What is its essence: Put your fingers on the area between the back hole and the beginning of the growth of the balls and strain this area. At first, we put our fingers there just to feel the muscle itself.

The muscle that contracts is called "muscle of love"Or otherwise LK muscle. Its other name is the Kegel muscle in honor of the doctor.

We make such 10 approaches:

  1. Harness.
  2. Hold for as long as 3 seconds, not a drop without reducing the compression force.
  3. Relax and so 10 times

The main thing is to maintain the force of tension, and not just strain it.


This exercise is also quite simple, additional equipment is not required, and it will not be difficult to perform it even for those who have never before been involved in athletics. The muscles of the back, lower back and pelvis work here, as a result, the conductivity of the spinal cord increases, therefore, erection and ejaculation become more controlled.

  • Stand straight, keeping your back straight, and set your legs slightly wider than your shoulders.
  • Lean forward, trying to touch the surface of the floor with your palm as much as possible.
  • Return to the starting position.

It’s impossible to try too hard, performing a hundred or two of such inclinations, it can only do harm with no habit. It is optimal to start with 15-20 repetitions in one to three approaches, and then increase this number to 50, which are also divided into several approaches.

Home Exercise Complex

  1. Squats. The feet are shoulder-width apart, the feet with the toes forward. Sit down gently until the knees form a 90 ° angle to the floor. In this case, the pelvis goes slightly back, as if a man was sitting on a chair. Then you need to straighten up smoothly and squeeze the muscles of the buttocks and perineum at the extreme upper point.
  2. Buttock bridge. Lying on the back, the legs are bent with stops in the floor (for advanced ones, you can put them on a raised platform: the edge of the sofa, a chair, a stack of books). Without lifting the scapula and foot from the support, raise the pelvis up as far as possible and lower it.
  3. Breeding knees. Lying on your back, bend your legs and pull the heels to the buttocks as much as possible. Hands are on your knees. When exhaling, the knees need to be parted, and with their hands at this time they interfere, putting pressure in the opposite direction.
  4. Rolls. Lying on your back, arms are extended along the body or spread out to the side, raise straight legs on the exhale and bring your toes to the head as close as possible without bending your knees. In this case, the pelvis comes off the floor. Each time you need to try to move as far as possible in the implementation of this exercise.
  5. Buttock touches. Standing on all fours, arms shoulder-width apart, hands — fingers forward, toes extended, rise touching the floor, while exhaling, begin to move the pelvis backward until the buttocks lie on their feet.

You can start with 5-7 times of each exercise, gradually bringing up to 20-30 times for 4-5 approaches. You need to perform them smoothly, without jerking, in a comfortable rhythm, avoiding the appearance of pain. When the body adapts, weights can be added a little.

Buttocks walking

This is another useful exercise from the complex, which can be performed at almost any convenient time without much difficulty. Back in the late seventies, Soviet professor Ivan Pavlovich Neumyvakin invited everyone who suffers from potency disorders to go to the “fifth point”. The technique for this exercise is simple.

  • Sit on the floor, straighten your legs in front of you. Ideally, the surface should not be very smooth to increase friction, therefore, at the same time, and the load. The back should always be perfectly straight. Your arms are bent at your elbows, as if you were about to run.
  • Having lifted one buttock, transfer the entire weight to the opposite, and strain the leg muscles, pushing this leg forward.
  • Transfer the weights to the buttock that "stepped" forward. Repeat all the same, only with a different buttock.

It is recommended to move forward, and then, without turning around, “go booty” in the reverse order, this will further diversify the load. Such an exercise should be done daily, giving the process approximately 15-40 minutes, depending on the level of preliminary physical fitness.

Yoga: Strengthening Potency Based on Ancient Teachings

There is an opinion that yoga is a woman’s business, and for real men it is useless. In fact, for the stronger sex, yoga is needed even more. Regular performance of asanas will allow you to work out not only large, but also small, deep muscles, which are difficult to load with ordinary exercises.

In addition, the ancient doctrine involves not only the physical body, but also increases the energy tone, gives clarity to thinking, relieves stress. Literally 10 minutes of practice per day and improving potency will not take long.

Big step

This exercise has specific indications, as well as guidance on how and when to do it. Initially, it is worth saying that you need to take big steps exclusively on an empty stomach. The optimal time is morning, immediately after waking up, approximately 20-50 minutes before breakfast. Weights will be needed, for example, dumbbells. Depending on the own state of the muscles, which can be checked using the Cooper test, you can take them for 2, 3, 4, 6, 8 or 10 kilograms.

  • Pick up dumbbells of the same weight. The back should be straight and even, shoulders relaxed.
  • Take one wide step forward, move slowly, slowly, smoothly. Gradually lower the knee of the opposite leg to the floor.
  • Rise slowly and repeat all the same, but with the other foot.

Performing in one approach requires about 12 such attacks. You can do the exercise daily in two to three sets.

Pc-muscles: exercises for beginners

A special role in the long preservation of potency is assigned pc muscle or pubic-coccygeal. Kegl exercises are very popular among women, allowing you to keep your crotch in good shape, but few people know that there is also a male version of training. Finding a muscle is very simple, just put your fingers on the gap between the anus and the beginning of the growth of the scrotum.

Sitting on a chair you need to squeeze Kegl’s muscle, as if pulling it inward. If everything is done correctly, you should feel as if the pelvis has risen. In this case, the hips, abdomen, buttocks should be relaxed and not take part in the exercise.

Stress should alternate with complete relaxation of the pc muscle. You can start with 10-15 exercises, each of which includes 3 seconds of stress and 3 - relaxation. Then the number of exercises can be gradually increased. Perform daily, no more than 10 minutes.

Potency exercises for the lazy

If there is not enough willpower to force yourself to perform the exercises, then a complex will come to the rescue, which can be done without getting out of bed. It is better to do in the morning, when a member is in a "high" state.

  1. You need to get him to lift with the help of muscle work. During the week, the number of "bouncing" should increase every day, but without fanaticism. Exercise should not cause pain, burning.
  2. When the number of exercises performed reaches 30, you need to not only lift the penis, but also keep it in this position for 1-3 seconds.
  3. Having mastered such a technique and increasing performance up to 40-50 times, you can add weight, for example, cover the penis with shorts or a small towel and try to perform lifts with hovering the maximum number of times.

Sipping on all fours and the Pendulum with a basin

These exercises not only train the very cherished muscles that are responsible for potency. With the help of such a sip, the back, pelvis, knees, joints are developed, blood circulation in this area is significantly accelerated, intestinal motility is stimulated, congestion is eliminated.

  • Get on your knees and hands. The back, as always, should be straight, it should not be rounded, but bending is not recommended. Keep in mind that the arms and legs must be clearly vertical, that is, the knees are clearly supported on the floor opposite the pelvis, and the hands are opposite the shoulders.
  • Take a deep breath, begin to lower the pelvis to the heels, at the same time straining all its muscles, if possible, until it lowers to your feet. Hands should remain straight all the time.
  • Gently stretch back to feel how all the joints, ligaments, joints of your body stretch.
  • Slowly move to your feet, as if in a shallow squat. The main thing is that the buttocks are not lower than the knees.
  • On exhalation, we take the pelvis as far forward as possible, and then on the inspiration - back, swaying in this way.

Repeat such movements need 10-12 times. You can divide this exercise into two, doing sipping separately, and the “Pendulum” separately. However, in the complex they work much better. It happens that men with no habit can not achieve balance, but this is a matter of practice. At first, you can slightly adhere to the wall, chair or any other object in the vicinity.

The reed

This exercise is performed while lying down, so you need to prepare a yoga mat. It will allow to work out the pelvic floor qualitatively, which in the future will provide not only a persistent potency, but also a reduction in the risk of prostatitis. Effective gymnastics for prostatitis - read here.

  • Lie down on the floor, back down, legs straighten, palms on the surface of the floor.
  • Get your hands behind your head, while locking them into the lock behind the back of your head.
  • Lift one leg vertically upwards, being careful not to bend it at the knee joint. Make a few circular motions, as if describing toe symbols in the air. Move clockwise first, then counterclockwise.
  • Slowly lower the leg, repeat the same, only the second leg.

Such simple movements at the same time normalize the work of the gastrointestinal tract, stimulate the intestines, help it to free itself of toxins in a natural way.


The third exercise from the supine position is completed by our today's complex, which will help men independently regulate their potency.

  • Lying on your back, bend your knees so that the angle is straight. The feet are straight, straight, completely standing on the surface of the floor.
  • On the exhale, lift the pelvis and “push” it forward and up. At the highest point, fix your position for 1-3 seconds.
  • Slowly return to starting position.

Repeat the gluteal bridge should be at least ten times every day, but it is better to bring this amount to two dozen. If you thought it was excessively light, then it makes sense to put some weighting on your stomach. It can be a dumbbell, a circle from the barbell or even a thick book.

A few exercises naked

There are a number of exercises that you definitely can’t do in the hall or on the street. The thing is that it is recommended to perform them exclusively in nude.

  • Stand evenly, feet shoulder-width apart slightly bend at the knees. Place your hands on your hips along the sides of your torso. Swing back and forth, while slightly swaying the genitals. Remember that you need to inhale deeply, and then slowly and gradually exhale.
  • Squat, tighten your abdominal muscles, buttocks and PC muscles whenever possible. Perform pull-ups of the pubic muscle, while not forgetting to strain all the others.
  • Walking on the buttocks is also possible naked, so the efficiency increases. However, it must be understood that the surface must be appropriate. Otherwise, scuffs, abrasions and other similar injuries cannot be avoided.

Repeating 7 times for one approach will be enough. At the same time, they are not included in the complex for improving potency, but are independent, additional classes. It is clear that no one will undress in the gym fully, therefore, these movements can be done exclusively at home. You can add them to your morning or evening gymnastics plan.

Kegel Exercises for Men

Initially, these exercises were designed exclusively for women. However, over time, it became clear that they also have a beneficial effect on men. They allow you to increase potency, regulate the rate of ejaculation, significantly boost the intensity of orgasm.

  • Squeeze and unclench your pelvic floor muscles. Perform up to 20 repetitions in one go.
  • Squeeze the muscles of the anus, fixing the position for a few seconds.
  • Repeat the first movement, maximizing its speed and intensity.
  • Slowly pull the legs with bent knees to the chest, holding them in this position.

It does not hurt to introduce more aerobic loads into your sports, for example, running is considered very useful for potency.

Yoga for potency

The sexual strength and power of oriental men has long been known, legends go about them. Therefore, it does not hurt to consider the practices of these people, who are famous for their "sexual exploits." There are many types of these practices, for example, hatha or kundalini. Let us consider only a few positions that are correctly called asanas.


This is a well-known position, calling the lotus position in a different way. To do this, you just need to sit up, straightening your back, while crossing your legs, placing your feet on the hips with the back side. It is in this position that Indian yogis can meditate for hours, or even days or even weeks. In this case, the back is straightened, all muscles are massaged, slightly stretched.


This is a more complex posture, a kind of shoulder stand, which is popularly called a birch. You need to start its implementation from a supine position, slowly raising your legs. Do not forget that all thoughts should be concentrated in the groin, and the back for stability can be supported with palms. It is believed that you need to start doing this asana within two minutes, and then bring this time to half an hour. In addition, it is worth trying 5 Tibetan exercises "Eye of the Renaissance."

For advanced people with experience

  1. We gradually bring the duration of voltage retention to 10 seconds (again without fanaticism).
  2. We make such 10 approaches, where we compress this area and hold for 10 seconds, and then relax.
  3. The most effective is to keep it so that all the other parts of the body are relaxed. This is Kegel gymnastics for men.

3. Rotate the basin and twist the eights in different planes

  • Super-strong and super-magic technique - these are circular movements of the pelvis! If you practiced Jedi Yoga, then they call this practice "victory dance."
  • Twist the basin in different planes. What for? Then, blood supply to the groin area will be better.
  • And if you still do not know, then intercourse must be performed by different movements. And to be able to do it cool, you first need to twist eights the pelvis.
  • Twist the eights to disperse blood stasis and be handsome with your loved one in bed.

Here you can see the implementation of all these exercises for the prostate and potency in pictures and also in videos. Our recommendations on the video and tips from the article will need to be put into practice.

4. Walking on the buttocks

  1. There is a very cool way to train from Jedi Yoga, again, which is highly recommended by urologists.
  2. Sat down to the back point, legs extended forward.
  3. Hands can be extended or bent at the elbows, to whom it is convenient.
  4. And in this position, we try to pass on the buttocks at least 2 meters forward, and as much back.
  5. Rearranging the buttocks one by one, step back and forth. With each movement of the buttocks, try to step as far as possible.
  6. At first it seems impossible, however, it boosts men's health very cool. This is such an old proven method. We talked about other similar methods from the people in another publication.

5. Raising legs for yourself lying on your back

  1. Lying with his back on the bed, his head half a meter from the wall.
  2. Raise legs up gradually and begin to lower to the head, as if trying to reach the walls with socks. Hands can hold the waist.
  3. This is a bit like a “birch”, but the difference is that the legs bend farther than their heads to the wall.
  4. Hold such an inclined position of 13 seconds. If pain occurs - return to the original position.
  5. Take a breath, relax and resume the procedure, repeat it about 6 times. Here's an exercise to increase potency at home you need to do.

7. Raising and lowering the pelvis in a prone position

  1. Lie, for example, spreading a rug on your back.
  2. The hands are along the body, leaning on the floor, and the feet are also well resting on the floor. The knees are bent.
  3. Gently and slowly raise the pelvis as high as possible, and return it to its original position.
  4. Repeat 6-7 times.

8. Technique with concentration

We sit naked to the waist, but rather completely naked.

In this exercise, to increase potency, a man develops concentration and the ability to direct energy. There are 5 levels in total.

All 5 levels have one fulfillment criterion - to cause an erection.

What are the 5 levels of technology performance distinguish

  1. Representation in my head intimate pictures and parallel soft stroking myself in the groin.
  2. Now with an empty head, concentrating on his sensationsdoing the same thing.
  3. Empty headConcentrating on our feelings, we stroke the cowboy, but only on the back of his hand.
  4. At this level we stroke ourselves and direct the blood from the knees to the groin, from the chest to the groin, without touching the genitals, but concentrating on them.
  5. We sit down, don’t touch ourselves at all, we transfer our friend to an elevated hard state with the help of attention forces.

Try to start right away from level 3-4.

Slowly, little by little, go from one level to a level higher, but remember that switching from 4 to 5 may take a minimum six months.

11. Cross-fit bouncing

  1. Initially in a standing position, feet shoulder width apart.
  2. Squat in such a way that your knees touch your breasts, your hands rest your palms on the floor.
  3. Now take your legs back as if you are in a position push upsbut do not push up.
  4. Go back to the previous position, closing the knees back to the chest.
  5. Now from this position bounce highest up.
  6. Repeat the procedure ten times, making 3 such approaches intermittently. We also wrote about similar techniques here.

14. Closed ring

  1. Lie on your stomach.
  2. Bend your knees and reach your ankles with your hands.
  3. Hold on to the ankles extended behind your back and bend your body back with maximum force.
  4. You need to freeze in a position where you have arched back as much as possible, about 30 seconds.
  5. Relax and then repeat all over again.

17. Squat

  1. Squat preferably also since morningas soon as woke up.
  2. Keep your back straight, legs can be set slightly wider than shoulder width.
  3. Socks look slightly outward. Feet Do not come off the floor.
  4. Lower your fifth point as low as possible.
  5. Inflated buttocks always talk about the abilities of a person in bed. Squats improve blood flow to the pelvic organs.
  6. Here, too, do not need fanaticism, for starters about 14-20 will be enough, look at your feelings after squats.
  7. Loads need to be increased gradually. Now many people come to their doctors and ask: "What to do with mild erectile dysfunction?" And they will tell you that squats are great ways to deal with your disorder.

19. For inguinal muscles

  1. The starting position is to lie on your stomach.
  2. Now, with each foot, we take turns doing circular rotations inward and in the opposite direction. The leg should be straight, do not bend it.
  3. Try to make the maximum revolution with each foot, with maximum amplitude. Do not hurry.
  4. Make these 3 sets breaks in between.

Activities that are useful to perform

  1. Long and short distance running. Running is very useful for dispersing blood in the pelvis. Run every 2 days or 3 days at least 30-40 minutes.
  2. Pool. Swimming lessons can be combined with others. This is a great job with cardio and your stamina.
  3. Abs training. Inflated press speaks about the great potential of a person in bed. For those with a trained press, it is easier to compress the LK muscle and it is easier to delay the onset of a premature finish. We talked about the reasons for this incident in another article.
  4. Outdoor Martial Arts Training, a fight with a shadow. Fights, wrestling very well affect the male energy and the male core.
  5. Yoga in nature. It is enough to take a rug with you and that’s all. If you already have experience, then you have already identified for yourself some of the most effective exercises from yoga to increase potency. We have here in the article they are already described. Thanks to them, a lot of energy appears in the body, chakras open.
  6. Push ups from the ground, parallel bars and work out occupations. To maintain the tone of the whole body.

Rules and notes

  1. Find your limit bar and add 10% each time compared to previous results.
  2. It is overcoming oneself that causes a feeling of high and the feeling of “I am satisfied with myself”!
  3. Yet again without fanaticism. Need moderate physical activity and work with cardio.
  4. Come up with something for yourself that encourages you to exercise and actively breathe oxygen.
  5. If you choose between the hall and the street, choose the second. Because almost everything can be done on the street and at the same time breathe oxygen.

A few words about nutrition

After hard training, it’s important to eat right.

What improves libido and has a positive effect on testosterone levels:

  1. Fish (perch, sardines, tuna, herring, halibut, carp).
  2. Raw fruits (orange or yellow).
  3. The meat is lean.
  4. Nuts (walnuts, hazelnuts, cashews).
  5. Seafood (squid, shrimp, shellfish, oysters).
  6. Vegetables (cabbage, yellow pepper, pumpkin).
  7. Spices (garlic, onion, cardamom).
  8. Porridge (hercules, barley, rice, millet).
  9. Berries (watermelon, cranberries, blueberries, pomegranates, raspberries, cherries, plums).
  10. Raisins.

Here is a detailed answer to the question of what exercises increase potency and improve men's health, we give you.

Watch the video: Bone Growth and Limb Deformities (March 2020).

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