The most effective exercises for power

There are few men who would not care about preserving their virility for many years. The sexual instinct is one of the most powerful instincts that increase self-esteem. However, he is very vulnerable.

Exercises aimed at increasing power should be considered as a means of preventing and correcting minor temporary psychogenic disorders. Erectile dysfunction in men can be caused by:

exercises for power
  • bad nutrition;
  • unfavorable environment;
  • chronic stress;
  • sedentary lifestyle, smoking;
  • drinking alcohol and even seemingly harmless beer.

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, latherosclerosis. Serious causes require serious treatment.

What are the benefits of exercise

Men, after the first episodes of erectile dysfunction, rush to the pharmacy to buy a remedy that radically eliminates the problem. It is easier to take a pill than to train systematically. The effect of the tablet or spray occurs immediately.

The downside is that all medications have many contraindications and side effects that harm health. It's also a big hit to the budget - they're all expensive.

benefits of exercises for power

Among men who want to maintain their potency at a good level, there are fans of taking natural vitamin and mineral complexes. This is really great, but there are also pitfalls here:

  • You should purchase dietary supplements only from well-known manufacturers in special departments of stores or pharmacies;
  • You cannot order dietary supplements over the Internet or over the phone, no matter how super-duper the advertising is. When you buy dried donkey penis powder, prepared in unsanitary conditions, and for nothing at all, you risk finding yourself in the place of this animal deprived of its genitals.

Through this negative lens, look at the benefits of a series of physical exercises to maintain and increase male sexual activity:

  • the costs are minimal, since you can exercise both in the gym and at home;
  • systematic performance of male exercises will lead to an improvement in erection and strengthening of the body as a whole;
  • physical activity compensates for the consequences of sedentary work;
  • There is no age limit, you can always choose physical complexes for young and old men.

Effect on power

Improve blood circulation in the pelvis

  • Having received an impulse from the rampant libido, the corpora cavernosa of the penis fill with blood.
  • The ischiocavernosus muscles contract, blocking the flow of blood from the veins.

This state is an erection. Exercises increase blood flow and microcirculation in the pelvic region, which helps achieve normal filling of the corpora cavernosa, lengthening and thickening of the penis.

reasons for low power

Why might blood flow decrease under normal conditions? There are many reasons and the most common are:

  • alcohol and smoking and, consequently, vasospasm;
  • sedentary work;
  • passion for fast foods that negatively affect the vascular wall;
  • there are picnics in nature - beer, vodka, pork skewers;
  • cars - remember: "Our people don't take taxis to go to the bakery! "Now they travel everywhere and always.

No one is calling for a total abandonment of the benefits of civilization and the other little joys of life. Physical exercise will help minimize damage by normalizing blood circulation.

Strengthening the pubococcygeus muscle

Anyone who knows the secret of relaxation and tension of the pubococcygeus muscle knows the secret of love and a brilliant orgasm. This muscle connects the lower end of the coccyx and the inner region of the pubic symphysis.

strengthen the pubococcygeus muscle

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

A well-trained pubococcygeus muscle:

  • eliminates congestion in the pelvis, which means it prevents congestive prostatitis;
  • improves testicular function and hormonal levels;
  • will increase power;
  • improve the quality of orgasm;
  • will prevent premature ejaculation.

How to do the complex correctly

The good thing about bodybuilding 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 perform
Stop the flow During the act of urinating, you must stop it 2 to 3 times, straining the pubococcygeus muscle. This can be done every time you go to the toilet.
Muscle tension Up to 3 sets of 10 compressions are performed.

Additional Complexity

It aims to increase potency in men

  1. Maintain tension, change it to relaxation. It is important that the time for these two actions is the same: 3 seconds of tension, 3 seconds of relaxation.
  2. Speed stress. Rapid alternation of contractions and relaxations up to 20 times. 3 approaches.
  3. Lifting weights. Hang the towel over the erect penis and try to lift it with a bouncing motion. The load can be increased by wetting the towel.

Implementation recommendations:

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

The condition for the rest of the techniques is the choice of adequate physical activity: after exercise, you should feel tone, buzz, and not weakness and fatigue. During the next lesson, it is recommended to increase the load by no more than 10% compared to the previous one.

The best exercises to restore and increase power

There are both individual exercises for improving power and special complexes, which are entrusted to gym instructors to teach. The technique can be studied step by step in video lessons.

best exercises for power

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

Above your feet

  1. Active walking in place with knees raised high.
  2. You can even help with your hands, pressing your knees against your stomach.
  3. The load gradually increases from 30 to 50 knee lifts.


Effectively increases libido.

  1. Stand straight, arms at your sides, body relaxed, look ahead.
  2. Inhale through the lower abdomen, hold your breath and, while inhaling, contract the muscles of the anus for 3-4 seconds, then relax as much as possible, accompanying this exhalation.
  3. Once breathing is restored, repeat 5 to 6 times.

Keep the ball

  1. Using the muscles of the lower limbs, you should hold a medium-sized ball between your knees.
  2. Perform while lying on your back with your legs bent at the knees and hip joints.

Pelvic rotation

  1. The circular movements of the pelvis in Jedi yoga are called the "winner's dance. "
  2. Rotation of the pelvis in different planes causes an increase in power and can contribute to various frictions during sexual intercourse, which will certainly surprise and delight your wife.
pelvic rotation improves power

Walk on your butt

This power exercise 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. Move forward by contracting the muscles in your buttocks and legs, walk 2 meters, go back in the same way.


Erectile function can be improved, through increased blood flow to the pelvic region, by the familiar exercise bike.

  1. You choose the pace yourself.
  2. Pay attention to your breathing as you rotate your legs.
  3. Cycling strengthens the abdominal muscles, it is an effective treatment method for peristalsis disorders and a tendency to constipation.


  1. The emphasis is placed on the arms extended or slightly bent.
  2. Alternately pull your knees toward your stomach.
  3. 10 times in 3 sets, the blood accelerates in the groin, pelvis and lower limbs. The frog is included in martial arts warm-up exercises.
frog exercise for power


  1. Lie on your back with your arms at your sides or behind your head.
  2. Raise your straight legs, spread them as wide as possible and cross them.
  3. Leg movements imitate scissor work. Exercise strengthens the abs, removes excess fat from the abdomen and restores hormonal levels.


It has long been known that the most attractive place for women in a man's figure is the buttocks. A swollen elastic buttocks are a good sign that the erectile function of its owner will be at its best.

Including squats in your morning gym routine will have a positive effect on a man's potency. Chinese scientists believe that if you squat regularly, gradually increase the number of squats, combine them with massage of active points and abdominal breathing, you can get rid of 100 diseases and live to be 100 years old. The effectiveness is explained by the restoration of the flow of vital energy qi.

A correct squat is done like this.

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

Hold the stone

  1. The stone is imaginary, and it must be held by contracting the gluteal muscles while standing with the knees bent.
  2. This is useful for increasing power and strengthening the muscles of the anus. At the same time, a light massage of the prostate occurs.

Four-legged exercises

You can relieve fatigue and accumulated tension like this:

exercises for power on all fours
  1. From the "all fours" pose, resting your knees and palms on the mat, feet extended back, as you exhale, slowly lower your buttocks back and down, lowering yourselfsitting on your feet.
  2. Reach your arms forward, stretching your torso behind them.


Only physically trained men can immediately achieve the maximum amplitude of leg extension at the hip joints.

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


The ancient Indian teaching, which combines the adoption of special poses - asanas and relaxation of the mind, has long been of great interest to those who strive to maintain health. After taking a few lessons with the guru, you can continue the practice at home. They have a positive effect on the blood circulation of the small pelvis, open the chakras, the energy of which prevents the development of impotence.

  1. The most common power asanas performed at home are lotus and birch poses.
  2. The first is done sitting on the ground, with your back straight and crossed, your feet resting against your thighs.
  3. Hands on knees.
  4. When performing the second, you need to stand on your shoulder blades, keeping your legs straight.
  5. Concentrate mentally on the 1st and 2nd chakra area.


China also helped solve the problem by developing the qigong system for power. Originating in Tibetan monasteries, qigong quickly gained popularity.

Qigong gymnastics for power

Observations established that the loss of male strength shortened the years of a man's life, and children born to fathers practicing this gymnastics were healthier and stronger. Future fathers were therefore advised to exercise intensively before conception.

Exercise "Deer"

Performed in the "rider’s position. "Feet shoulder-width apart, bent. Arms at chest level, slightly bent.

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

Qigong helps to remove blockages and restore the flow of vital energy qi along the energy meridians of the human body by performing special exercises. The result will be increased potency, increased libido, improved sperm quality, prevention of congestive prostatitis and prostate adenoma.

Complexes to improve erection and potency

Scattered exercises can be combined as you like, creating your own training system. An alternative is the author's complexes for improving men's health.

Exercises for prostatitis from Dr. Popov

The technique is specific and is more similar to the treatment methods of traditional medicine.

  1. One of the exercises suggests sitting not on a chair, but on a freshly cut deciduous tree stump and repeatedly getting up.
  2. Another solution is to place a warm, freshly laid chicken egg under the perineum area. Too unconventional, but maybe there's something to be said.

Complex for improving Norbekov's power

Dr. Norbekov is known for the fact that the technique he developed treats more than one specific disease. The balance between destructive external influences and the body's defenses is restored. Her classes mobilize the body for self-healing and self-regulation.

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

Aleksin Complex

Yuri Aleksin, using his own example, proved the effectiveness of the described physical exercises for strengthening and increasing power. Its complex includes exercises such as:

  • above the leg;
  • tension;
  • run in place without lifting your toes;
  • pelvic lift;
  • tension of the pubococcygeus muscle;
  • hold the stone;
  • walk on your buttocks.

Arnold Kegel Gymnastics

For almost 100 years, Kegel exercises have been used around the world. Strengthening the pelvic floor muscles allows you to:

  • restore masculinity;
  • avoid premature ejaculation;
  • get rid of urinary incontinence.

These exercises are particularly effective for good strength in diabetic, obese and prostate operated men. The complex includes work with the amorous muscle, tension of the anus, 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 its complex:

Bubnovsky's power gymnastics
  • raise your legs while lying on your stomach;
  • raise the pelvis;
  • pelvic rotation;
  • push-ups from the wall.

Morning exercises

In any usual complex of morning exercises, you can safely include something that benefits male strength. The main thing is to receive a charge of vivacity, good mood and tone from the work done. Without overloading the body, you can add weights with dumbbells to your morning exercises.

  1. It is very good for the power to start the day by doing hula-hooping;
  2. If you are embarrassed to use a "women's" device, take an expander: one end of the expander in your hand, hook the other to your foot, pull - hand up, leg down; While seated, hold a butterfly expander between your knees. Bring your knees in and out.
morning exercises for potency

Training takes place twice a day. If the evening complex is performed in the gym, include a barbell in it. A good figure with excellent power is a beneficial plus.


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

Conclusions and criticisms

Without waiting for signs of weakening of power, choose several exercises or a complex that you like. Systematic exercises will bring benefits and give the joy of quality sex to the woman you love.

Many reviews talk about the benefits of the courses. The topic is sensitive, not intended for the general public, but men share their problems and successes on the forums: