12 great exercises to improve performance

There are a large number of means to increase potency, their effectiveness varies. But why take extreme measures and immediately swallow "chemicals" if you can turn to effective folk remedies. Exercise is not only an opportunity to effectively increase potency, but also an opportunity to improve overall health. The main thing is to know which exercises can help.

Let's look at the best physical exercises to increase vitality in men that can be done at home.

Exercises with PC muscles at home

This exercise involves alternating tension and relaxation of the sexual muscles. PC muscle training not only develops the potential strength and tone of the pelvic and reproductive muscles, but also tones the prostate. Suggested exercises to be performed regularly:

• Stimulates the release of male hormones into the blood;
• Eliminate premature ejaculation;
• Significantly enhances the pleasure of orgasm;
• Improve sperm quality and sperm motility, increasing the likelihood of successful conception;
• Enriches the pelvic organs with oxygen;
• Develop immunity against urinary tract infections;
• Protects against impotence and other abnormalities in the genitourinary system;
• They are an excellent preventative measure for prostate and pelvic cancer.

To train and strengthen most PC muscles, you need to start with the simplest exercises, gradually increasing the load. Therefore, for the first two or three days, it is enough to hold in urine for a few seconds during each urination by tensing the corresponding muscles. In this case, it is not recommended to strain the muscles of the thighs, buttocks and abdomen, although at first this is very difficult. Muscle contraction and tension occur three to four times during each bowel movement. Then you can move on to full exercise.

• Warm up while lying, standing or sitting. Tighten and relax your PC muscles, counting from 1 to 60. Each action lasts 1 second. This means that a set of 60 muscle contractions will take exactly one minute. Then rest for 20 seconds. Three sets of 60 handles. Rest between sets for 20 seconds.
• Flicker. Performed in a lying, standing or sitting position. Inhale through your nose, exhale forcefully through your mouth, hold your breath and tighten your PC muscles along with your facial muscles. Hold this position for ten seconds, then relax for ten seconds, inhale and repeat the exercise from the beginning, doing three sets of ten times each. Rest one minute between sets.
• Weight lifting exercises can be performed in a lying, standing, or sitting position. You need to count from 1 to 8. On a PC muscle, you need to squeeze slightly and hold in this position for five seconds, count "two" - squeeze a little harder and hold for another five seconds, count "three" evenIt's even harder and it's still possible to keep. Count "eight" The PC muscle should be tightened as much as possible. Hold it in this state for 10 seconds, start moving the lift down, seven - slightly relax the muscles and hold for five seconds, six - a little more to relieve muscle tension and hold for five seconds, etc. v. until "one" when the muscle is completely relaxed. Breathe calmly, without delay. Two sets of five repetitions. Rest between sets for a minute or two.
• Stairs can be performed standing, lying or sitting. This technique is the same as the "lifting" exercise, but there is no need to linger on the floor for 5 seconds, nor is it necessary to hold the muscle in a state of maximum tension for 10 seconds. Breathing is calm, without delay. Repeat the exercise ten times in a row without resting.

Kegel exercises to increase potency and improve prostate health

In addition to physical activity that requires at least 30 minutes a day, you should make time for intimate Kegel exercises, which will allow you to prolong sexual intercourse and control ejaculation. Kegel muscles are located around the pubic bone and prostate. You may feel them when you try to stop the flow of urine while urinating.

These are the muscles responsible for the movement of the penis during erection. The easiest way to train your Kegel muscles is to intentionally contract and relax them. The first effects of regular daily exercise will appear within three weeks.

Prostatitis is one of the most common causes of erectile dysfunction and even sexual impotence, so it is important to treat it with medication and physical therapy. Kegel exercises are best suited for this and should be performed as follows:

• Alternate tension and relaxation of the pelvic muscles, to do this, you need to pull the buttocks into the pelvis (perform the exercise several times, gradually increasing the load);
• Forced to stop the urination process up to 6 times (the penis must be as tense and relaxed as possible);
• Tense the pelvic muscles and delay this state for a few seconds, followed by relaxation (it is necessary to gradually increase the delay time).

All of these exercises can be performed according to your preference, lying down, sitting or standing.

Spin the wheel

Spinning with hoops is one of the most common exercises that we are familiar with in school. Although at school we have many times performed the exercise with hoops, many people do not even know how to do the exercise correctly. For rotation to improve effectiveness, you must perform the exercise correctly. But the exercise itself in potency is no different from the classic version.

• Choose a bracelet that reaches your chest or waist when you stand sideways.
• Step inside the ring.
• Move your hands to the edges of the ring.
• Spin the wheel. If you are right-handed, rotate the ring firmly counterclockwise. If you are left-handed, rotate clockwise.
• Continue rotating. Continue moving your belt in a circular motion, relaxing and aiming for the belt to wrap around your waist.

Move your butt across the floor from a sitting position

Many people think that it is impossible to do this exercise, but if you follow the steps correctly according to the instructions, it is not only easy to do but also effective.

• Sit on the floor. At the back point, stretch your legs forward.
• Your arms can be extended or bent at the elbow, whichever is more convenient.
• And in this position, we try to move our buttocks forward at least 2 meters and the same back.
• Alternately realign your buttocks, stepping forward and backward. Each time, try to walk as far as possible.
• At first it seemed impossible, but it improves men's health very well. This is an old proven method.

Raise your legs, birch

Everyone knows the exercise "birch tree". Many people think that you just need to lift your legs from a lying position, but the exercise requires preparation. Birch not only helps get rid of potency problems, but also has a positive effect on the condition of the spine. If you have back pain, exercise will bring more positive effects. The main thing is to perform the exercise correctly, observing all the rules and requirements.

The nature of birch is:

• Lie on your back and lift your legs upright, supporting your waist with your hands, leaning on your elbows and shoulders.
• Keep your legs straight for 15-20 seconds and lower them. Repeat the process for 3 minutes.
• The neck must be relaxed.
• For advanced people, you can complicate the task by keeping the correct position and starting to spread your legs to the sides and rotate them.

Lotus position enhances vitality for men

Padmasana or lotus pose is a meditation and relaxation pose in yoga. Padma means "lotus" and refers to this auspicious symbol in many yoga teachings.

In Padmasana, you cross your legs and place your feet on the creases of your thighs, like folded lotus petals. Although the concept of Padmasana sounds simple, this pose is considered advanced. Attaining Padmasana does not make you a better yogi or a more spiritual person, but it does offer a number of benefits to those who can find comfort in this pose.

Your hip or knee surgery may prevent you from finding Padmasana. However, sometimes proper warm-up exercises can help prepare the body by stretching the ankles, knees, hips and sacrum. You can prepare your body for Padmasana by practicing the following asanas:

• Virasana (hero pose). Sit on your knees, sitting on your heels with your spine straight. Place your feet on the outside of your thighs, toes pointing back and ankles parallel to your shins until the chair is on the mat. Press your sit bones into the mat, keeping your heels in contact with your thighs. If your sit bones aren't touching the ground, you can use a towel or block for support.
• Your knees may move slightly apart. Go deeper into the pose by tucking your chin into your chest to stretch the back of your spine or lying on your back to stretch the front of your body and psoas. To lie on your back, use your right hand to touch your right heel, then use your left hand to touch your left heel.
• Then the elbows find their way to the mat, then the shoulders and the back of the head. Extend your arm overhead, reaching to your opposite elbow. Hold the pose for 5-10 breaths, performing 20 breaths. Slowly come out of this pose.
• Sit in Dandasana (staff pose). Bend your right knee and place your shin in a support with your right foot at the left elbow and your right knee at the right elbow. Wrap your hands under your shins and hold this position to stretch your hips, ankles, and sacrum.
• Try to avoid rounding your shoulders and back. Repeat on the other side. Then start again on the right side, bringing your ankle to the crease of your left thigh. Leave the sole of your right foot facing the sky. The hips should be open and the knees should be relaxed below the hips. Once this is achieved, repeat the exercise with the opposite leg.

Exercise scissors, bicycles

Everyone knows the exercise "bicycle" from childhood, which is performed lying on the floor. But if you do not cycle properly, you will not be able to achieve the desired effect. First, you must always keep your back straight. Right leg tense. Each exercise should be performed in multiple approaches.

1. Lie on your back, hands behind your head, knees bent. Take twelve quick breaths and exhale through your belly. Then move the pelvis left and right, as if rubbing the tailbone.
2. Stand on the ground with your knees raised.
3. Stand with your knees bent, tense and relax your buttocks with maximum effort.
4. Also, with your legs bent, lift each heel off the floor. In this case, the socks must be motionless. Perform the exercise at maximum speed.
5. Lie on your back, put your feet on the floor, bend your knees. Raise and lower your pelvis.
6. Lying on your back, tense and relax the muscles located between the scrotum and buttocks, called "muscle potency". Do it with maximum effort. The exercise is similar to holding urine.

Plank with knees bent

Plank is a challenging exercise that works all muscle groups. But you can achieve the desired effect of increasing potency if you add some elements to the classic exercise.

• Maintain posture after connection - stop lying on your hands. Arms straight or slightly bent at the elbows, palms flat on the floor. Legs stretched straight back.
• Now we begin to pull the knee of one leg towards the stomach, bring it back and then the knee of the other leg.
• Do 3 such approaches with a break of 10 times. This is considered a double knee pull on each leg.
• Gradually you can increase the rhythm.

A good exercise to accelerate blood flow in the groin and pelvic muscles.

This tightening of the legs and knees is not only done from a set of physical exercises to enhance potency and erection. This is still done in crossfit and martial arts warm-ups.

Run in place with high knees

Running is an effective exercise. But there is not always a real opportunity to jog regularly. Sometimes your busy schedule makes it difficult to exercise regularly, and sometimes weather conditions don't allow you to leave the house. Of course, you can go to the gym or buy a treadmill. But on the other hand, why spend money if you can do everything yourself. In addition, you can run in place in any condition at home, even in the office.

• Stand up straight, put your hands down.
• Actively walk in place, raise your knees, touch your chest.

Start with thirty lifts on each leg, gradually increasing to fifty.

Press your knees into your body in a standing position

Pressing the knees towards the body is an exercise that helps increase the level of flexibility and affects the condition of the muscles in the desired area.

• The point is that we alternately raise our knees to shoulder level with different legs while standing.
• Raise the right knee to the right shoulder, the left knee to the left shoulder.
• Some find it convenient to do all this while jumping, moving a little forward, while others find it convenient to stand still and jump.
• Keep your back straight. The main thing is to raise your knees as high as possible.
• You can do 3-4 sets of 10 lifts of both legs each set, with breaks.

Exercise "boat" increases vitality

1. In a sitting position, bend your knees, spread them in different directions and turn your legs towards each other.
2. When connecting the supports, move them as close to the groin as possible. The palm of the hand hugs the foot.
3. The back must be straight, not narrow, look forward, not bent down. It is not difficult for a meditator to occupy such a position.
4. Now we try to lower our elbows towards our feet so that our knees touch the floor.
5. Hold the pressure for a few seconds, keeping your knees on the floor and then relax.
6. This oriental practice can be attributed to Chinese physical exercises for strengthening, which Tibetan monks still see.
7. Choose a norm that has an average tension and does not cause pain, gradually increasing the load. There is no fanaticism. All of this will stretch your groin muscles and improve blood flow to the pelvis.

Can cardiovascular exercise be beneficial?

Cardiovascular exercise can be helpful because it increases endurance, which can indirectly affect the quality of potency.

In any training complex, the number of repetitions of a method starts from 10 and gradually increases to 25. It is recommended to combine strength training, gymnastics, cardiovascular training and do not forget about the benefits ofmorning exercises. This is a good opportunity to remove blockages in the prostate, normalize testosterone hormone levels and ensure full sexual intercourse. If such a health problem has arisen, then it is recommended to start strengthening exercises at home from yesterday, delay will cause serious complications for men's health.

In what situations can exercise help?

The listed male enhancement exercises will naturally solve the problem. Firstly, the whole body is healed, secondly, the muscles are trained, blood circulation improves, including in the corpora cavernosa. Improving blood supply to the pelvic and genital areas is the basis of all therapy.

In a situation of complete helplessness, these exercises will not bring any effect.

Perform all exercises regularly, preferably daily, so as not to reduce the results obtained.

During the first training sessions, the number of repetitions of each movement should be kept to a minimum to avoid over-stretching untrained muscles and prevent the formation of muscle microfibers. As skill develops, the number of repetitions should increase, increasing the time to complete each exercise by 3-5 minutes.

Men with chronic illnesses should consult their doctor before starting to exercise. Extreme care should be taken after surgery, especially in the abdominal cavity.

How else can you normalize blood flow to the pelvis?

Potency is the state when blood flows to the pelvis and the necessary vessels are filled with oxygen. From a medical point of view, everything is simple, but the question remains how to achieve such an effect. There are some general rules that will help achieve the desired result and, therefore, increase potency. Rules to follow to increase potency:

1. Choose a ladder, not the elevator, even to the 5th or 6th floor. If you regularly walk and climb stairs, your legs and pelvic area will be exercised. The muscles will be stretched and warmed, and blood will circulate normally to the pelvic area.
2. Walk to work. Doctors say you should walk at least 10 thousand steps a day and this is true. But there is not always enough time to spend on walks. You can combine work and pleasure, namely giving up personal or public transport and walking to work. Additionally, it will help you save some money.
3. Morning exercise should become a habit. Spend 10 minutes exercising daily to stay alert and active throughout the day.

The dietary habits of our time are detrimental to men's sexual performance - fast food, rich in fats and simple carbohydrates but poor in vitamins and minerals. It is estimated that up to 57% of erectile dysfunction cases in men over 50 years old are due to atherosclerosis in the reproductive organs due to a diet high in animal fats.

Diet to enhance potency should include healthy fats, foods rich in zinc, selenium, vitamin E and vitamin B6. To improve erections at home, your daily diet should include healthy foods that help increase sexual desire.

You can include physical exercises to increase potency and tone the body in your daily exercises or perform them separately. Yoga in such cases is also said to provide significant help in returning intimate strength "to life"; This is an effective and efficient progress.