Exercises to help restore potency

Sexual activity occupies an important place in the life of every modern man. Sex helps many men to assert themselves, achievements in this area contribute to the growth of self-esteem. Along with this, the mood improves and the problems go away. In order to be able to enjoy sex for many years, you need to start monitoring the condition of the reproductive system in your youth, treating disorders and pathologies in a timely manner. Power exercises will be of great help in this regard. They are not difficult to make, but they are quite effective.

The Benefits of Training and Exercise for Power

exercise to improve power

Potency is closely related to sport, as physical activity protects the male body from unhealthy changes.

For example, due to prolonged sitting there is a violation of blood circulation in the pelvic organs, blood stagnation appears, various pathologies develop, and male sexual dysfunction manifests itself.

Exercise helps men train the muscles of the cardiovascular system, increase the oxygen content of the blood, increase the functionality of the bronchi and lungs, and improve blood circulation. In addition, exercise to increase power contributes to the development of muscles in the pelvic region, which leads to increased blood flow, which helps fight congestion and inflammation.

Types of exercises

Exercises in the morning

The male sexual organ in the morning on waking is in an elevated state. You need to tighten your groin muscles for it to bounce back. This exercise activates blood circulation in the pelvis. Every day the number of "jumps" should be increased by 1. When you feel uncomfortable during exercise, you should reduce the number of movements to a comfortable state. Remember that the exercises are aimed at restoring blood circulation in the small pelvis, and do not perform them with force - it can be harmful. It is advisable to perform the exercise daily. In a month, you will be able to assess its effectiveness.

After one month, when you have been able to achieve 30 contractions - "jumps", the penis should be kept in compression for a few seconds, then lowered only. Those who still cannot perform 30 “jumps” do not yet, but simply “jump” without excessive fanaticism.

After completing this stage of training, those who easily perform 40-50 contractions can complicate the process by placing a small towel over the penis during the exercises.

Pelvic rotation

types of exercises to restore power

This exercise is very effective. You have to move your pelvis in a circle. In Jedi Yoga this is called the “victory dance”. It is necessary to rotate different sides with the pelvis. Thanks to this, the groin area is better supplied with blood.

For those who do not know, the movements during intimacy must be varied and to achieve perfection you must learn how to rotate the pelvis.

Walking on the buttocks

This exercise is also taken from Jedi Yoga. It is often recommended by urologists. To do this, you need to sit on the floor with your legs extended. For convenience, stretch your arms out in front of you or bend your elbows. Thus, you have to advance at a distance of 2 meters. Then come back to the starting point. Move your buttocks, go back and forth. Try to make each step as big as possible. At first it seems completely impossible, but over time it gets better. This exercise is effective in improving male potency. It is a proven method.

Elevate your legs for yourself while lying on your back

This exercise should be done while lying on your back. The head should be some distance from the wall. The legs should be slowly raised, then, without sudden movements, lowered towards the head. It should be done as if you want to hit the wall with your socks on. This exercise is a bit like a "birch", but differs in the inclination of the legs in relation to the head. The reclined position should be maintained for at least 13 seconds. If there is pain, you should slowly return to the starting position, relax, catch your breath, and start over. You need to perform 6 repetitions. If you can't do it that many times at once, don't force yourself. In time, everything will work out.


Starting position for this exercise: lying on your stomach. After accepting it, you have to lift your legs and arms at the same time. Stretch the limbs in opposite directions. The buttocks during the exercise should be as tight as possible. After 4-5 seconds you should return to the starting position. From the outside, this pose looks like a boat swaying on the waves. You don't need to close your hands, the main thing is to pull them up and forward. This exercise will help to prolong the duration of intercourse.

Raising and lowering the pelvis while lying down

You must lie on your back. Place your hands at your sides and rest them on the floor. Bend your knees and also rest on the floor. From this position, you should raise the pelvis as high as possible. Hold this position for a few seconds and return to the starting position. You need to do 6-7 repetitions.

Concentration technique

For this exercise you need to undress completely. It aims to develop the concentration of attention and the ability to properly direct your energy. It has 5 levels. All of them have only one criterion - inducing an erection. At the first level, you have to imagine intimate images and stroke yourself in the groin area to get an erection. At the second level, the same is done, but without intimate fantasies. At the third level, you can only stroke yourself with the back of your hand. At the fourth level, the groin cannot be touched. You can stroke your hips and torso. Focusing on the genitals, try to direct the blood flow to them and get an erection. At the fifth level, an erection is achieved without additional movements and fantasies - by the effort of one's own will. You can start right away from level 3-4 and slowly but surely reach level 5. Remember that going from 4 to 5 can take a long time. From six months and over.

Raise knees to shoulder level while standing

sports exercises to improve power

The essence of the exercise is to alternately raise the knees to shoulder level while standing. The right knee should be lifted towards the right shoulder and the left knee should be lifted towards the left.

Some people do this by jumping a bit, while others are more comfortable doing it while standing still. Keep your back straight. The knee should be raised to its maximum height. During the day, you can do 3-4 sets with 10 repetitions for each leg.

Recumbent recumbent bike

Starting position: lying on your back. Bend your legs at the knees and hips and perform movements that mimic the rotation of the pedals on a bicycle. The hands can be placed alongside the body or rest against the waist. The pace of the exercise should be comfortable. This should be done for 5-10 minutes.

Cross-fit rebound

Stand with your feet hip-width apart. Being in this position, sit down so that your knees touch your chest and put your palms on the floor. Now while performing a jump, you need to take your legs back so that you can take a position, like when performing push-ups. Using a jump, return to the position where the knees reach the chest and jump out, as high as possible. You must perform 10 jumps and 3 sets per day.


Everyone has known this exercise since childhood. You need to lie on your back and raise your legs perpendicular to the floor, so that the head and shoulder blades serve as support. Hold this position for 15 to 20 seconds and slowly return to the starting position. Advanced people can make it more difficult by spreading their legs out to the sides or doing rotational movements with them.

Running or walking in place

A great exercise aimed at restoring erectile function. It is ideal for warming up muscles. He is executed standing. The hands can rest against the wall. Relax the buttocks. Do not tear the socks off the surface of the floor. Alternately tear the heels off the ground, imitating walking or running. The buttocks and hips should be relaxed and inert. Gradually, the movement speed should be increased. You have to do two sets of one minute each.

Closed ring

You want to lie on your stomach. Bend your legs at the knees and reach your ankles with your hands. Grab them and bend the body and stay in this state for 30 seconds. Then slowly return to the starting position, relax, and repeat 4 to 5 more times.


Starting position: lying on your hands. They should be straightened or slightly bent. Put your palms on the floor. Stretch your legs back. Then pull the knee of one leg towards the chest and bring it back, do the same with the other leg. You need to perform three sets with 10 exercises for each leg. This workout helps improve blood circulation in the muscles of the pelvis and groin.


Lie on your back. Place your hands alongside your body or close the lock behind your head. Lift your legs off the floor and stretch them forward. Without bending your knees, cross them in the air with maximum amplitude. The movement resembles a pair of scissors. Hence the name. 3-4 sets of 20 repetitions.

Do squats

squats to improve power

Squats should be done in the morning, immediately after waking up. The back should be completely flat. The legs are slightly wider than the shoulders, the toes are wide apart. It is advisable not to take your feet off the ground. You need to squat as low as possible. You need to do fifteen to twenty squats.


Get into a seated position. Bend your knees and spread them out to the sides, turning your feet towards each other. Keep your back straight. Move your feet towards your groin and hold them with your hands. Look straight ahead. Yogis can easily adopt this position. Now press your knees with your elbows so that they reach the floor. Hold this position for a few seconds, then relax.

Rotation of the legs lying on the back

Lie on your stomach and alternate each leg in an inward and outward circular motion. Leg rotations should have maximum amplitude. Take your time for three sets of twenty repetitions.

Important!On days when you are exercising to increase power, try to drink as much plain water as possible. You don't need to drink water during class. Also, do not drink immediately after finishing a workout. Thirst can be eliminated after half an hour. This will help to avoid unnecessary stress on the heart.


These exercises help improve heart function, which leads to normalization of blood flow to the genitals.

Running short and long distances is very useful. You should run for thirty to forty minutes every two or three days.

Swimming is a great help in the development of the cardiovascular system.

Do abdominal exercises. Fighting and wrestling are good for the male body.

Chinese physical exercise

Qigong is a universal gymnastics which helps to neutralize the disease, whatever the cause of its appearance.

Chinese exercises to improve power

A similar effect is due to the fact that in Chinese gymnastics the stagnant process in the small pelvis is completely eliminated. Oxygenation of the blood occurs after the first exercise. She begins to actively fill the organs of the reproductive system.

The ancient healing technique surpasses even the most expensive drugs in its effectiveness. This is because the pills raise blood pressure by forcing blood to fill the reproductive system, and exercise restores natural blood flow.

First qigong exercise

Important!The exercises should be done on the floor. You can use a yoga mat.

  1. Lying on your back, lower your arms to your sides, cross your legs. The right leg should be on the left.
  2. Take a deep breath.
  3. It is necessary to raise the back and pelvis so that the body weight is distributed between the back of the head and the heel of the left leg.
  4. Hold this position for a few seconds.
  5. Slowly lower yourself down as you exhale.
  6. Change the position of your legs. Your left foot should now be on your right.
  7. Do the exercise with your right heel.
  8. This must be done 10 times.

Second Qigong exercise

  1. Starting position, as in the first exercise.
  2. The left leg should be bent at the knee, the foot should be placed on the ground.
  3. Taking a gentle breath and leaning on the shoulder girdle, arms and left leg, lift the right right leg.
  4. When the hips of both legs are parallel, hold this position for a few seconds.
  5. Slowly exhale, lower your right leg.
  6. After that you need to straighten your left leg and bend your right.
  7. Repeat the exercise resting on the right leg, lifting the right left leg.
  8. Repeat the exercise 10 times.

The third qigong exercise

  1. Roll onto your stomach. Place your hands alongside the body. The legs are straight.
  2. Place your palms on the floor. They should be in a line below your shoulder girdle.
  3. As you breathe in gently, lift your torso by pushing the floor with your hands. The back should bend as much as possible and the pelvis should remain on the floor.
  4. When you reach the maximum deflection, tilt your head back and hold the position for a few seconds.
  5. Slowly exhale, gently lower the body.
  6. The exercise should be repeated 10 times.


how to restore power with exercise

If a man has a history of severe cardiovascular disease, exercise should be done with great caution.

It is strictly forbidden to perform exercises with:

  • genitourinary infections during exacerbations;
  • ARI and ARVI, accompanied by fever or fever;
  • oncological diseases. Exercise is permitted, but with great caution for men with a history of serious cardiovascular disease. In this case, the load should be increased gradually.