Potency exercises - which are the most effective for men?

2 December 2025

When dealing with erectile dysfunction, it is better to take an integrated approach rather than relying on drugs and medicines alone.In addition, a person should normalize his diet and increase physical activity.Specially developed potency exercises help strengthen muscles, activate blood circulation and improve mood.

How important is activity to "man power"?

One of the most common reasons for a decrease in male strength is a sedentary lifestyle and low physical activity.In addition, modern attractiveness criteria include upright posture, muscle definition and intelligence.

Regular exercise helps:

Ensure complete saturation of body tissues and cells with oxygen;
Improves both general blood flow and microcirculation in the pelvic organs;
Increasing endurance and good physical shape;
Strengthening the immune system, increasing the body's resistance to infections and viruses.

However, you should know that the load level should be moderate.Excessive physical exertion can have a negative impact on the body's systems.Often, bodybuilding athletes suffer from sexual dysfunction due to overzealousness or taking pharmacology.Supplements of this type cause significant harm to the body, reducing male potency and causing skin diseases.

The most effective exercises to improve potency.Top 20

To increase sexual potency, specialists in the field of physiotherapy have specially developed complexes that include exercises for male potency that solve various problems.Some of them are designed to increase testosterone, others have general strengthening functions, and others prevent the formation of congestion.Physical activity is also important for the prevention of inflammatory diseases of the prostate gland, the work of which largely determines the level of male strength.

Physical exercises that affect blood circulation

Normal circulation in the pelvis is the key to a stable erection.If the arterial lumens do not expand enough, and the venous lumens narrow, then the circulation of the liquid is disturbed.

It stagnates in the organs, contributes to the development of prostatitis and sexual dysfunction.Potency exercises at home help men restore blood flow without additional visits to the gym.It is enough to carry out a specialized complex instead of regular charging.

"Birch"

An exercise familiar to many from childhood.It's simple:

From a lying position, raise your legs so that an angle of 90 degrees is formed in relation to the body;
Place your hands under your buttocks and lift your pelvis and lower back off the floor;
As a result, only the head and upper back need to lie on a horizontal surface;
Freeze in the indicated position for 2.5 minutes.

Exercises for the pubococcygeus muscle

These exercises are the first to be recommended to improve erectile function.A small complex helps you feel the muscle and learn to control it.It includes:

Stopping the stream.Manipulations are performed during the act of urination.It is necessary to stop the jet and start it again.Characteristics: In the first days, slight painful sensations may appear.If you cannot stop the flow, this indicates muscle weakness.The ideal to which it is important to strive is to stop three times at once;
Muscle tension.If the beginning of the complex helps you feel it, then the second exercise teaches control.You should start with 10 repetitions, the number of which should increase over time.You need to tense the muscle and maintain this state for as long as possible.The exercise can be performed at any time, the main thing is that the man is sitting while doing it.

"eights"

These movements promote blood flow and effectively warm up the muscles.To do this you need:

Do 8 repetitions, describing the figure "8" with the hips in the "back" direction;
Draw the same number of eights moving forward;
It is important to observe the body during the exercise - the upper part of the body should remain as still as possible, only the buttocks and lower limbs should be used.

Jumping Squats

An exercise that has a positive effect on blood circulation, but puts a heavy load on the heart, so if you have heart disease, you should perform the movements with caution.Mandatory:

With your feet shoulder-width apart, squat down;
Place your palms on the floor or mat;
With a sharp movement, throw your legs back so that you get the initial position for push-ups;
Reassemble your lower limbs and jump to a standing position.

It is recommended to perform this exercise 8 times for 4-5 approaches.

Pelvic lift

A useful and not very complicated gymnastic element for male potency that must be done 10 or more times.To do:

Lie on the floor, stretch your arms, bend your legs;
Raise the pelvis as high as possible;
You need to place your feet and back on a horizontal surface;
To increase the difficulty, you can place any weight on your stomach and hold it.

Testosterone producing loads

Testosterone is a hormone that allows a man to experience attraction to a woman and physical arousal.

Strength training to increase potency can increase the production of sex hormones and also contribute to beautiful and sculpted muscles.Most of the elements are performed in the gym under the supervision of an instructor or an experienced partner.

Deadlift

A vigorous exercise that affects many joints and muscles.To perform it correctly, a man must be flexible, so beginners are recommended to first resort to a gymnasium to increase flexibility and additionally strengthen the back.

Exercise technique:

The back should be straight and tense during the entire performance;
The chin looks straight, if you lower it, the spine will lose its evenness;
The chest should be pushed forward;
The first approach is performed with an empty bar, so that the muscles remember the dynamics and the correct mechanics of execution;
Feet should be shoulder width apart;
The emphasis is on the heels;
When gripping the bar, you should use a normal grip;
The barbell is lifted by stretching the muscles of the lower limbs and back;
After bringing the bar to the top point, it is important to maintain a straight back position without bending backwards;
You need to reduce the load slowly, using the muscles of the legs and pelvis.

Squats with weights

Such squats are divided into 3 types:

Those with a cup - require the use of any weighting material.You need to take it in your hand and press it to your chest.The basic position is that the feet are wider than the width of the shoulders, the toes are turned slightly outward.Your back should be straight throughout the exercise.You should squat straight, turn the knees towards the toes and place the elbows between the knees at the lowest point;
Shoulder barbell squats are recommended for more experienced athletes.The barbell should be placed on the trapezius behind your head.Hands are placed at shoulder level, palms facing forward.To minimize the chance of injury, it is very important to maintain spinal alignment.You must inhale as you descend, exhale as you rise;
Front squats are the most complex technique, but also the most effective.The bar should be held at the level of the collarbone, slightly higher.By placing the barbell on the collarbones, the athlete prevents the barbell from rolling.During the entire range of motion, it is necessary to carefully monitor the vertical position of the body.

Bench press

The exercise is performed from a lying position.A special bench-stand is used.The key to proper execution is a comfortable position, with support on the feet, pelvis, shoulder blades and back of the head.It is important that the head is fixed.You must look straight up;it is not recommended to control the movement of the tape with your eyes.

You need to bring the shoulder blades together and bend a little.The angle in the knee is no more than 90 degrees.The legs are pressed to the floor with force, the grip is as comfortable as possible for the man.When removing the barbell from the racks, you need to fix it for a few seconds, then begin to slowly lower it to the chest.Once you reach the optimal low point, squeeze up.

Barbell curl

This exercise is widely popular among men, but many instructors claim that the technique is often incorrect and, accordingly, the strength element does not bring all the benefits, but the risk of injury increases.

Rules for correct execution:

The barbell is located at the level of the pelvis, the grip is slightly wider than the shoulders, the legs are in the same position.The body is straight, the knees are springy.Turn your palms away from you, elbows close to your torso, tone your stomach;
Forearm movements and biceps strength provide weight lifting;
After bringing the projectile to the highest point, pause and count to 2;
Slowly lower the weight to the starting position
Inhale as you move down, exhale as you move up.

The greatest effect of the power element will be under the following conditions:

No swinging the bar, no quick puke;
Lifting the barbell from the pelvis to the shoulders should be carried out along the trajectory of a wide arc;
Upward movement is faster than downward movement;
All elements run smoothly;
Elbows should remain slightly bent at the lowest point.

In the first stages, you should limit yourself to 8 repetitions and 5 approaches (the weight is selected individually).

Army Press

The most famous version of the military press is performed as follows:

Medium barbell (20 kg) with metal locks;
The principle of the grip is that the hands are placed wider than the shoulders;
The starting position is a straight spine, tense knees, spread legs;
The barbell should be pressed up until the arms are very tense, after which the load should be lowered;
It is important to make sure that the bar does not come into contact with the chest, but at the same time lower the bar under the chin.

Exercises for normal prostate function

Inflammation of the prostate gland and other urological diseases affect not only the general well-being, but also the erectile function.

That is why it is important to perform physical exercises for potency, which have a beneficial effect on the prostate and ensure its full functioning.

Squats

A small set of exercises that are recommended to be performed in full, without limiting yourself to one or two elements:

Grab the back of the chair and squat as deep as you can 5 times;
Perform the same movements, but returning to the "standing" position, rise on your toes;
Alternatively, place your feet on a raised platform, using your gluteal muscles during the movement.

Knee lift

To do the exercise correctly, you need to lie on any horizontal surface.Next steps:

Stretch your arms and legs;
Lift the right knee and pull it towards your chest;
Count to twenty;
Return to the original position;
Do the same with the left leg;
Requires 3 reps.

"Superman Trick"

This item is performed from a prone position.need for:

Stretch your arms forward so that your whole body is in one line;
Raise your arms and legs off the floor at the same time;
Move them in different directions;
Freeze for 15 seconds;
Take the starting position;
Repeat several times.

"flight"

For this gymnastic element, you need to take a position on all fours and place your palms on the floor.next:

Lift your left arm and right leg off the floor;
Tighten the abdomen as much as possible;
Stretch the upper limbs forward, the lower limbs backward;
Freeze for 15-20 seconds;
Return to the beginning and relax;
Repeat, switching arms and legs;
Perform 8-10 times.

Abdominal breathing

Abdominal breathing is very helpful in keeping the prostate gland functioning.Lying on your back, you need to inhale as deeply as possible and tense your abdominal muscles.Freeze in this position for 10-20 seconds, then relax.

Often, in the initial stage, a person can "lose his breath" after only a few seconds, but later the ability to not breathe for up to 1 minute develops.

Gymnastics to increase male potency

It is worth paying attention to various Eastern practices, as well as exercises developed by Chinese and Japanese instructors to improve potency, called gymnastics.

Bends from a seated position to improve potency

Even among the elements of yoga there are movements that are useful for restoring sexual function.

Bends down from a sitting position

The starting position is similar to the lotus position:

Bend your right leg and pull your second leg to the inner thigh so that the heel rests on it;
Bend your left leg, grasp the foot with your palms;
Hold the position for 3-4 minutes while simultaneously massaging the foot;
Perform the exercise in a mirrored manner;
This will take 4 approaches.

Classic tilts

A special bending technique that effectively increases male strength.For proper implementation, it is necessary:

Stand straight and place your feet 70 cm apart;
Extend your arms to your sides;
As you inhale, bend down so that the fingers of your left hand touch your right leg while your other hand looks straight up;
Exhaling, stand up;
Perform the exercise in a mirrored manner;
You should do 7-8 repetitions.

"Tail Wagging"

To do this item, you need to take the fetal position and then:

Stretch your arms along the body, palms up;
Relax your head muscles, rest your forehead on the floor;
Begin to move your buttocks in such a way as if there is an imaginary tail to wag;
Continue until moderate fatigue occurs.

"archery"

To perform it correctly, several manipulations will be required:

Place your right leg forward and bend it so that the knee is just above the toes;
Put your left leg back, it should be straight and rest on the entire foot;
Raise your right hand and extend it forward with a movement as if you were holding a bow in your fist;
Pull back the invisible string with your left hand;
Tighten the chest muscles, lift your chin slightly, freeze for 5 minutes;
Switch limbs and repeat.

"snake"

The last exercise is related to ancient Japanese and Chinese spiritual practices.You should lie face down and stretch.Then you need to do the following:

Press your palms into the floor, placing them just below the shoulder line;
Inhale and smoothly lift your torso up;
The back should bend, but the pelvic bones should be pressed to the surface;
After reaching the maximum point, you must throw your head back as far as possible and freeze;
Return to the starting position smoothly and slowly as you exhale;
You must repeat the item at least 10 times.

In addition to performing specialized complexes to increase potency, you should regularly walk in the fresh air.Regular but short morning jogging, swimming in the pool and doing yoga are considered beneficial.The latter ensures the synthesis of sex hormones, stretches the spine, strengthens the hip muscles and has an effect that increases the sensitivity of nerve endings.In addition, Eastern practices harmonize the emotional state necessary for a full life and an even mood.