Training for Potency - The most effective for men?

2 December 2025

When dealing with erectile dysfunction, it is better to take an integrated approach, and not just rely on drugs and medicines.In addition, a man must normalize his diet and increase physical activity.Exercises specially designed for potency help strengthen muscles, activate blood circulation, and improve mood.

How important is activity to "man power"?

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

Regular exercise helps:

Ensure complete oxygen saturation of body tissues and cells;
Increases both general blood flow and microcirculation in the pelvic organs;
Increase endurance and get in good physical shape;
Strengthens the immune system, increases the body's resistance to infections and viruses.

However, you need to know that the load level should be moderate.Excessive exercise can have a negative effect on the body's systems.Often, bodybuilders experience sexual dysfunction due to excessive enthusiasm or taking pharmacology.Supplements of this type cause significant harm to the body, reduce male potency and cause skin diseases.

The most effective exercise to increase potency.top 20

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

Physical exercise that affects blood circulation

Normal blood circulation in the pelvis is the key to a stable posture.If the lumens of the arteries are not developed enough, and the lumens of the veins are narrow, then the circulation of fluid is disturbed.

It survives in the organs, contributing to the development of prostatitis and sexual dysfunction.Training for potency at home helps men restore blood flow without additional visits to the gym.It is enough to perform a specific complex instead of a normal charge.

"Berezka"

An exercise familiar to many from childhood.Simple:

From a lying position, lift your legs so that an angle of 90 degrees is made relative to the body;
Place your hands under your back and lift your pelvis and lower back off the floor;
As a result, there is only the head and back of the back above the horizontal surface;
Freezes the indicated position for 2.5 minutes.

Exercises for the pubococcygeus muscle

This exercise is the first recommended to improve erectile function.Small complexes help you feel the muscles and learn to control them.It includes:

Stop the jet.Manipulation is done during urination.It has to stop the jet and start it again.Features: In the first days, a slightly painful sensation may occur.If you cannot stop the flow, this indicates muscle weakness.The important ideal to strive for is to stop three times at a time;
Muscle tension.If the beginning of the complex helps you feel it, then the second exercise teaches control.You need to start with 10 repetitions, the number of which should be increased over time.You need to tense the muscles and maintain this position for as long as possible.This exercise can be done at any time, the main thing is that the man sits while doing it.

"Eights"

This movement promotes blood flow and warms up the muscles effectively.To do this you need:

Perform 8 repetitions, depicting the figure "8" with your hips in the "backward" direction;
Draw the same number of eights, moving forward;
It is important to monitor the body during the exercise - the upper body should remain motionless, only the back and lower limbs should be used.

"Jumping Squats"

Exercises that have a positive effect on blood circulation, but put a high load on the heart, so if you have heart disease, you should do the movement with caution.Required:

With your feet shoulder-width apart, squat down;
Place your palms on the floor or mat;
With a sharp movement, remove your legs so that you get the original push-up position;
Gather your lower limbs again and jump to a standing position.

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

Lift the pelvis

A useful and not too complicated element of gymnastics for potential men, which needs to be done 10 or more times.Need to Do:

Lie on the floor, spread your arms, bend your legs;
Raise your pelvis as high as possible;
You should put your feet and return to a horizontal surface;
To increase the difficulty, you can put a weight on your stomach and hold it.

Load produces testosterone

Testosterone is the hormone that allows a man to experience attraction to women and physical stimulation.

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

Deadlift

Energy-intensive exercises that affect many joints and muscles.To perform it correctly, a man must be flexible, so beginners are recommended to first use the gymnastic complex to increase flexibility and further strengthen the back.

Training Techniques:

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

Squats with weight

The squats are divided into 3 types:

Cup - requires the use of any weighting agent.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 of the feet are slightly turned outwards.Your back should be straight throughout the entire exercise.You should squat straight, turn your knees to your toes, and place your elbows between your knees at the lowest point;
Squats with a barbell on the shoulders are recommended for more experienced athletes.The barbell should be placed on the trapeze behind your head.Hands are at shoulder level, palms facing forward.To minimize the possibility of injury, it is very important to maintain spinal alignment.You should inhale as you descend, exhale as you ascend;
Front squats are the most complex technique, but also the most effective.The bar should be held at collarbone level, slightly higher.By placing the bar on the collarbones, the athlete prevents the bar from rolling.Throughout the entire movement, it is necessary to monitor the vertical position of the body.

Bench press

This exercise is performed from a lying position.A special bench rack is used.The key to proper execution is a comfortable position, with support placed on the legs, pelvis, shoulder blades and back of the head.It is important that the head remains.You have to look straight;It is not recommended to control the movement of the bar with your eyes.

You should bring your shoulder blades together and bend slightly.The angle at the knee is not more than 90 degrees.The foot is pressed to the floor with force, the grip is comfortable for a man.When removing the barbell from the rack, you should fix it for a few seconds, then begin to slowly lower it towards the chest.After reaching the optimal bottom point, squeeze upwards.

Barbell Curls

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

Rules for correct implementation:

The bar is at the level of the pelvis, the grip is slightly wider than the shoulders, the feet are in the same position.The body is straight, the knees are springy.Turn your palms away from you, elbows near your torso, tone your abs;
Arm movement and biceps strength give weightlifters;
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 go up.

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

No bar swing, no quick throw away;
Lifting the bar from the pelvis to the shoulders should be done along the trajectory of a wide arc;
Upward movement is faster than downward movement;
All elements are done smoothly;
Elbows should be left slightly bent at the lowest point.

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

Army Army

The most famous version of the military press is done like this:

Medium size bar (20 kg) with metal plate lock;
The principle of the grip is that the hands are positioned wider than the shoulders;
The starting position is a straight spine, tense knees, feet apart;
The barbell must be pressed up until the arms are very tense, after which the load should be lowered;
It is important to ensure that the bar does not touch the chest, but at the same time lower the bar under the chin.

Exercise for normal prostate function

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

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

Squats

A small set of exercises recommended to be done completely, not limited to one or two elements:

Grab the back of a chair and squat as fast as you can for 5 times;
Do the same movement, but return to the "standing" position, rise on your toes;
Always place your feet on a high platform, using the gluteal muscles during movement.

Knee lift

To perform the exercise correctly, you should lie on any horizontal surface.Next step:

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

"Superman Trick"

This element is performed from a prone position.Requirements:

Extend your arms forward so that your whole body is in line;
Lift your arms and legs off the floor at the same time;
Move them in different directions;
Freezes for 15 seconds;
Take the starting pose;
Repeat several times.

"Flight"

For this element of gymnastics, you should take a pose on all fours and rest your palms on the floor.Next:

Lift the left arm and right leg off the floor;
Tighten your stomach as much as possible;
Stretch the upper limb forward, the lower limb back;
Freeze for 15-20 seconds;
Return to the start and relax;
Repeat, switching arms and legs;
Do it 8-10 times.

Belly breathing

Abdominal breathing is very useful for maintaining the function of the prostate gland.Lying on your back, you need to inhale as quickly as possible and tense your abdominal muscles.In this position, freeze for 10-20 seconds, then relax.

Often, in the early stages, a man can "lose his breath" after only a few seconds, but then the ability to not breathe for up to 1 minute develops.

Gymnastics to increase male potential

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

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

Bend 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 your heel rests on it;
Bend along your left leg, put your foot with your palm;
Maintain the position for 3-4 minutes while at the same time massaging the feet;
Perform exercises in a mirror manner;
It will take 4 approaches.

Classic tilt

A special bending technique that effectively increases men's strength.To perform correctly you need:

Stand straight and place your feet 70 cm apart;
Extend your arms to the sides;
As you inhale, bend up so that the fingers of your left hand touch your right leg, while your other arm appears straight;
Exhale, straighten;
Perform exercises in a mirror manner;
You should do 7-8 repetitions.

"Wag the tail"

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

Stretch your arms along your body, palms up;
Relax your head muscles, rest your forehead on the floor;
Begin to move your back as if there were an imaginary tail to work on;
Continue until moderate fatigue sets in.

"Archery"

To implement it correctly, some manipulations are required:

Place your right leg forward and bend it so that your knee is over your toes;
Place your left leg, it should be straight and rest on the whole leg;
Raise your right hand and extend it forward in a motion as if you were holding a bow in your fist;
Pull back an invisible bow with your left hand;
Tighten your 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 need to lie down and stretch.Next you need to do the following:

Press your palms to the floor, placing them below the shoulder line;
Inhale and smoothly lift your body;
The back should be bent, but the pelvis should be pressed to the surface;
After reaching the maximum point, you should throw your head as far as possible and freeze;
Return to the starting position smoothly and slowly, while exhaling;
You must repeat the element at least 10 times.

In addition to doing special complexes to increase potency, you should also regularly walk in the fresh air.Regular but short morning jogs, 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 the effect of increasing the sensitivity of nerve endings.In addition, Eastern practice harmonizes the emotional states necessary for a fulfilling life and the same mood.