strength exercises at home for men

Many men after 40 years, experiencing problems with low potency and erectile dysfunction, often use gymnastics to increase it. Special exercises for men for strength can help. Thanks to this, not only does the physical appearance improve, but stagnation in the sedentary parts of the body is also eliminated, helping the genitals to receive the necessary blood flow.

what is power

Sexologists refer only to the term "potency" for male sexuality. This concept defines the sexual abilities of the stronger sex. Potency, in part, refers to the tension of the penis, the rate at which erections appear, and sexDuration. Power is the ability and desire to have sexual intercourse. Many complications, psychological barriers and diseases can occur in men with sexual problems. Normal potency is largely determined by the following external signs:

  • warm hands;
  • normal weight;
  • not pumped muscles;
  • Faith on self;
  • clean and smooth skin;
  • developed sense of humor;
  • vigorous move;
  • high intelligence;
  • good sense of smell;
  • low voice.

which exercises increase strength

People who lead a sedentary lifestyle need to swim in the pool or go to the gym. These activities improve men's health and prevent genital congestion. Are attached, swimming and various workouts will no longer help. Therefore, you will have to use special exercises to increase strength. There is a whole range of such activities:

  • bridge execution;
  • pumping up the PC muscles;
  • Exercise "Butterfly";
  • pendulum;
  • squats;
  • Push-ups on the knees.
exercise to increase strength

These physical exercises increase strength. Their regular and timely implementation allows you to avoid taking medications and keep erectile function active for a long time. As a rule, the purpose of exercise is to increase the blood supply to the pelvic organs. to improve, which contributes to a longer orgasm. Physical exercises for strength have the following positive aspects:

  • activate the production of testosterone;
  • eliminate stagnation in the body;
  • Help relieve stress.

exercise to increase strength

Sex therapists, in order to return a man to a normal sex life, have developed a whole scheme of classes, which includes the following exercises to improve potency:

  1. Arch. We lie on our backs, we stretch our arms along the body. Raise the pelvis off the floor and lower it a little. At the same time the back remains pressed. We do 10 times.
  2. Holding a stone. In a standing position, feet are spread apart. Imagine that you are pressing a ball or stone with your knees. Tighten your muscles as if you are trying to grab an objectDo 10 sets of 5 seconds each.
  3. Rotation by the pelvis. Starting position: feet shoulder width apart. Performed standing. It is necessary to rotate the pelvis 30-40 times with great amplitude in each direction.

All exercises to increase strength in men should be done calmly with a gradually increasing load. It is best to start the exercises with several repetitions, increasing their number up to 20 times. To achieve an effective result, you need to have a good moodI need to exercise. While there, don't forget to go to the gym and do jogging.

exercise to increase strength

Various factors contribute to power problems:

  • unbalanced diet;
  • chronic diseases;
  • wrong lifestyle;
  • bad habits;
  • Disintegration of internal organs.

To avoid impotence and prostatitis, a man can be helped by general strengthening physical exercises to increase strength, which can be easily done at home. There are complexes developed by trainers and doctors, with the help of which youCan maintain physical and sexual health for a long time. Such exercises can generally increase strength and strengthen the male body.

squats to increase power


Squatting is an excellent prevention of prostatitis and congestion in the prostate gland. Such exercises help to maintain the genitals, strengthen the muscles of the buttocks. It is better to start sitting 15 times. Squats to restore strengthshould be included in the complex. It can be plyos and sumo squats, the classic version, dynamic and shallow. Squats and potions are intertwined because effective squats can activate the muscles in the perineum. To perform the exercise correctlyFor this, you have to:

  • Keep your feet shoulder width apart;
  • Take a deep breath and, as you exhale, slowly squat down;
  • Upon reaching the bottom point, parallel to the rug, you need to put your hands between your legs;
  • lower your palms to the floor;
  • Then you should stop and take 5-10 breaths and exhalations;
  • Inhaling, you need to slowly rise;
  • In the starting position, you can repeat inhalation, exhalation.


Running is the easiest way to stay fit, especially for those who want to lose weight. Many doctors point out that obesity is often the cause of decreased sexual function, so running plays an important role in strength. Will help strengthen the soul and body of man. In addition, this sport has the following effects on the body:

  • strengthens the nervous system, increases resistance to depression and stress;
  • improve stamina;
  • activates and strengthens the immune system;
  • helps to keep the body in good shape;
  • trains the heart, endurance;
  • improves blood circulation in the pelvic organs;
  • helps to avoid insomnia;
  • strengthens the male reproductive system;
  • There is an increase in the level of testosterone;
  • Improves mood.
running for strength

It is necessary to run in the fresh air. Jogging over obstacles increases self-esteem; Long-distance running perfectly trains all muscles and increases blood circulation to the genitals, which helps to prolong sex. On the first runs, it is necessary to combine interval jogging with brisk walking. In the morning classesIt is better to go, while the duration of the workout should be 20 minutes a day. Warm up your muscles before jogging. Breathing should be uniform while running.

exercises to restore strength

For men who are faced with the problem of decreased sexual function for the first time, physical recovery exercises for male potency will help. The cheapest and easiest way to increase attractiveness is to walk, which completely improves blood circulation in the genitalsThis lesson stimulates the testicles. To achieve the result of walking, you should walk at a brisk pace of about 3 km per day. Other exercises to restore strength are:

  1. Parade stage. It is necessary to march for at least 5 minutes (then an increase in time is possible), trying to raise your knees higher, pulling them to your stomach. Hands can be placed behind the head. ThisExercise warms up the joints.
  2. Skiing. Starting position - legs bent at the knees. You should start running on the spot, while the toes should be pressed to the floor, and the heels should be raised up one by one. While completing the task, you should quicklyYour knees should move forward.
  3. Butterfly. Lying on the floor you should bring your feet up to the buttocks. Place your hands on your knees and spread your legs to the side. The waist should not lift off the floor. You should try to touch the mat with your knees. Time you can help with your hands. As you exhale, the exercise is performed smoothly, but with muscle tension. On exhalation, the reduction of the legs is also done, but the hands do not help, But oppose.

exercise for prostate

During strength-strengthening exercises, the work of the muscles located in the pelvic part is significantly improved. In addition, abdominal pressure drops are reduced, which leads to a natural massage of the prostate, metabolic processes in the prostate gland. Improves and increases blood flow to the genitals. Exercises for the prostate can also help to improve the functioning of the nervous system, adrenal function and eliminate inflammatory processes.

exercises for prostate massage

Prostate massage is of great therapeutic importance for the prevention and treatment of prostate diseases. Its implementation provides the necessary blood flow to the vital organs for potency. Even if the procedure is performed several hours before intercourse, it may result in a stable erection. And can help ensure an increase in potency during that. The Most Effective Prostate Massage Exercises:

  1. Stretch the back. Starting position - kneeling. It is necessary to lower the chest to the floor as much as possible for 10 seconds. Repeat 3 times.
  2. Retraction of the anus. This can be done sitting or standing throughout the day. It is necessary to strongly retract the anus for 10 seconds. You can repeat 3 times in one approach.
  3. Leg to chest. Lying on the floor, you should pull the bent knee up to your chest. Stretch the gluteal and psoas muscles. Hold this for 10 seconds.
  4. As for the back muscles. On your knees, you need to tighten your abdominal muscles. Raise the arm and opposite leg at the same time. Hold for 10 seconds.
man exercising for strength

Kegel exercises for men with prostatitis

Correctly chosen exercises for male potency help to rapidly improve the condition of the pelvic floor muscles and penis erection. In addition, the volume and strength of ejaculation increase, and premature ejaculation disappears. Kegel exercises for men with prostatitis are considered the most effective. The popularity of this type of gymnastics lies in the fact that it can be performed at home without preliminary preparation. Many Kegel exercises:

  1. It is necessary to contract and relax the muscles of the perineum for about a minute. The action should be repeated 10 times, gradually increasing the time of contraction. Up to a maximum of 20 seconds.
  2. Relaxation and contraction of the groin muscles. It is necessary to reduce and tighten the gluteal muscles, pulling in the anus. You need to do this 10 times per approach, gradually increasing to 50.
  3. To withstand a small need. It is necessary to try to stop the jet at least 4 times. At the same time, be sure to strain the muscles.
walking barefoot to increase strength

exercise to increase libido

The concept of libido is psychological, potency is physical. They are closely related. In fact, often decreased libido and erectile dysfunction are caused by stress, psychological trauma, overwork, feelings of anxiety, hence the exercise for potency for menMay not always help here. Consultation of psychologist and sexologist may be required. Although there are some exercises that include exercises to increase libido:

  1. Lying on your back. You need to rub your palms. We lower our head with our right hand, and put our left on the genitals. We tighten the muscles of the anus and legs, squeeze the genitals, stretching them a little. We do this exercise 20 times.
  2. Strength training. Weightlifting helps the body produce testosterone. In this case, you can just do some squats and push-ups.
  3. Brisk walking barefoot. In this case, you need to walk not on the carpet at home, but on stones or grass. The contraindications are: skin diseases.