Many men do not like to take drugs. And often, physical exercises for an erection are necessary. This is an important component of the physical process during intercourse. An erection induces sex; potency directly depends on it.
Why exercise?
In sexual matters, it is important for men to feel “on top”. And if the erection is weak, then your hands may drop, the inferiority complex may worsen. A man becomes unsure of himself, vulnerable and nervous. Therefore, exercises for erection are needed.
What exercises can be?
To increase potency, you can use drugs, proper nutrition. But exercises are best suited. They can be performed one at a time, choosing the appropriate ones. But a higher result is given by complex exercises to improve an erection. And there are different systems. But in any case, the main thing for a good result is the regularity of the exercises.
Physical exercise
- The starting position is on all fours. Then a shallow breath is taken. Then exhale. During it, the buttocks slowly descend to the heels, until they rest against them. Hands do not bend. Then they return to their starting position. Exercise is performed three times. Every day the number of repetitions increases.
- The starting position is straight. Hands freely fall along the body. An even breath is made in the lower abdomen. Then comes a short pause and exhale. This compresses the anus. And there is a pause of four seconds. Then the body relaxes.
- The crotch is well stimulated during squats. Starting position - standing, legs spaced wider than shoulders by 1 foot. Hands hang freely along the body. A quiet exhalation and squat is made as low as possible. Then the body leans forward, arms are drawn back. There is a pause of 1 second and exhale. The body returns to its original position.
A complex of exercises to increase an erection
Erection exercises can be complex. In this case, at least two are performed daily. And they are repeated regularly. A set of exercises:
- The initial position is lying on your back. Hands are clasped behind the head, under the back of the head. Inhale, then exhale. During it, the right leg rises vertically. And she begins to draw circles in the air. The exercise is repeated ten times on each leg.
- The initial position is lying on your back. Knees are bent, and the feet are pulled to the buttocks. In this case, the hands should be on your knees. A deep breath is taken. Then exhale, during which the knees with resistance are parted by the arms to the sides. The exercise is repeated three times.
- The initial position is lying on your back with bent knees. Hands and feet should be on the floor. It focuses on the shoulder blades and feet, pushed up the pelvis. In this position, a pause is made for 1 second, and the body is smoothly transferred to its original position. The exercise is repeated at least ten times.
Commonly Used Exercises
There are separate exercises for erection, which can be used to increase potency. For example, "Vacuum Cleaner . " Sitting on a chair you need to lean forward with straightened shoulders. It appears that cereal is poured on the seat. And mentally try to "suck" it between themselves in the anus and testicles. Then relaxation follows and the exercise is repeated again. It is done several times. It starts with the number of up to 10 repetitions, then every day it gradually increases.
Exercise "Hold the stone . " Starting position - stand straight with hands on the belt and slightly bent knees. Then they bend even more, but at the same time, in turn, they tighten and relax the muscles of the buttocks. The exercise is repeated several times. It seems that the muscles hold the clamped stone. Straighten to the starting position.
Exercises to enhance the erection of the "Bridge" . Starting position - lying on your back. The legs are half bent at the knees, and the feet are placed on the floor. Hands should lie along the body. The back touches the floor evenly. Exercise is raising and lowering the pelvis. Repeated several times. Gradually increasing the number of movements.
Exercise "Skipping" . Starting position - standing. Running in one place begins. But at the same time, socks do not come off the floor. Only heels participate in running. A man, as it were, is shifting from foot to foot. In this case, only the knees move and are exposed in turn and as quickly as possible. Exercise is performed dynamically, with maximum speed. Starts with a duration of one minute. Gradually, daily exercise time increases.
The benefits of a set of exercises
Thanks to a set of exercises, the male reproductive system is perfectly stimulated. She is responsible not only for sperm production, but also for penis erection. An integrated system will be especially useful for those who lead a sedentary lifestyle. Exercises to increase erection help to eliminate stagnation in sedentary organs, hip joints and tailbone. And the normal flow of blood to the genitals is ensured.
Benefits of Kegel Exercises
Kegel exercises for erection give an effect not due to muscle contraction, but due to filling the penis with blood. Its base is surrounded by muscle fibers. Kegel exercises and increased tone of the muscles of the pelvis cause increased blood circulation in the pelvic region and penis. This improves its filling and contributes to an increase in erection. Kegel exercises are simple, useful, and completely harmless.
Without training, the muscles atrophy. And their rhythmic contraction occurs during orgasm. Atrophy reduces pleasure and sensation. But training can strengthen muscles and increase erection. Kegel exercises have a positive effect on the prostate and the inflammatory processes occurring in it due to improved blood supply.
Separate Kegel Exercise
If there is no time, then you can regularly repeat one exercise. First is the pubic-coccygeal (LC) muscle. To do this, during urination, the jet stops and is released again. The right muscles are those that are tensed during this experiment.
Then they contract and relax 15 times 2 times a day. With every day, the number of contractions increases until it reaches fifty. Then the exercise is complicated. After each muscle contraction, it is held in tension for 3 seconds. Then he relaxes. The exercise is performed until then, until it turns out to perform them in a complicated version 2 times a day.
Kegel Exercise System
Exercises for a good erection according to the Kegel system are easy to do. The main thing is to know which muscles (LC) should be involved. To find them, one or two fingers are placed behind the testicles, without pressure on them. It seems that urination occurs and you need to stop the stream by squeezing the internal muscles. The one that will be energized at the same time is necessary for exercise.
Easy way to train:
- During urination, try to slow down or stop the flow of urine. Instead of pushing out, do retracting.
- Exercise should be performed without straining the muscles of the abdomen, buttocks or legs. You cannot hold your breath. Exercise is considered successful if urine flow slows or stops.
- In the first attempts, this may not work. But training must continue.
Exercise System:
- LK muscle slowly tenses during counting to 5 (it should be felt in the body);
- also slowly relaxes on the same count;
- the exercise is repeated ten times;
- performed 3 times a day;
- at the beginning of training, the exercise is easier to do while lying down and strain the LC muscle for only 2 seconds;
- class time increases gradually;
- after a few weeks, the LC muscle should be tensed for 10 seconds (preferably within 30);
- when the pelvic muscles get stronger, the same exercises need to be done while standing, sitting and walking;
- exercises are complicated, contractions are made during any activity that puts pressure on the stomach (sneezing, laughing, coughing, etc.);
- the muscle sharply tightens during an erection so that the penis "jumps";
- if contraction occurs during sex, an erection is well maintained.
Reviews of men about exercises
According to men's reviews, exercise results are not visible in a few days. It takes time. The Kegel system is very popular, as well as some other exercises for erection presented in the article. But one thing unites them - their regular implementation is necessary. Then after 4 weeks the result will be noticeable. Although for some men it takes two to three months.