What exercises should be implemented to improve efficiency?

There are many ways to improve efficiency. An effective direction for this is exercise. Each person can choose a suitable set of exercises or perform gymnastics from independently selected elements. Exercise is beneficial not only for potency but for the whole body.

Potency problems are quite common. There are several ways to normalize a man’s sexual activity, including special physical exercises. They have a complex effect and have a beneficial effect not only on efficiency but on the whole body.

The role of exercise in improving efficiency

Exercise is extremely important for male potency. This is due to the following factors:

  • Improving metabolic processes and hormonal levels. Of particular importance are adrenaline, androgens, testosterone, the levels of which affect efficiency and erection.
  • Strengthening the muscles that affect the erection of the perineum.
  • Improving the blood supply to the genitals and pelvic organs. As a result, arousal increases blood flow and improves erection.
  • Weight loss. With regular physical activity, body weight normalizes, which has a positive effect on potency.
  • Increased muscle tone.

Exercises to improve efficiency

You can improve efficiency with different exercises. You can choose a set of items or compile a program for yourself.

Strengthening the muscles of the PC

This is the name of the pubococcygeal muscle, also known as the love muscle. Strengthening this is extremely important for potency. The exercise is performed as follows:

  1. Sit on a chair, pillow or corner. Completely straighten your spine and relax your muscles. Tilt your head slightly and close your eyes. This is the starting point.
  2. Tighten the muscle and secure for 3 seconds. The tension should be performed by slow inhalation.
  3. Relax when you exhale.
  4. Perform 10 repetitions.
  5. The total duration of the exercise is 10 minutes. This time cannot be exceeded even if the required number of retries has not been completed.

These conditions apply to beginners. When the muscle strengthens, the tension can take up to 10 seconds. The time should be increased gradually and the tension should build up smoothly.

In the case of a sufficiently strengthened muscle, the first approach should be performed within 5 minutes. Then hold for a minute and perform 10 quick compress and release. Perform a total of 3 cycles, gradually increasing the voltage strength.

The number of contractions can be increased gradually, up to 300 times. Exercise twice a day for up to 15 minutes.

You can also do the following exercises to strengthen your PC muscle:

  • Lie on the floor on your back and spread your legs slightly. Tighten the muscles and then relax. Perform multiple repetitions. Gradually increase the voltage intensity, rate, and number of repetitions.
  • Stand apart with your feet. Tighten the pubococcygeus muscle and at the same time tighten the pelvic floor muscles. Hold at maximum voltage for 10 seconds while not being able to hold your breath.


To be effective, squatting is effective and must be performed with a special technique:

  1. For the starting position, you should stand up straight with your legs spread apart, with your toes facing outward slightly better than the width of your shoulders.
  2. Tighten your buttocks and slowly squat as low as possible. In this case, the feet must not be torn off the floor.
  3. Fix at the lowest point for 2 seconds.
  4. Slowly return to starting position.
  5. Loosen the buttocks with your legs fully extended.
  6. Perform 20 repetitions.

The load should be gradually increased. In addition, the recording time at the lowest point should be increased to 15 seconds at the last squat. It is useful in this situation to swing slightly up and down.

Exercises for the prostate

These elements are effective not only in improving efficiency but also in preventing pathologies of the prostate. The following exercises are useful:

  1. Kneel down and tilt your chest to the floor as much as possible. Record at the outermost point for 10 seconds and return to starting position. Perform 3 repetitions.
  2. Firmly retract the anus and hold for 10 seconds. Perform 3 repetitions. This exercise should be done several times a day.
  3. Lie on the floor. Bend one leg to your knee and pull it to your chest. Lock in this position for 10 seconds. Repeat for the other leg.
  4. Get on your knees and tighten your abdominal muscles. Raise your right arm and left leg. Lock in this position for 10 seconds and return to starting position. Repeat on the other side.

Kegel exercises

Such gymnastics improves erections, strengthens pelvic floor muscles, and provides excellent prevention of prostatitis. Perform the following items effectively:

  1. Alternately, you can contract and relax your perineum muscles. Do the exercise for a minute. You must perform 10 repetitions during this time. Gradually increase the duration of a contraction to 20 seconds.
  2. Tighten the buttocks and tighten the anus, then relax. Initially, 10 repetitions are sufficient, after which their number should be gradually increased to 50.
  3. Exercise can also be done while urinating. To do this, the process must be stopped at least 4 times with muscle tension.

Exercises to improve blood flow in the pool area

For such purposes, it is useful to perform the following complex:

  1. Rotate the pool around, mimicking the twist of the hoop. 40 movements must be made in each direction.
  2. Stand up straight and spread your legs a little better than shoulder width apart. Make turns with your torso, touch the floor with your hand. First, it is enough to do 3-4 sets with 20 slopes. Gradually increase the load, increasing the number of slopes by one every 2 days. The norm is 50 items.
  3. This exercise should be done half an hour in the morning before breakfast. Warm up first. Then take up to 10 kg of dumbbells and lower your arms with them along your body. Lean forward with one foot, gradually pushing the weight to your knees. Perform 12 reps alternately on each leg.

Gym without clothes

Such exercises are performed completely naked. The tournament consists of the following elements:

  1. Stand up straight, knees slightly bent, shoulder-width apart. Move the pelvis back and forth quickly and shake your genitals slightly. However, the inhalation is deep and noisy, the exhalation is slow and quiet. The first approach is performed on 7 breaths, followed by a half-minute break and 6 repetitions. It is more effective to do this exercise in the morning.
  2. Squat. In this position, pull up the scrotum as much as possible and at the same time tighten your stomach with your buttocks. Perform 7 reps, rest for 20 seconds, and perform an additional 7 reps at the same interval.

Holding the ball

This exercise requires a small, bouncing ball.

ball practice to improve potency

You must act according to the following algorithm:

  1. Stand up straight, bend your knees slightly, with the ball between them, and place your hands on your belt.
  2. Bend your knees several times while straining your buttocks.
  3. While catching the ball, return to the starting position without bending your knees to the end.

1. standby

This practice is extremely effective in terms of potency. They are performed according to the following algorithm:

  1. Lie on your back, legs slightly apart.
  2. Take turns to tighten and relax the perineum muscles, watching the rhythm. The tension should mimic urine control.
  3. The buttocks relax during exercise.

March in place

This exercise should be done with the back straight. The starting position is to stand up and lower your arms on your torso. Take steps in place as much as possible, raise your knees to reach the abdomen with them.

Running in place

The starting position: stand up straight and bend your knees slightly. Simulate running, but don’t pull your socks off the floor. The heels should be lifted alternately, the knees as far forward as possible.

First, it is sufficient to perform such an exercise for one minute. Implementation time should be gradually increased in the future.

"Arc de Triomphe"

To perform such an element, you need to lie on your back and bend your legs slightly. The foot should rest on the floor. Stretch your arms along your body.

Raise the pool as high as possible above the floor and then smoothly return to its original position. Do a few repetitions.


A chair is required for this exercise. The operations are as follows:

  1. Sit in a chair facing back, hold it with both hands.
  2. Perform an alternative rotation of the pool - first clockwise and then counterclockwise.
  3. Take a deep breath during the exercise - inhale and exhale in one motion. While inhaling, pull the anus sharply.
  4. Perform up to 15 reps in both directions.
  5. Sit for a while, completely relaxing all the muscles.

Rubbing the tailbone

This exercise is performed according to the following algorithm:

  1. Lie on your back with your knees slightly bent, throwing your arms behind your head.
  2. Take 10 breaths in your stomach quickly.
  3. Move the pelvis alternately to the right and left as if to rub the tailbone. You need to make a total of 20 movements in both directions.

Yoga exercises


Such a yoga practice is called Halasana. To do this, you must follow the following algorithm:

  1. Lie on your back with your head on the wall, about half a meter from it. Stretch your arms along your body.
  2. Raise your legs and try to reach the wall with them.
  3. If the sock touches the surface, lower it as low as possible.
  4. Secure at the extreme point for as long as possible.
  5. When the discomfort begins to be felt, take 5 breaths and return to the starting position.
  6. Relax your muscles, inhale deeply several times.
  7. Perform 4-5 repetitions.

If physical fitness makes it easier to perform this exercise, it’s worth a little complication. To do this, you have to follow the same algorithm, but try to reach the floor with your sock behind your head. At the extreme point, take 5 breaths with your stomach. When exhaling, return to starting position.


In yoga, this practice is called Dhanurasana. They are performed according to the following algorithm:

  1. Lie on your stomach with your knees bent.
  2. Raise your leg and try to grasp your ankle with your hand.
  3. Stretch your legs up while inhaling, lower while exhaling.
  4. Relax. Perform 3-5 repetitions.

If you cannot grab your ankle, you can use a belt or a rolled-up towel. The number of repetitions should be gradually increased to 12.


This practice is popular in yoga and is also called Bhujangasana. They are performed according to the following algorithm:

  1. Lie on your stomach, legs straight and closed, and bend your arms slightly. You should rest your palm on the floor, as close to your armpit as possible, and raise your elbow.
  2. As you inhale, slowly raise your head and then your shoulders, focusing on your palms. At the extreme point, you should close for a few seconds, holding your breath and throwing your head back slightly.
  3. When exhaling, lower your head and chest.
  4. Relax for a few seconds by relaxing your muscles.
  5. Perform 5-6 reps, keeping the intervals for rest.

An effective set of exercises for efficiency

To improve efficiency, you can use a ready-made set of exercises represented by the following elements:

  • Rotation by the pool. Circular movements should be performed, and an octave should be drawn with the pool.
  • Stand up straight. Alternately, raise your knees, pulling them to your shoulders. The exercise can be done in place or slightly advanced. The back should always remain straight. You must perform 3 reps of 10 raises on each leg. There should be some rest between the sets.
  • Stand against the wall, lean on it with your hands. Relax the buttocks. Take turns lifting the corners off the floor, mimicking the run. However, the socks should be pressed to the floor. Perform the exercise for a minute, gradually increasing the pace. Take a short break and repeat the item.
  • Stand straight with your feet shoulder-width apart. Inhale slowly and exhale in the same way. Tilt your torso slightly and place your palms on your hips. Hold your breath and draw in your lower abdomen at the same time as your anus. In this case, you need to bend your knees and raise your shoulders. Perform up to 10 repetitions.
  • The starting position, as with recliners, tends to be the position. You should rest on your palms, straightening your arms, or bending your elbows slightly. Pull the left knee to the stomach and then return to its original position. Perform 10 reps on each leg. Relax a little and do 3 more 10 items on each limb.
  • Lie on your back, raise your legs and lower them behind your head, trying to reach the floor. For balance and pushing with your hands, it’s better to keep yourself waisted. At the outermost point, you should linger for 10-15 seconds if this does not cause severe discomfort. Perform 5 repetitions.
  • Lie on your back and relax as much as possible. At the same time, raise your arms and legs, moving them in the opposite direction. The hands should be pulled as far as possible and the legs back. Fix at the extreme point for 5 seconds and return to starting position.
  • Lie on your back, stretching your arms along your body, supporting your palms and legs on the floor. The knees should be bent. Slowly raise the pool to maximum height. Fix it at the extreme point for a few seconds, then smoothly return to its original position. Perform 6 repetitions. It is best to use a mat for this exercise.
  • Lie on your back, slightly raise your bent knees and simulate cycling. The rotating movements are performed first in one direction and then in the other. Every action must be rhythmic.
  • Lie on your back. Rotate the straight legs alternately - first inwards and then in the opposite direction. Perform the exercise in three approaches at short intervals.
  • Lie on your back and straighten your legs straight. In this case, you should lean on your shoulders and elbows and support yourself with your palms over your waist. This practice is called birch. Hold on the stand for 20 seconds and then return to the starting position. Perform approaches with pauses of a few seconds for three minutes.
  • Lie on your back, close your hands in the lock behind your head. Raise your legs as far as possible, pull forward. Simulates the movement of scissors, alternating legs. Perform 3 sets of 20 moves.
  • Walk to the bottom. You need to sit down on the floor and stretch your legs forward. It is more comfortable to bend the arms at the elbows, but you can extend them. Move the bottoms alternately forward, moving along the floor. First, it’s enough to step forward at least 2 feet and go back the same way, but move the butt backwards. For each move, you should try to increase the length of the "step".
  • Sit on the floor and pull your knees bent towards you. Squeeze them with your feet, knees as far as possible to the side. Support your legs with your palms and pull them as close to the perineum as possible. Press your elbows to your feet so that your knees fall to the floor, then weaken the pressure. The legs should mimic the movement of the butterfly’s wings, while at the lowest point they should stretch for a few seconds. During practice, the back should remain straight.
push-ups to improve efficiency

Such gymnastics should be performed at least an hour and a half before a meal or after the same amount of time. The load should be increased gradually. If an exercise is painful, stretching or pressure should be relieved.

Useful sport

Any physical activity is in principle useful for improving potency. It is useful to jog at least 2-3 times a week. Up to half an hour of running is enough to improve the efficiency of the pool organs and prevent congestion.

Swimming is also very beneficial. Some exercises can also be done in water, which greatly improves their effectiveness.

Yoga and cardio exercises effectively improve efficiency. Regardless of the direction you choose, you should start with the foundations and the minimum load.

You should monitor your breathing as you perform various physical exercises. It is useful to learn breathing exercises and meditation at the same time.

Different exercises allow a person to significantly improve their efficiency. This has a complex effect on the body, especially by activating the blood supply. Regular exercise is not only beneficial in terms of potency, but also in preventing various pathologies of the urogenital system.