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It’s a problem that can affect any man, regardless of age: erectile dysfunction. Is your best asset no longer performing as it should, becoming flaccid prematurely or failing to rise at all when it matters most? If so, you are one of the many men who suffer from erectile dysfunction and who could benefit from targeted potency training. Nevertheless, you should always consult a specialist if you have erection problems, as they can make a correct diagnosis and put together the most effective treatment for you.
When is it considered erectile dysfunction?
Erectile dysfunction (also known as impotence) refers to limitations in erectile function. This, in turn, describes the inability to achieve or maintain an erection sufficient for sexual intercourse. In other words, you are unable to get a hard penis or keep it hard long enough. The technical term for this is erectile dysfunction. By the age of 30, this condition affects around 2.3% of the male population. Among men aged 70 or older, the proportion is as high as approximately 53%. Impotence is the most common sexual disorder in older men.
Erectile dysfunction has physical and mental consequences
If you are confronted with erectile dysfunction, this can affect your sex life and also your relationship. In addition, such a condition often has consequences for your mental health. The inability to “perform” during sex in the way your partner desires can lead to psychological distress, cause extreme mental strain, and impair your self-esteem. The good news, however, is that there are things you can do about erectile dysfunction. Targeted potency training can improve blood flow and oxygen supply to the penis. Potency training works by strengthening the pelvic floor muscles, which are partly responsible for your potency.
Advantages of pelvic floor training
To understand why the pelvic floor is important for effective potency training, you need to know what the pelvic floor muscles are used for. They are mainly used to control the bladder and bowel movements. Strengthening these muscles helps primarily against incontinence, as it trains the sphincter muscles of the urethra and bladder. By repeatedly tensing and relaxing the pelvic floor muscles, you can also build up pressure in the penis. The aim of this form of potency training is to strengthen these muscles, because the stronger the pelvic floor, the better you can control this pressure. With well-trained pelvic floor muscles, you will be able to control and increase the pressure in the penis during sexual activity, achieve an erection, or keep your best asset stiff for longer.
Once blood has flowed into the erectile tissue due to sexual stimulation, it must of course be prevented from flowing out of the penis. This is the only way to keep your penis erect and have oral or anal sex with your partner. To prevent this blood flow, you need strong pelvic floor muscles, especially the ischiocavernosus, bulbospongiosus, and pubococcygeus muscles (also known as the PC muscle or potency muscle).
Targeted pelvic floor training
Targeted training of your pelvic floor muscles can therefore help to reduce or even completely eliminate your erectile dysfunction. Because the exercises are so effective, muscle exercises are considered the ideal first line of treatment if your erectile dysfunction is only mild. Pelvic floor training is often considered a natural sexual enhancer, which may be due to its lack of side effects and long-term positive effects. But what exactly does potency training in the form of pelvic floor exercises look like?
Potency training: Variations of pelvic floor training
There are four different types of potency training: pelvic floor training while standing, sitting, lying down, and walking. In the next section, you will find a few exercises to strengthen your pelvic floor muscles.
All exercises ultimately involve tensing the pelvic floor muscles, holding this tension, and then relaxing again. The exercise is being performed correctly if you feel as if you are interrupting urination. While standing, you can tense the muscles 5 to 10 times per session for a maximum of 5 seconds and then relax them again. Three sessions are sufficient to begin with. If the tip of the penis moves toward the abdomen and the testicles lift slightly, you are doing it correctly. When lying down, position yourself on your back with your feet flat on the floor and your legs slightly bent. For the dynamic version while lying down, lift your pelvis so that your thighs and upper body are in a straight line. Tense for 5 to 10 seconds, then relax your muscles for 10 seconds.
The exercise works similarly when sitting. You contract your pelvic floor muscles (not your buttocks!) for 5 seconds, which feels like you are lifting them. Then relax them again. Three repetitions are sufficient to start with. After about a month, you can increase the contraction time to 10 to 15 seconds.
Regular exercise can improve appearance and potency
Exercises to strengthen the pelvic floor muscles are not the only thing that can have a positive effect on erectile dysfunction. Exercise is also considered an effective remedy, because no matter what sport you do, exercise improves the cardiovascular system and thus ensures better blood flow (including to the erectile tissue in the penis). This is especially important at the beginning of an erection, when a lot of blood flows to the penis. Exercising can help you lose body fat and weight, which also helps improve blood flow to the penis. Ultimately, exercise and its positive effects can also give you more self-confidence, which in turn can have an impact on your sexual activity.
Masturbation: the most enjoyable form of potency training
Incidentally, regular masturbation can also increase your potency and prove helpful for erectile dysfunction. When you masturbate, pay close attention to the arousal and sensation in your penis. Only masturbate until you achieve an erection, then stop and take a break. Once your penis is completely flaccid again, stimulate it until you have a full erection again. Then stop masturbating again until your penis is completely flaccid. Repeat this exercise four or five times before reaching orgasm. The aim of this exercise is to give you the confidence that you can always get an erection. As you can see, potency training does not have to be strenuous and annoying, but can also have pleasant aspects.
Success possible with regular potency training
These and many other exercises effectively strengthen your pelvic floor muscles. Exercises after urination (by tensing the muscles, dripping is interrupted for 5 seconds) or during sexual activity have proven to be very successful. For this form of potency training to be effective, you should choose at least 3 different exercises. Do the exercises every day in the morning, at noon, and in the evening. Then you may see the first improvements after just 2 to 3 months.
Potency training can achieve good results in cases of mild erectile dysfunction. If you belong to the group of men with severe erectile dysfunction, medication such as PDE5 inhibitors such as Viagra or Cialis is usually necessary.
Clarifying the cause and diagnosis comes before potency training
Your erectile dysfunction can have many different causes. That is why the first and most important step is to see a doctor. Only they can make an accurate diagnosis and find the cause of the disorder. Only when it is clear what has triggered your impotence and how severe it is can you work with your doctor to determine the most effective treatment method. This will probably include potency training in the form of exercises for the pelvic floor muscles.
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