Penis enlargement exercises: popular techniques, contraindications and recommendations

The essence of almost all methods and exercises is to increase blood flow to the genitals and strengthen the pelvic floor muscles. By influencing various structural elements of the penis, the result of its increase in length and girth can be achieved. This is why penis enlargement exercises are so popular among men.

What can movement do?

Man preparing for penis enlargement exercises

Exercising can help increase the length and width of the penis if you exercise regularly and do the exercises correctly.

Some representatives of the stronger sex doubt that it is possible to increase the size of the penis at home. Official medicine also indicates that only surgery is an effective method of penis enlargement.

But it is not like that. Certain types of home exercises can help your penis grow in length and width if you practice regularly and do the exercises correctly. And for this you do not need to use expensive equipment or drugs.

In addition to the desired effect, regular penis enlargement exercises performed at home can affect the following areas:

  • increased local immunity of the genitourinary system,
  • the quality of sex life improves, as it becomes easier for a man to control the moment of ejaculation,
  • The erection gets better.

It should be noted that the following dimensions are considered the norm: a length of 12-18 cm and a diameter of 2-4 cm. If the penis is smaller, you should consult a specialist, since this is already a pathology .

What exercises to do?

Strength training for penis enlargement

Proper preparation before class significantly increases the effectiveness of the exercises.

Below are the most popular penis enlargement exercises for men. It is important to remember that before starting training, you should definitely warm up and relax the sexual organ. Otherwise, the risk of injury to the penis increases significantly. In addition, proper preparation significantly increases the effectiveness of exercises and avoids post-workout pain.

Warm up before training

The essence of any warm-up before starting class is the thermal effect. It can be gentle or intense. The first option is relaxing water treatments. The bath must be half filled with hot water (up to 40 ° C).

It is important! Water should be exactly waist deep, otherwise the procedure will be too relaxing.

It is necessary to stay in such a bath for about 5 minutes, then wipe dry, lubricate the penis with lubricant (if necessary for training) and proceed to classes.

The intensive warm-up includes a thermal massage with a towel soaked in warm water, rubbing and pendulum rotation of the hips. It is recommended to do exercises after relaxing bath procedures in the evening and after an intensive warm-up in the morning.

draw power

Such a penis lengthening exercise can only be performed when the penis is in a completely relaxed state. Power extraction can vary in complexity, and as such, unprepared beginners should be wary of such practices. All exercises, including strength exercises, should begin with short sessions of no more than 15-20 minutes. Training time should be gradually increased to 40 minutes to 1 hour.

There are several types of such exercises in terms of complexity:

  1. The glans is wrapped with fingers and slowly pulled up until the first painful sensations appear. In this position you need to linger for 10 seconds. Then the same manipulations are performed on the right and left sides. The procedure is performed twice a day for 5 minutes, morning and evening.
  2. The penis is wrapped around the palm and strongly compressed. The trunk of the penis is gently pulled up, the position must be held for 10 seconds. After that, gently release the penis and repeat the exercise after 15-20 seconds. Do 10 sets morning and evening.
  3. The penis is picked up with the left hand over the base, with the right hand you need to grab the head. Very gently and gently, the organ stretches in opposite directions: the head is pulled up, and the trunk is pulled down. When you reach the extreme point of the stretch (the first discomfort), you should dwell for 15 seconds. This exercise should be performed daily for a total of 5 approaches.

When performing strength exercises to increase the penis, you should be aware of the possible negative consequences. The most common manifestation of symptoms such as bruising, bruising, loss of sensitivity. More commonly, they appear on or under the head, where the skin is thinnest and most sensitive.

Such negative effects of exposure can occur only if the man did the exercises incorrectly: he did not sufficiently warm up the penis before training or excessively squeezed the head of the organ with his fingers. It is necessary to strictly follow the technique of power stretching and not to overdo it.

Kegel Gymnastics

First of all, you should know that Kegel exercises do not affect the size of the penis in any way. This exercise allows you to strengthen the muscles of the pelvic floor, which will positively affect the quality of sexual intercourse and urination. The essence of gymnastics is that you need to tighten and relax the pubic (or PC) muscle.

To determine where it is, you need to try to stop the act of urinating. Having "found" the desired muscle, you need to perform the following exercise: tense the PC muscle and stay in this position for 5-10 seconds, relax (10 seconds). It is necessary to do 5 minutes of gymnastics every day. These temporary values are indicated for beginners, after a certain training period they should be increased according to your own feelings.

The advantage of Kegel gymnastics is that it can be performed at any convenient time and place, even at work. Such training remains completely invisible to outsiders. Regular exercise can prolong erections and improve ejaculation control.

Circular and power stretching

Such a stretch is very similar to power stretching but slightly different in execution. Circular type of exercise:

  1. You should grasp the glans with your fingers and pull it forward. Stay like this for 5-7 seconds.
  2. Then the penis is pulled up and slowly rotated counterclockwise to its original position.
  3. The time of one turn is 6 seconds, the number of approaches is 20. After each turn, you need to gently shake and massage the penis to normalize blood flow.

The circular stretch affects the cartilage processes, causing the penis to increase. Finish the exercise with a light massage. You can also use various warming creams or gels based on natural plants.

Power stretching is very similar to stretching in its algorithm: the penis is grabbed by the fingers on the head and immediately pulled forward and then down, left and right. Hold in each position for 5 seconds. Finish with a massage. The main thing is that the genital organ should be in a completely relaxed state. Properly performing the penis exercise at home stretches the erectile tissue.


Many compare this technique to milking. Jelqing is only performed with 100% erection. It is necessary to grasp the penis directly at its base with a "ring" grip and slowly move the grip towards the head. The ring must remain tense until the end, the grip must not loosen. Finish the exercisefor the penis when there is a feeling of imminent ejaculation Jelqing is one of the most popular penis enlargement techniques.


Massage treatments can be used as preparation for training or as a full-fledged workout to influence the size of the penis. The massage can be intense or light and can be performed on the penis at rest or erection. Here's a common technique:

  1. The penis must be in a state of 100% erection. Perform movements as in masturbation.
  2. When there is a feeling of impending ejaculation, the penis must be squeezed tightly under the head. Squeezing should be strong, but not so strong that bruising occurs. Fix this position for 5-7 minutes depending on personal training.

Such an independent massage acts on the cavernous bodies: they are stretched under the pressure of blood flow. The main thing is to be in time before the onset of ejaculation.

How to do a workout to increase the thickness of the penis?

The doctor recommends exercises for penis enlargement to the patient

The doctor will help you choose the most suitable types of training for penis enlargement.

Here are some effective exercises to thicken the penis. Each of them is performed on a partially erect penis. In order to:

  1. Diffraction. The penis is taken in the left hand and bent in different directions with the right hand. The practice time should be up to 5 minutes for beginners. Flexion allows you to strengthen the trunk of the penis, namely its cavernous bodies, which belong to the cartilaginous tissue. Pain, swelling, pulsations should be avoided. It is normal to feel a little soreness immediately after you stop exercising and during the recovery period.
  2. improvement of blood circulation. It is necessary to grasp the base of the penis with a "ring" grip and use the other hand to perform rotating movements of the penis. You must perform such simple circular movements 20 times a day in each directionSqueeze well at the base to avoid pain during execution.
  3. clamping. It is considered one of the best exercises to increase penis thickness. The very name of the practice translates as "capture. " To perform the exercise, you need a special device that attaches to the base of the penis and squeezes it. After removing the clamp, blood flow to the cavernous bodies becomes twice as large, which has a positive effect on the thickness of the organ.

It is advisable to consult an andrologist or urologist - a specialist can give recommendations on which exercises for penis enlargement are useful in a particular case.

Contraindications for classes and safety precautions

Diabetes mellitus as a contraindication to penis enlargement exercises

If you have diabetes, you should stop exercising.

Regardless of the complexity of the chosen exercises for penis growth, there are cases when such practices should be abandoned:

  • blood clotting disorders,
  • inflammatory processes in the urogenital system,
  • diabetes mellitus,
  • STDs,
  • oncological processes in the body,
  • mental disorders,
  • violation of the integrity of the skin of the penis,
  • curvature of the penis.

Mandatory safety precautions include:

  • mandatory preparatory procedures,
  • precise execution of the exercise technique,
  • the use of lubricants when exercise conditions require it.

Products that increase the training effect

Seafood for penis enlargement

Seafood will help enhance the effect of training.

While performing penis enlargement exercises, you should carefully monitor your lifestyle, especially your diet. The consumption of certain foods increases the effect of the training. Make sure you diversify your menu with products like:

  • Nuts,
  • seafood, salmon,
  • vegetable oils: olive and sesame,
  • Ginger, Turmeric, Nutmeg,
  • dairy products, eggs, meat,
  • herbs, fruits, vegetables.

It is recommended to completely give up alcohol and smoking, since their active substances destroy brain cells, blood cells and nullify all the efforts of a man.